3 PowerPoint ® Lecture Outlines prepared by Dr. Lana Zinger, QCC  CUNY Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Managing Stress: Coping with Life’s Challenges

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. What is Stress?  Experience of a perceived threat to one’s well- being  Can be real or imagined Stressor – event or condition that causes the body to adjust to a situation Can be physical, social or psychological Adjustment – attempt to cope with a given situation Strain – wear and tear on the body

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. What is Stress?  Eustress – positive stress Opportunity for personal growth and satisfaction Example: getting married  Distress – negative stress Can have negative effect on one’s health Example: financial problems

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. The Body’s Response to Stress  Fight or flight Surprised by sudden stressor Sudden burst of energy (i.e. being chased by a dog)  Adrenal glands jump into action Glands secrete adrenaline and other hormones into bloodstream Causes increased heart rate, blood pressure and blood flow to muscles Sudden physiological changes allow for quick response to stressor; fight it or escape from it  Basic human survival mechanism

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 3.1 The General Adaptation Syndrome

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 3.2 The General Adaptation Syndrome: Alarm Phase

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Stress and Your Health  40% of deaths, 70% of disease in the U.S. related to stress  Cardiovascular disease risk Increases with chronic, unresolved stress Increases with prolonged elevation of heart rate and blood pressure Increased blood pressure damages vessel lining Damaged lining allows fatty substances (plaque) to more readily adhere to vessel tissue As plaque builds up, arteries harden and narrow Results in compromised blood flow

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Stress and Your Health  Stress and impaired immunity Reduction in the ability of killer T cells to aid immune response Individuals become more susceptible to illnesses How has stress impaired your immune system?  Stress and diabetes Stress can alter blood sugar levels Controlling stress is important for diabetes management High blood sugars damage kidneys, eyes and other organs  Stress and the mind Strong relationship between stress and mental disability and emotional dysfunction in industrialized nations

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Sources of Stress  Psychosocial Factors in our daily lives that cause stress Change – can be good or bad Hassles – petty annoyances and frustrations Pressure – feeling forced to meet higher expectations Inconsistent Goals and Behaviors – disparity between our goals and behaviors Conflict – decisions, values Overload – too much going on, lack of support Burnout – physical and mental exhaustion

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. ABC News: Stress Management  Discussion Questions In what situations has school, family and friends, or work caused you to eat when you are not hungry? How is “cortisol induced stress fat” different than the storage of fat caused by nonstress-related excessive eating? What are the health risks for both types of fat accumulation? How does the perception of hopelessness, helplessness, and defeat influence cortisol levels in the body? What does “chronic restrained eating” refer to in the video? Play Video Play Video | Stress Management

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Sources of Stress  Environmental stress Based on physical surroundings Noise Natural disasters Pollution

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Sources of Stress  Appraisal Interpretation and evaluation of information  Self-esteem Feeling of self worth  Self-efficacy Belief in own abilities or confidence in skills  Type A personality Hard driving, competitive, impatient, perfectionist  Psychological hardiness Control, commitment, embrace of challenge

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Stress and the College Student  Different stressors between genders Women Dieting, school overload, gaining weight Men Being underweight, not having enough sex, lack of friends, drug and alcohol use  What stressors have you experienced?

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Stress and the College Student  Symptoms of stress overload Sense of anxiety Sleeping difficulties Short temper Headaches or dizziness Recurring colds or minor illnesses Inability to concentrate

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Stress Management  Building skills to reduce stress Assess your stressors Can you change the circumstances causing the stress? Do you need to change your reaction to circumstances? Change your response Takes practice and emotional control STOP… gain time… find appropriate response Learn to cope Deal with smaller fears first so larger ones aren’t so overwhelming Consider downshifting Voluntary simplicity

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Stress Management  Manage emotional responses Examine your self-talk  Change the way you think Self esteem – positive thinking, reducing negative self talk Mental skills – takes time, practice, patience and experience  Taking physical action Exercise – increases mood elevating hormones, energy levels Relaxation – involve mind and body (ex. Yoga) Eating right – balanced, healthful food choices

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Stress Management  Managing time Do one thing at a time Organize desk or work area Work in a clean, comfortable space Prioritize tasks - create a “to do” list Don’t be afraid to say “No” Avoid interruptions - turn phone off, close door Reward yourself Know your time patterns - morning person or night owl? Break larger tasks into smaller, more manageable parts Time is precious - don’t take it for granted  How have you managed your time?

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

ABC News: Injury Prevention and Emergency Care  Discussion Questions What three fatal errors did the two test subjects commit? How can you apply the lessons taught here to other events in life? Being lost in the woods can be life-threatening, but not just overtly; dehydration can be more dangerous than other obvious threats. What stressors in life also fit this profile? What can you do to combat hidden stressors? Play Video Play Video | Injury Prevention and Emergency Care

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Alternative Stress Management Techniques  Popular stress fighters Visualization Massage therapy Meditation Biofeedback

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Developing Your Spiritual Side: Mindfulness  Physical dimension Interact with natural environment by exercising outside Focus on birdsongs, beauty of the landscape  Emotional dimension Deal with negative feelings Practice thought-stopping, positive self talk

Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Developing Your Spiritual Side: Mindfulness  Social dimension Interact, listen, and communicate Give and take, speak and listen, forgive and move on  Intellectual dimension Take time to reflect, read and ponder your life’s events New insights and greater understanding may arise out of this objective reasoning