Managing Stress “Stress is an unavoidable consequence of life.” Hans Selye, M.D., Ph.D. (1951)

Numerous surveys confirm that adult Americans perceive they are under much more stress than a decade or two ago. A 1996 Prevention magazine survey found that almost 75% feel they have "great stress" one day a week with one out of three indicating they feel this way more than twice a week. In the same 1983 survey only 55% said they felt under great stress on a weekly basis. It has been estimated that percent of all visits to primary care physicians are for stress related problems…. stress levels have escalated in children, teenagers, college students and the elderly for other reasons, including: increased crime, violence and other threats to personal safety; pernicious peer pressures that lead to substance abuse and other unhealthy life style habits; social isolation and loneliness; the erosion of family and religious values and ties; the loss of other strong sources of social support that are powerful stress busters.

Two Components of Stress 1. Stressor- an event or adjustive demand placed on an individual or group. 2. Stress- effects created within an organism by the application of a stressor. OTHER DEFINITIONS Crisis- a stressful situation that approaches or exceeds the adaptive capacities of an individual or group. Coping Strategies- efforts to deal with stress.

Two Different Kinds of Stress Distress- negative stress, associated with pain, anxiety, or sorrow. Examples include: work demands, death of friend or family member, car troubles, and financial issues. Examples include: work demands, death of friend or family member, car troubles, and financial issues. Eustress- positive stress Examples include: job promotion, purchasing a new home, marriage or birth of a baby, and the holidays. Examples include: job promotion, purchasing a new home, marriage or birth of a baby, and the holidays. Both are Taxing

Prescription for Stress What are stressors for a college student?

Common Stressors in College Life Greater academic demands Being on your own in a new environment Changes in family relations Financial responsibilities Changes in your social life Exposure to new people, ideas, and temptations Awareness of your sexual identity and orientation Preparing for life after graduation

Experience Stress! What would you need to do or think about at this moment that would increase you feeling of stress or anxiety? What do you notice about your experience of stress?

Responding to Stress Three Interactional Levels Biological (CNS and PNS) Biological (CNS and PNS) Psychological Psychological Sociocultural (e.g. group resources) Sociocultural (e.g. group resources)

Central Nervous System (Brain) Bear in the Woods (Fight/Flight) Hypothalamic-Pituitary-Adrenal system releases: cortisol (primary stress hormone) cortisol (primary stress hormone) Heart rate, lungs, circulation, metabolism, immune system, and skin. Heart rate, lungs, circulation, metabolism, immune system, and skin. catecholamines (neurotransmitters eg. adrenaline) Amygdala- emotional response Amygdala- emotional response Hippocampus- stores emotionally loaded experience in long term memory. Hippocampus- stores emotionally loaded experience in long term memory. Suppress short term memory (concentration, inhibition, and rational thought Suppress short term memory (concentration, inhibition, and rational thought

Peripheral Nervous System Stress causes activation of SNS (sympth.) Release of adrenaline Body’s need for oxygen increases. Heart rate and blood pressure go up. Blood vessels in your skin constrict. Muscles become tense. Blood sugar level increases. Blood has an increased tendency to clot. Cortisol is released (triggers appetite incr.)

Biological Effects Chronic Stress Headaches Sleep disturbance Gastrointestinal problems Ulcers High blood pressure Weakened immune response Muscle pain

Psychological Effects of Stress Impairment of intellectual functioning Difficulty making decisions Difficulty making decisions Poor concentration Poor concentration Decrease in creativity Decrease in creativity Diathesis-Stress Model Constant stress brings about changes in the balance of hormones in the body. Constant stress brings about changes in the balance of hormones in the body. Depressive Disorders Depressive Disorders Anxiety Disorders (panic attacks) Anxiety Disorders (panic attacks) Formation of unhealthy defense patterns Formation of unhealthy defense patterns

Effects of Chronic Severe Stress Effects of Chronic Severe Stress General Adaptation Model (Selye, 1956) The biological reaction to sustained exposure follows three phases: The biological reaction to sustained exposure follows three phases: Alarm Reaction (activation of autonomic system) Stage of Resistance (maximal use of defenses) Exhaustion (biological resources are depleted) The heightened alert of the sympathetic nervous system leads to biological aging. Homeostasis is harder to achieve (e.g. rape) Immune system is suppressed by stress

The Effects of Severe Stress: General Adaptation Syndrome

Experiments on animals have clearly shown that each exposure leaves an indelible scar, in that it uses up reserves of adaptability, which cannot be replaced. It is true that immediately after some harassing experience, rest can restore us almost to the original level of fitness by eliminating acute fatigue. But the emphasis is on the word almost. Since we constantly go through periods of stress and rest during life, even a minute deficit of adaptation energy every day adds up- it adds up to what we call aging.

Symptoms of Stress Physical Muscle tension, illness, high blood pressure, indigestion, ulcers, difficulty sleeping, fatigue, headaches, backaches. Muscle tension, illness, high blood pressure, indigestion, ulcers, difficulty sleeping, fatigue, headaches, backaches.Emotional Irritability, depression, anger, fear or anxiety, feeling overwhelmed, mood swings. Irritability, depression, anger, fear or anxiety, feeling overwhelmed, mood swings.Cognitive Forgetfulness, unwanted or repetitive thoughts, difficulty concentrating. Forgetfulness, unwanted or repetitive thoughts, difficulty concentrating.

Stress Prevention and Management Expect Stress Identify Personal Stressors Time Management Learn Relaxation Techniques Good Health Practices (Diet and Regular Exercise Routine) (Diet and Regular Exercise Routine) Change Cognitions Clarify Values Clarify Values Reframe negative stressors Reframe negative stressors Maintain a Social Support Network

Identify Stressors What is stressful to me? Different responses by individual. Different responses by individual. How does stress affect me? Symptoms listed earlier. Symptoms listed earlier. When am I most vulnerable to stress? Time of day (4:59), week (Sunday), month (bills, menstrual cycle etc.), year (winter blues) Time of day (4:59), week (Sunday), month (bills, menstrual cycle etc.), year (winter blues) When is stress good for me? Moderate amounts of stress actually improve performance (curvilinear) Moderate amounts of stress actually improve performance (curvilinear) Too much impairs. Too little decrease motivation. Too much impairs. Too little decrease motivation.

Time Management Prioritize (clarify values) Make To-Do-Lists. Use a Schedule. Schedule Time for Breaks, Socializing, and Fun.

Relaxation Techniques Diaphragmatic Breathing (takes practice) Are you a “belly-breather” or “chest breather”? Are you a “belly-breather” or “chest breather”? Influences parasympathetic “quieting response”. Influences parasympathetic “quieting response”. Increases oxygenation of blood. Increases oxygenation of blood. Distracts from stressful stimulus. Distracts from stressful stimulus. Increases sense of control over body and stress reactions. Increases sense of control over body and stress reactions.

Good Health Practices Eat Healthy Foods Cut Back on Caffeine, Nicotine, and Other Stimulants. Have an Exercise Plan.

Cognitive Techniques Realize What You Can and Cannot Do. Recognize Irrational or Negative- Automatic-Thoughts. Reframe Negative Thoughts and Focus on Positive Aspects.

Social Support Stay connected with family Connect with peers