Stress Assessment and Management Techniques Chapter Outline Stress Adaptation Sources of Stress Time Management Coping with Stress Chapter 12 Stress Assessment and Management Techniques

Stress Adaptation Sources of Stress Time Management Coping with Stress Key terms Stress: The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting Stressor: Stress-causing event

Stress Adaptation Sources of Stress Time Management Coping with Stress Key terms Eustress: Positive stress; health and performance continue to improve even as stress increases Distress: Negative stress; unpleasant or harmful stress under which health and performance begin to deteriorate

Stress Adaptation Sources of Stress Time Management Coping with Stress Key terms Homeostasis: A natural state of equilibrium; The body attempts to maintain this equilibrium by constantly reacting to external forces that attempt to disrupt this fine balance General adaptation syndrome (GAS): A theoretical model that explains the body’s adaptation to sustained stress; Includes three stages: Alarm reaction, resistance, and exhaustion/recovery

Stress Adaptation Sources of Stress Time Management Coping with Stress Stress Learning to live and get ahead today is nearly impossible without stress Few people seem to understand stress or know how to cope effectively A certain amount of stress (eustress) is necessary for optimum health, performance, and well-being

Stress Adaptation Sources of Stress Time Management Coping with Stress Stress response Stress prepares the organism to react to the stressor (fight or flight mechanism) Some people thrive under stress, others are unable to handle it The individual’s reaction to a stress-causing agent determines whether that stress is positive (eustress) or negative (distress) When stress levels reach mental, emotional, and physiological limits, stress becomes distress and the person no longer functions effectively

Relationship between stress and health and performance Figure 12.1

General Adaptation Syndrome: The body’s response to stress can end in exhaustion, illness, or recovery Figure 12.2

Stress Adaptation Sources of Stress Time Management Coping with Stress Stress and illness Chronic distress raises the risk for many health disorders, including Coronary heart disease Hypertension Eating disorders Ulcers Diabetes Asthma Depression Migraine headaches Sleep disorders Chronic fatigue Possibly cancer

Stress and health

Common symptoms of stress Stress Adaptation Sources of Stress Time Management Coping with Stress Common symptoms of stress Headaches Muscular aches (mainly in neck, shoulders, and back) Grinding teeth Nervous tic, finger tapping, toe tapping Increased sweating Increase in or loss of appetite Insomnia Nightmares Fatigue Dry mouth Stuttering

Common symptoms of stress Stress Adaptation Sources of Stress Time Management Coping with Stress Common symptoms of stress High blood pressure Tightness or pain in the chest Impotence Hives Dizziness Depression Irritation Anger Hostility Fear, panic, anxiety Stomach pain, flutters Nausea

Common symptoms of stress Stress Adaptation Sources of Stress Time Management Coping with Stress Common symptoms of stress Cold, clammy hands Poor concentration Pacing Restlessness Rapid heart rate Low-grade infection Loss of sex drive Rash or acne

Stress Adaptation Sources of Stress Time Management Coping with Stress Critical thinking Can you identify sources of eustress and distress in your personal life during this past year? Explain your emotional and physical response to each stressor and how the two differ.

Figure 12.3 students Stressors in the lives of college students

Stress Adaptation Sources of Stress Time Management Coping with Stress Key terms Type A: Behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile, and overly competitive person Type B: Behavior pattern characteristic of a calm, casual, relaxed, and easy-going individual Type C: Behavior pattern of individuals who are just as highly stressed as the Type A but do not seem to be at higher risk for disease than the Type B

Changing type A personality Stress Adaptation Sources of Stress Time Management Coping with Stress Changing type A personality Write a contract with yourself Work on only one or two habits at a time Eat more slowly and only when you are relaxed and sitting down If you smoke, quit Cut caffeine intake: It increases tendency to become irritated Take regular breaks throughout the day Work on fighting your impatience Work on controlling hostility; keep a log

Changing type A personality Stress Adaptation Sources of Stress Time Management Coping with Stress Changing type A personality Look for patterns of what sets you off Plan activities just for fun Choose a role model Simplify: Which activities can you eliminate? Set your alarm clock half an hour earlier Do something truly relaxing each day Pay attention to what your own body clock is saying Learn to treasure unplanned surprises Savor your relationships

Stress Adaptation Sources of Stress Time Management Coping with Stress Stress vulnerability A number of factors affect the way in which people handle stress (see Activity 12.2 in your textbook) How people deal with these factors can increase or decrease vulnerability to stress These factors are related to health, social support, self-worth, and nurturance (sense of being needed) Many of these factors describe situations and behaviors that are within a person’s control To make yourself less vulnerable to stress, improve the factors that make you more vulnerable to stress

Stress Adaptation Sources of Stress Time Management Coping with Stress Time management People who do not manage time properly experience chronic stress, fatigue, despair, discouragement, and illness Steps to time management Find time killers Set long-range and short-range goals Prioritize your immediate goals Use a daily planner Conduct nightly audits

Time management skills Stress Adaptation Sources of Stress Time Management Coping with Stress Time management skills Delegate Say “no” Protect against boredom Plan for disruptions Get it done Eliminate distractions Set aside overtimes Plan time for you Reward yourself

Stress Adaptation Sources of Stress Time Management Coping with Stress Key term Fight or flight: Physiological response to stress that prepares the individual to take action by stimulating the vital defense systems

Figure 12.4 Physiological response to stress: fight-or-flight mechanism

Managing stress Physical activity Progressive muscle relaxation Stress Adaptation Sources of Stress Time Management Coping with Stress Managing stress Physical activity Progressive muscle relaxation Breathing exercises Visual imagery Autogenic training Meditation Yoga

Physical activity Reduces muscular tension Stress Adaptation Sources of Stress Time Management Coping with Stress Physical activity Reduces muscular tension Metabolizes the increased catecholamines (hormones), which were triggered by the fight-or-flight mechanism and brought about by the physiological changes Although exercise does not get rid of the stressor, it helps a person cope and prevents stress from becoming a chronic problem

Stress Adaptation Sources of Stress Time Management Coping with Stress Key term Progressive muscle relaxation: A stress management technique that involves progressive contraction and relaxation of muscle groups throughout the body

Stress Adaptation Sources of Stress Time Management Coping with Stress Key term Breathing exercises: A stress management technique wherein the individual concentrates on “breathing away” the tension and inhaling fresh air to the entire body

Stress Adaptation Sources of Stress Time Management Coping with Stress Key term Imagery: Mental visualization of calming images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain, and obesity

Stress Adaptation Sources of Stress Time Management Coping with Stress Key term Autogenic training: Stress management technique using a form of self-suggestion, wherein an individual is able to place him/herself in an autohypnotic state by repeating and concentrating on feelings of heaviness and warmth in the extremities

Stress Adaptation Sources of Stress Time Management Coping with Stress Key term Meditation: A stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the increased tension

Stress Adaptation Sources of Stress Time Management Coping with Stress Key term Yoga: A school of thought in the Hindu religion that seeks to help the individual attain a higher level of spirituality and peace of mind

Stress Adaptation Sources of Stress Time Management Coping with Stress Critical thinking List the three most common stressors that you face as a college student. What techniques have you used to manage these situations, and in what way have they helped you cope?

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