© 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress

© 2009 McGraw-Hill Higher Education. All rights reserved.

What Is Stress? Stress –Physiological and psychological state of disruption Stressor –Factors or events, real or imagined, that elicit a state of stress Eustress –Stress that enhances quality of life Distress –Stress that diminishes quality of life

© 2009 McGraw-Hill Higher Education. All rights reserved. Stress Response Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating Learned and conditioned habits adopted early in life Basic human survival mechanism

© 2009 McGraw-Hill Higher Education. All rights reserved. Autonomic nervous system The brakesThe gas pedal

© 2009 McGraw-Hill Higher Education. All rights reserved. Fight or Flight Response Physiological changes that prepare the body for confrontation or avoidance –Brain –Sympathetic nervous system –Adrenal glands

© 2009 McGraw-Hill Higher Education. All rights reserved. Resolving Stress Adaptive Stress Response Chronic Stress Response

© 2009 McGraw-Hill Higher Education. All rights reserved. General Adaptation Syndrome: Three Stages of Stress Alarm—the fight or flight response Resistance—the body attempts to reestablish equilibrium Exhaustion—the physical and psychological resources used to deal with stress are depleted

© 2009 McGraw-Hill Higher Education. All rights reserved. The Stress Response

© 2009 McGraw-Hill Higher Education. All rights reserved. Physiologic responses to stress

© 2009 McGraw-Hill Higher Education. All rights reserved.

Physical Toll of Stress Hypertension Stroke Heart disease Kidney disorders Depression Alcoholism Gastrointestinal problems Autoimmune disorders Sexual dysfunctions

© 2009 McGraw-Hill Higher Education. All rights reserved. Effects of Stress Stress and immunity –Chronic stress may cause the immune system to be under- or overactive Stress and cardiovascular disease –Type A personality: Competitive, ambitious impatient Associated with heart attacks –Type B personality: Relaxed, patient

© 2009 McGraw-Hill Higher Education. All rights reserved. Benefits of Stress Moderate levels - adrenalin –Motivating –Energizing –Productive - helps memory

© 2009 McGraw-Hill Higher Education. All rights reserved. Yerkes-Dodson law

© 2009 McGraw-Hill Higher Education. All rights reserved. Chronic levels cortisol Leads to physical degradation over time

© 2009 McGraw-Hill Higher Education. All rights reserved. Student Stressors: Interpersonal Homesickness –One of the most common problems facing college students –Often doesn’t hit until a few weeks or a month after the big move Relationship problems –Very common stressor –Difficulty maintaining long-distance relationships –Loosing touch with old friends

© 2009 McGraw-Hill Higher Education. All rights reserved. Student Stressors: Balancing Work and School

© 2009 McGraw-Hill Higher Education. All rights reserved. Student Stressors: Academic Test anxiety Speech anxiety Math anxiety

© 2009 McGraw-Hill Higher Education. All rights reserved. Student Stressors: Internal Procrastination Perfectionism Problems with goal setting and time management

© 2009 McGraw-Hill Higher Education. All rights reserved. The cure! Procrastination - lifestyle change. Study buddy. Analyze why things are put off. Perfectionism - “anything worth doing is worth doing badly” Time management - set a reasonable due date. Get a buddy to provide accountability. (Editor role)

© 2009 McGraw-Hill Higher Education. All rights reserved. Other Stressors Job stressors –Conflict with coworkers –Unrealistic work loads –Tight deadlines and last minute projects –unemployment Technological stressors (any microsoft product) Environmental stressors (pollution, noise)

© 2009 McGraw-Hill Higher Education. All rights reserved. Stress and Gender

© 2009 McGraw-Hill Higher Education. All rights reserved. How Americans Cope with Stress

© 2009 McGraw-Hill Higher Education. All rights reserved. Physical Aspects of Stress Management Sleep Exercise Nutrition

© 2009 McGraw-Hill Higher Education. All rights reserved. Social Aspects of Stress Management Make time to have fun and play Laughter is effective Human contact through social connections Pets can reduce stress

© 2009 McGraw-Hill Higher Education. All rights reserved. Environmental Aspects of Stress Management Reduce noise levels Amount/type of light Meaningful and challenging experiences Aesthetic quality of inhabited space –Color –Plants –Photos –Smell

© 2009 McGraw-Hill Higher Education. All rights reserved. Psychological Aspects of Stress Management Relaxation and deep breathing Progressive muscle relaxation (PMR) Guided imagery and visualization Meditation Yoga Hypnosis Biofeedback

© 2009 McGraw-Hill Higher Education. All rights reserved. Cognitive Aspects of Stress Management Time management –Assess your habits –Use a planner –Set goals and prioritize Stress inoculation Cognitive self-talk Conquering procrastination Combating perfectionism

© 2009 McGraw-Hill Higher Education. All rights reserved. A Realistic Perspective on Stress and Life Anticipate problems –Be a problem solver Search for solutions Take control of your own future Be aware of self- fulfilling prophecies Visualize success Accept the unchangeable Live each day well Act on your capacity for growth Allow for renewal Accept mistakes Keep life simple

© 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress

© 2009 McGraw-Hill Higher Education. All rights reserved. Discussion groups Group 1Group 2Group 3Group 4Group 5

© 2009 McGraw-Hill Higher Education. All rights reserved. Discussion topics 1) Figure 2-2 on page 44 in your text shows a chart of depression reported by age. The highest points occur between and These points correlate with established "crisis" periods in life history. Explore the connection between lack of happiness and depression. What strategies can be employed to reduce the depression encountered during these times. 2) Most people are familiar with drug addictions, food addictions and sex addictions. A new addiction is "internet addiction". What are some of the symptoms of IA. What detriments can such an addiction lead to? What are some of the strategies people can adopt to relieve IA. 3) Short term stress induces adrenalin, long term stress induced cortisol. Which of these stress hormones is beneficial and which one is detrimental? What types of management strategies can be used to decrease long term effects of these signals. 4) Environmental stressors such as color, light, smell and temperature can increase peoples stress level. Can you think of environments that have been adjusted to relieve or produce stress? What about places that are associated with high levels of stress (like Police stations, hospitals, classrooms), should these places be engineered to relieve stress.