Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 10 - Stress

Coming Up in this Chapter □Physiology of stress and relaxation □Factors that affect your experience of stress □Recognizing the effect of stress □Identifying the sources of stress in your life □Developing personalized strategies for managing stress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fun Facts □30% feel stress affects their ability to get things done □47% say they lay awake at night due to stress □64% of young adults say relationships cause stress □71 % name money as the #1cause of stress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

What’s causing stress In your life? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress □Stress is the nonspecific response of the body to any demand □A stressor is anything that initiates the stress response Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress □Stress is unavoidable and necessary to human preservation □How people react to stress appears to be more important than the stress itself Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress Response □The limbic system can override the stress response □The hypothalamus initiates the release of epinephrine and other hormones, including endorphins □The autonomic nervous system increases physiological response and eventually returns the body to homeostasis Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Autonomic nervous system Sympathetic Nervous system Parasympathetic Nervous system Generates the Fight or flight response Returns the Body to homeostasis

Fight or Flight Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fight or Flight □Bodies response for dealing with a threat □Body switches to “high gear” □Increase in energy, speed, concentration and agility □Stress hormones are released: primarily cortisol, adrenaline & endorphins Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Adrenalin Produced by the adrenal glands causing an increase in: □ energy □ heart rate □ breathing □blood pressure Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Cortisol □Increases Blood glucose levels □Increases tissues ability to heal □Decreases immune system response □Depresses the digestive and reproductive system Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 10-1 The fight-or-flight response Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress Emotions □Anger □Fear □Anxiety □Normal anxiety versus too much anxiety Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Anger □Anger creating the urge to fight □Primitive survival emotion □Harmful manifestations: shouting abusive language are you known as an angry person? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Controlling anger □Self talk to calm yourself down □Anger won’t improve the situation then determine what you can do to improve the situation □Give yourself a time out □Goosfraba (anger management) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fear □Fearful: the urge to run or “flight” □Rational: reactions to real events in order to survive or avoid danger □Irrational: fear of an object, activity or situations (phobia) □Interfere with daily functioning causing mental, emotional and physical harm Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Anxiety □Some anxiety, doubts and fears are a normal part of life □Generalized anxiety disorder: constant anxiety that interferes with your ability to function and relax □Can cause body aches, insomnia and exhaustion Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stop Worrying □Self-monitoring: be aware of the cause of worry □Cognitive therapy: think positive thoughts □Worry exposure: expose yourself to situations and ideas the create worry. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Factors Affecting Stress □Why do we respond differently? □Personality □Type A □Type B □Gender □Cognitive patterns Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Personality □ Type A: impatient, ambitious, time conscious, goal driven, competitive, aggressive and quick to anger □ Type B: patient easygoing and adaptable Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Gender □Cultural differences: gender appropriate behavior □Women more likely to nurture and reach out to others when stressed □Men more likely to initiate a confrontation or withdraw □Women produce more of the hormone oxytocin (facilitates relaxation and social interaction) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Causes or triggers of stress □ External □Major life changes □Work □Relationship difficulties □Financial difficulties □Time management □Children and family □ Internal □Inability to accept uncertainty □ Pessimism □Negative self talk □Unrealistic expectations Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress and wellness Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress and Wellness □Stress and performance □Stress and health □Acute versus chronic stress □General Adaptation Syndrome (GAS) □Stress related health problems Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Harmful effects of stress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress and performance Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Yerkes-Dodson Law Some stress is good Too much is not Too much or too little stress performance will suffer

Acute Stress Usually temporary Health effects:  Muscle tension  Headache  Heartburn  Dry mouth  Short term memory loss Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Chronic Stress □Cardiovascular disease □Increase risk of infections □Increased glucose and insulin causes body to store fat □Increased cortisol levels: weight gain Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Chronic Stress □Digestive problems □Skin changes increase acne, psoriasis, and aging □Sleep problems □Diabetes □Depression Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Managing Stress □What NOT to do: □Use tobacco, drugs, or alcohol □Binge eat □Give up emotionally □Be inflexible □Avoid the situation Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 10-3 American adults’ top 10 stress- management techniques Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Time Management □Prioritize □Schedule □Make a list □Effective use of time is crucial to accomplishing one’s personal and professional goals □ Stay on task Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Cognitive Strategies □Engage in realistic self-talk and positive thinking. □Use the “ABCDE model” for effective thought remodeling. □Don’t get hung up on the negative. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

ABCDE model □A adversity: I lost my car □B beliefs: I can’t get to school □C consequences: have to drop out □D dispute beliefs: car pool or bus □E re-energize: stay in school Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

More Cognitive Strategies □Focus on the present. □Set realistic goals. □Develop problem-solving skills. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Healthy Relationships and Social Support □Build a network of supportive friends. □Learn “how to win friends and influence people.” □Meet new people. □Make time for your friends. □Engage in positive communication. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Healthy Lifestyle Choices □Physical activity □Eating habits □Sleep Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Physical Activity □Has been found to directly affect brain chemistry □Increased endorphin levels □A brisk 10 minute walk will reduce stress □Can offset the adverse effects of distress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Eating habits □Whole grains, lean proteins, fruits and vegetables support overall health □Limit caffeine intake (too much can make you jittery and anxious) □Fried and fatty foods may make falling asleep difficult Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Sleep □6-8 hours for an adult □You will function at a higher mental and physical level Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Relaxation Techniques □Breathing and posture □Progressive muscle relaxation □Meditation □Visualization and mental imagery □Many other strategies □Keep a journal, read, get a massage, spend time with a pet, take a humor break Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Spirituality □Spiritual health is the ability to discover the purpose of our life and experience love, joy peace and fulfillment. □Spirituality helps buffer the negative consequences of stress; enabling the person to cope, whether the stressor was physical or psychological. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Stress relief Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. meditation T’ai chi Deep breathing Healthy diet

Laughter □increases the endorphins □cools down your stress response □aids muscle relaxation □make it easier to cope with difficult situations □helps you connect with other people. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Too Much Stress □Depression □Symptoms □Risk factors for suicide □Get help! □Virtually all colleges and universities provide free counseling □Don’t be scared or ashamed to seek help Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.