Chapter 4 Stress and Stress Management

Sect. 1 Stressors and Stress Stress - physical and psychological demands on a person.  Eustress - Good stress  Distress - bad stress Chronic stress - unrelieved stress that continues to tax a person’s resources to the point of exhaustion; is damaging to your health. Acute stress - temporary bout of stress that may bring you new energy. Stressor - anything that requires you to cope with, or adapt to, a situation.

Physical Signs of Stress Pounding of the Heart Rapid, shallow breathing Trembling Raised body temperature High-pitched, nervous laughter Blushing; hot face Need to urinate frequently

Psychological Signs of Stress Irritability, tension or depression Impulsive behavior and emotional instability Lowered self-esteem Feelings of isolation Avoidance of activities Inability to concentrate Nightmares

Sect. 2 Stress and the Body’s Systems Three systems that are effected by stress  Nervous System  Hormonal System  Immune System

Nervous System Produces a set of reactions to restore normal conditions inside the body.  Example: when the body is cold the nervous system will raise the hairs on the body to create a layer of insulation.

Hormonal System Will releases chemicals to help the body restore itself back to normal.  Epinephrine - (adrenaline) energy booster for the body.  Norepinephrine - (noradrenaline) increases the heart rate. Responsible for the fight or flight response.

Immune System Produces white blood cells to fight infection Immune system includes:  Bone marrow  Thymus gland  Spleen

Sect. 3 Stress and Too Much Stress Three phases of stress response  Alarm (1st phase) occurs when you think you are facing a challenge.  Resistance (2nd phase) state of speeded-up functioning.  Recovery or Exhaustion (3rd phase) the body returns to normal. Fight or Flight reaction  Body will either mount an aggressive response against the danger, or run away.

Sect. 4 Dealing with Stress Exercise  Keeps your body strong  Strengthens your stress resistance  Gets blood moving so it does not build up and damage the heart Attitude Control  Change the way you react to events so that the events aren’t so stressful

Sect. 4 Dealing with Stress Time Management  Effective time management can also help to minimize stress. Coping Devices and Defense Mechanisms  Human mind has some temporary measures it can use to get through tough times called coping devices Displacement - channeling the energy of suffering into something else. Ventilation - act of verbally venting one’s feelings

Defense Mechanisms Are self-destructive, though, and are best used only for short periods, if at all.  Denial - repression  Fantasy - imagining something positive instead  Projection - blaming others  Rationalization - justifying the action or attitude  Regression - acting in childish ways  Selective forgetting - memory lapse about experience  Withdrawal - drawing away from people

Willed Relaxation Relaxation response - opposite of stress response Components of Willed Relaxation  A comfortable position  A quiet, calm mind  A passive attitude toward mental thoughts