STRESS & STRESS MANAGEMENT Chapter 4

WHAT IS STRESS? Stress is the effect of physical and psychological demands on a person.  Almost everyone feels the effects of stress (argument with a friend, a lower than expected grade, a minor auto accident)  Positive events can also cause stress (receiving an award, moving from JV to Varsity)

TYPES OF STRESS Chronic Stress  Chronic Stress- unrelieved stress that continues to tax a person’s resources to the point of exhaustion  The heart and blood vessels suffer the most damage from stress.  Energy gives way to exhaustion = sickness Acute Stress  Acute Stress (Short-term stress)- a temporary bout of stress that causes alertness or alarm, which prompts a person to deal with a specific event  Can bring new energy (studying for a test or completing a project)  If this stress continues over a period of time, it becomes chronic stress  Many people wait to long to deal with their stress-take action as soon as you notice signs

STRESSORS Stressor - A physical or psychological demand that requires a person to adapt to a situation.  Physical Stressors- air temperatures, intensity of lighting, injury or radiation  Psychological Stressors- life-changing events, both desirable and undesirable  Feeling stress is a natural part of life  How much the stress affects you depends, in part, on your perception of it

SIGNS OF STRESS Physical Signs of Stress Pounding of heart Rise in blood pressure Rapid, shallow breathing Raised body temp. Dryness of mouth, throat Loss of appetite Blushing, sweating Dilated pupils Frequent illness Psychological Signs of Stress Impulsive Behavior Anxiety Restlessness – inability to concentrate Excessive Boredom Loss of energy Lowered self-esteem Feelings of isolation

PERCEPTION OF A STRESSOR An event may be more or less stressful depending on how YOU perceive that event! Your life experiences shapes your perceptions. To produce stress, an event must be perceived as threatening. Example: Thunderstorms, Snakes

SECTION 2 STRESS AND YOUR BODY All of the body’s systems are affected by stress, but 3 systems in particular are affected:  The Nervous system  The Hormonal system  The Immune system

THE NERVOUS SYSTEM Manages the body’s activities by sending and receiving messages between the brain, spinal cord, and nerves.  Whatever the stressor, the nervous system always produces a set of reactions to restore normal condition inside the body (Example: cold weather)  In cold weather, your nerves in your skin act as a thermometer, sending “cold” messages to the spinal cord and brain  Goosebumps  Shiver – to produce heat

THE HORMONAL SYSTEM A system of glands that control body functions in cooperation with the nervous system. Both systems complement each other in helping the body adapt to changes in the environment.  Hormone - chemical that serves as a messenger.  Each hormone is released by a gland  Gland- an organ that secretes one or more hormones in response to information about changing body conditions  Release hormones into the bloodstream to control conditions

THE HORMONAL SYSTEM CONT’D Stress hormones-control body’s responses to stress. These 2 stress hormones regulate the body’s activities during emergencies or stress.  Epinephrine- adrenaline  Norepinephrine- noradrenaline

THE IMMUNE SYSTEM The cells, tissues, and organs that protect the body from disease. Activity of the immune system is lower than normal during stress Between periods of stress, immune sys. recovers quickly Short periods of stress followed by periods of relief from stress can strengthen the immune sys. Long period of unrelieved stress can reduce # of WBC Includes white blood cells, bone marrow, thymus gland, & spleen White blood cells are the body’s main cells of immunity (made in bone marrow)  WBC make antibodies, body’s main ammo against infections

SECTION 3 THE STRESS RESPONSE A little stress can be beneficial, but too much stress, unrelieved, can be exhausting and harmful. Stages of The Stress Response:  Alarm- 1 st phase in which you recognize you are facing a change or challenge (body releases stress hormones)  Resistance-2 nd phase in which the body mobilizes its resources to withstand the effects of stress (These include your attention, your strength, and fuels). You can use your resources until they run out or wear out. Then you need to replace or repair them.  Recovery or Exhaustion- 3 rd phase is one of two opposite states.  Recovery-occurs when the body returns to normal-you deal with the stress or it goes away  Exhaustion-harmful 3 rd stage of the stress response. Stress exceeds the body’s ability to recover. Recovery is delayed or becomes impossible.  If stress continues and your body becomes exhausted, you can become sick.

PHYSICAL REACTIONS TO STRESS RESPONSE Each stage of the stress response involved physical reactions: Alarm Stage- heart rate speeds up, pupils widen, muscles tense, fuels (fat is released from storage to be used by muscles), blood flow to skin and digestive organs is reduced. Resistance Stage-puts your body in an unbalanced state. Muscles flex while body functions shut down. This state helps your body deal with an emergency. Body functions become balanced again when the danger has passed (Recovery Stage) Prolonged stress can make diseases of the heart and arteries likely  During stress, fat is released into the bloodstream. Fat fuels muscles, but it may not be used up if no physical action occurs. When fat remains in the bloodstream, it collects along artery walls, damaging them.  In this way, Psychological stress=development of heart disease

SECTION 4 MANAGING STRESS Strategies for managing stress include: 1. Be physically active (keeps body strong, strengthens immune sys) 2. Relaxing (progressive muscle relaxation, reading a book, taking a walk, music) 3. Managing your time (plan ahead, make a time budget) 4. Using coping devices (safe, short term methods of managing stress) A. Displacement- transferring the energy of suffering into something else B. Venting- verbally expressing one’s feelings-”letting off steam”

COPING DEVICES CONT’D C. Defense Mechanisms- automatic, subconscious reactions to emotional injury- used in cases of serious stress D. Denial- refusal to admit something is unpleasant or painful has occurred “No, I don’t believe it.” E. Fantasy- involves imagining, in the face of a painful or unpleasant situation, that something positive has happened instead. “She didn’t really die, she just went on vacation”

DEFENSE MECHANISMS CONT’D F. Projection - the belief, in the face of an unpleasant or painful situation you have caused, that it is another person’s fault. “The teacher asked the wrong questions on the exam.” G. Idealization - idolizing “ I would love to be Molly, she has everything and does everything so well.” H. Regression - using inappropriate, childish ways of dealing with painful realities “ I’m not going to do it!!! ( While stomping feet like a child)

DEFENSE MECHANISMS CONT’D I. Repression - keeping disturbing or threatening thoughts from becoming conscious Memories of abuse as a young child make it difficult to form relationships now J. Compensation - people overachieve in one area to compensate for failures in another Student who has a poor home life directs his energy to excelling above and beyond in school K. Rationalization -justification of an unreasonable action or attitude by manufacturing reasons for it. “ I couldn’t prevent the accident because I had to pay attention to something else.”