1. Stress

2. Learning objectives
Stress is considered healthy when manageable (eustress)
Distress is excessive stress.
Understand the stress response curve: up to a point, increasing stress is healthy and promotes performance. Beyond some point, additional stress reduces performance.
What is the stress response?
Be able to explain the general adaptation syndrome.
List sources of stress.
What are some healthy and unhealthy ways to manage stress?

3. What is stress?
General state of the body, mind, and emotions when an environmental stressor has triggered the stress response

4. Rest and Digest
Stress response
Fight or flight

5. CRH=corticotropin releasing hormone
ACTH=Adrenocorticotropic hormone

6. Not all stress is bad
Distress
Eustress

8. General Adaptation Syndrome
Stage 1
Body is receptive to stress, and reacts strongly to it
Stage 2
Body compensates for long-term stress. ‘Learns’ to deal with stress.
Stage 3
Body can no longer compensate and becomes exhausted

9. Physical effects of chronic stress
Stress hormone cortisol has negative impacts on many systems
Immune system
Cardiovascular system
Gastrointestinal system
Mental health
Reproduction

10. Sources of stress
1) Environmental factors: noise, traffic, pollution, bad weather, natural disasters

11. Sources of Stresss
2) Social factors: Financial problems, demands on time, work pressure, relationships, disagreements

12. Sources of Stress
3) Physiological factors: poor nutrition, adolescence, illness, sleep disturbance, addictions, lack of exercise

13. Sources of Stress
4) Thoughts: making decisions, worrying, being self-critical, attitude, body issues

14. Stress management techniques
Unhealthy techniques
Tobacco
Alcohol
Other drugs
Food!

15. Stress management techniques
Healthy techniques
Reduce stress
Reduce your commitments
Manage your time
Plan
Prioritize
Keep ‘to-do’ lists
Maintain social support
Cultivate a variety of relationships
Communicate with friends

16. Stress management techniques
Maintain a healthy lifestyle
Eat well
exercise
Think positive!
Remember, stress response starts in brain, so things you think about may affect your level of stress

17. Relaxation techniques
Deep breathing
Visualization (guided imagery)
visualize relaxing scene
use as many senses as you can
Meditation such as:
Tai chi
yoga
Affirmations
Positive thoughts about yourself

18. Create a S.M.A.R.T plan Specific: a concrete goal
Measurable: how will you know?
Achievable: Be realistic
Reward: How will you reward yourself?
Timeline: When will you start? stop?