1. Chapter Three: Managing Stress
(c) 2005 The McGraw-Hill Companies, Inc. All rights reserved.

2. Identify the Following Terms
Stress
Stress response
Eustress
Distress
Stressors

3. General Adaptation Syndrome (Hans Selye, 1975)
3 Stages:
alarm (fight or flight)
resistance (homeostasis)
exhaustion (illness, emotional/psychological breakdown)

4. Stress Response

5. Physical Toll of Stress
Hypertension
Stroke
Heart disease
Kidney disorders
Depression
Alcoholism
Gastro-intestinal
Auto-immune disorders
Sexual dysfunctions

6. College Student Stress
Homesickness
Relationship problems
Balancing work, home, school responsibilities
Test anxiety
Speech anxiety
Math anxiety
Learning ability

7. Using Time Effectively
Time management techniques such as:
Assess habits (good vs. bad)
Use a daily planner consistently
Set goals and prioritize each day
Don’t procrastinate
Don’t try to be a “Perfectionist”

8. Type A vs. Type B (Friedman & Rosenman)
Often pressured
Ambitious
Impatient
Competitive
Walk/talk rapidly
Easily annoyed by delays
Type B
Calm
Relaxed
Easy-going
patient
Type A is correlated with stress and should be recognized

9. Effective Coping Strategies
There are four different forms of strategies to cope with stress
Physical Aspects
Social Aspects
Environmental Aspects
Psychological Aspects

10. Physical Aspects of Stress Management
Nutrition
Exercise
Sleep
Circadian rhythms

11. Social Aspects of Stress Management
Make time to have fun and play
Laughter is effective
Human contact through social connections
Pets can make differences with reduction of stress

12. 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

13. Psychological Aspects of Stress Management
Meditation and Hypnosis
Cognitive Self-Talk
Progressive muscle relaxation (Jacobson)

14. Psychological Aspects of Stress Management, cont’d
Relaxation and Deep Breathing (Benson)
Biofeedback
Guided Imagery and Visualization techniques (Cou’e)
Stress Inoculation

15. Realistic Perspectives on Stress and Life
Do not be surprised by trouble
Search for solutions
Take control of your future
Be cognizant of self-fulfilling prophecies
Visualize success
Accept the unchangeable
Live each day well
Acton your capacity for growth
Allow for renewal
Accept mistakes
Keep life simple

16. Chapter Three: Managing Stress
(c) 2005 The McGraw-Hill Companies, Inc. All rights reserved.