1. Enhancing Awareness About
Module 2/ Chapter 2
Enhancing Awareness About
Managing Stress
"You need to become aware before considering change."

2. CHAPTER 2 OUTLINE Awareness About Managing Stress
Acute Manifestations of Stress
Chronic Manifestations of Stress
Stress and Expectations
Sense of Coherence
Summary Points

3. Physiological Effects of Stressors
Stressor is initially perceived by the cerebral cortex
Cerebral cortex is the outer part of the brain associated with higher functions such as:
Judgment
Problem solving
Abstraction
Then the stressor perception filters through the Reticular Activating System (RAS)
RAS is responsible for regulating wakefulness and sleep states
If the stressor is “too threatening” it affects the consciousness

4. Physiological Effects of Stressors … 2
After filtering through the RAS the stressor activates the Limbic System
Limbic system consists of the hypothalamus and thalamus
It is the seat of emotions (fear, anger, anxiety, sadness, guilt etc.)
Activation of Hypothalamus results in release of releasing factors (+)
Anterior hypothalamus produces Corticotrophin releasing factor (CRF) Thyrotrophin Releasing Factor (TRF) that stimulates (+) anterior pituitary
Posterior hypothalamus produces a releasing factor that stimulates (+) adrenal medulla

5. Physiological Effects of Stressors … 3
Along with Hypothalamus, Posterior Pituitary is also stimulated
Posterior pituitary produces:
Oxytocin
Vasopressin
Both these hormones result in constriction of peripheral blood vessels thereby making more oxygen available to vital organs

6. Physiological Effects of Stressors … 4
Activation of Anterior pituitary produces:
ACTH (Adreno-cortico-trophin hormone) that stimulates (+) adrenal cortex (inner part of adrenal or suprarenal gland) producing:
Gluco-corticoids (Cortisol)
Mineralo-corticoids (Aldosterone)
TTH (Thyrotrophin hormone) that stimulates (+) thyroid gland producing:
Thyroxine (T4)
Tri-iodo-thyronine (T3)
Activation of Adrenal medulla produces:
Epinephrine (adrenaline)
Norepinephrine (noradrenaline)

7. Effects of Glucocorticoids
Increased blood sugar
Glycogenolysis (break down of stored glycogen in muscles and liver)
Gluconeogenesis (synthesis of glucose from fats and proteins)
Increased blood pressure
Decreased lymphocytes
(Preparation for “fight” or “flight”)

8. Effects of Mineralocorticoids
Increased blood pressure
Retention of sodium (Na+) and water
Decreased urinary output
Mineralocortocoids are also known as Aldosterone

9. Effects of Thyroxine (T4) and Tri-iodothyronine (T3)
Increased BMR (Basal Metabolic Rate or metabolism while resting)
Gluconeogenesis (synthesis of glucose from stored fats and proteins)
Increased gastrointestinal motility
Increased heart rate
Increased blood pressure
Increased anxiety
Decreased tiredness

10. Effects of Epinephrine/ Norepinephrine
Increased heart rate
Increased contractility of heart muscle
Dilatation of coronary arteries
Dilatation of bronchioles
Increased BMR
Constriction of Blood vessels
Increased oxygen consumption

11. Stress Awareness Log: Assignment
Becoming Aware of one’s stressors is the first step in managing these
Use Worksheet 2.4 in the Workbook to keep a weekly record of ALL your stressors, signals, time of the day, your coping strategy, and self rating of the effectiveness of that coping strategy

12. Thoughts for Reflection
Read & reflect with a partner:
2.1 Commitment
2.2 True Happiness or Ananda

13. Skill Building Activities
Complete and discuss with a partner Worksheet 2.1: How your body reacts to acute stress?
Complete and discuss with a partner Worksheet 2.2: Do you suffer from chronic stress?
Complete and discuss with a partner Worksheet 2.3: Thought identification?
Complete and discuss with a partner Worksheet 2.5: Stress and Tension Test?
Complete and discuss with a partner Worksheet 2.6: Personal Stress Test?
Complete and discuss with a partner Worksheet 2.7: Sense of Coherence test?