1. Chapter 18 APF
Stress has been linked to between 50-70% of all illness, including hypertension, heart disease, depression, colitis, headache, insomnia, increased cholesterol, and low back pain.

2. Stages of Stress Response
Alarm stage (see diagram to right) Resistance stage Exhaustion stage

3. Physical and Mental Effects of Stress
HR/BP
Muscle tension
Anxiety, Fatigue, Depression
Concentration
Attention span

4. Chronic Stress
Can lead to __________, insomnia, susceptibility to infection, worsened allergies and asthma, __________, and depression
Behaviors related include nail biting, ___________, altered eating and sleeping habits, smoking, drug use, decreased tendency to practice healthy behaviors

5. We all have an optimal level of stress which motivates us to perform well in life.
Too little stress/too much stress is bad.

6. People respond differently to stress
We need to recognize when/how we respond to stress
We need to take measures to ________ _________ when it becomes more/less than optimal

7. What stresses you out? You must take care to___________the situations in your life that stress you out. If you are aware of your triggers, you can learn to manage them.

8. Sources of stress ______________: heat, noise, crowding, pollution
________: Caffeine, drugs, injury, disease
_________: Life changing events, relationships, occupational/school issues…

9. Major stress Creates much need for adjustment
Examples include major health problems, death in the family, divorce, career development issues, college issues

10. Minor stressors Sometimes can tend to be __________stressors.
Examples include traffic, peer/work ____________, time pressures
Minor stressors can accumulate and become major stressors over time.

11. The most stressful situations tend to be _________/_________ and ambiguous.
Negative: Job issues
Positive: Having a choice of 3 desirable universities to choose
Ambiguous: General trouble getting along with friends- tough to find the source of the problem.
Lack of control: illness, natural disaster- little can be done to change the situation.

12. Locus of control
_________-the belief that ___ have the capacity to impact the outcome of the situation.
Internal locus is _______!
External- the belief that ______, fate, or _______ control the outcome of the situation.
External is _____ good.

13. Optimism is great, but how?
__________ is the key!
COMMITMENT:Sense of purpose and __________ in life- push toward _______
___________:See the situation as a challenge for growth
CONTROL:Find a way to ________ with the problem. Be proactive, anticipate stress. If there is no control, go with the flow and do the best you can do.

14. Chapter 19
Use stress management skills to reduce the impact of stress in your life

15. Regular activity and healthy diet can help manage stress
Aerobic exercise is helpful in reducing ____________________
Aerobic exercise can help treat depression
___________ exercises help induce relaxation
Those who exercise can more easily work toward changing other behaviors

16. SLEEP WELL: Stress can impair sleep and lack of sleep is a stressor itself
Go to bed and get up at the__________
everyday
Do not workout vigorously right before bedtime
Only _______ in your bed
Avoid too much _______ right before bedtime
Make sure medications do not impair sleep
Avoid ___________ use
Avoid excess alcohol use
Avoid fatty and spicy food ________ in the day
Avoid ______ during the day

17. Seek social support
____________ support gives tips or advice that help a person cope.
Material support provides direct ____________to cope (loans, tutoring, etc.)
_____________ support refers to encouragement and empathy to help cope.

18. Take care of yourself
Most people make “enough time” for work, chores and sleep but not enough time for friends, self, and others. When time is at a premium, most people will ___________ personal health, relationships with children, and romantic relationships- this makes life less enjoyable.

19. Time management Make a list of __________
Monitor your current time use- keep a daily _______ of actual time expenditures.
Analyze your current time use-where can you reduce time spent?
Write a daily ________ and be _________!