1. An Invitation to Health Chapter 3 Personal Stress Management ©2004 Wadsworth Publishing Co.

2. Which of these is a stress? A. You go to a fun party until 4 a.m A. You go to a fun party until 4 a.m B. Your dog gets sick B. Your dog gets sick C. You’re moving to your dream home C. You’re moving to your dream home D. You receive a promotion at work D. You receive a promotion at work E. All of above E. All of above

3. Stress Stress Hans Selye: ‘The father of stress research’ “the nonspecific response of the human organism to any demand placed upon it.” Eustress Positive Stress Distress Negative Stress

4. Types Episodes Emotional Emotional Physical Physical Environmental Environmental Acute Episodic Chronic

5. General Adaptation Syndrome Hans Selye

6. Neurotranmitters Happy messengers (endorphins) Happy messengers (endorphins) 1. Serotonin-  melatonin 2. Noradrenalin 3. Dopamine Stress hormone Stress hormone 1. Cortisol

7. The Effects of Stress on the Body Psychoneuroimmunology

8. Health Disorders Associated With Chronic Distress Coronary heart disease Coronary heart disease Hypertension Hypertension Eating disorders Eating disorders Ulcers Ulcers Diabetes Diabetes Asthma Asthma Depression Depression Migraine headaches Migraine headaches Sleep disorders Sleep disorders Chronic fatigue Chronic fatigue Possibly some cancers Possibly some cancers

9. Common Symptoms of Stress Headaches Headaches Muscular aches Muscular aches Grinding teeth Grinding teeth Nervous ticks Nervous ticks Increased sweating Increased sweating Increase in or loss of appetite Increase in or loss of appetite Insomnia Insomnia Nightmares Nightmares Fatigue Fatigue High blood pressure Impotence Dizziness Depression Irritation, anger, hostility Restlessness Fear, panic, anxiety Poor concentration Rapid heart rate Immune suppression

10. Stress and the Heart Personality Types Type B Easy Going Laid-BackPatient Type A Aggressive Hard Driven Impatient Type C PassiveApologetic Overly Sensitive High levels of distress Low levels of distress Moderate levels of distress

11. Stress and the Immune System Powerful chemicals triggered by stress dampen or suppress the immune system making the body more susceptible to infection and illness. Powerful chemicals triggered by stress dampen or suppress the immune system making the body more susceptible to infection and illness. Stress interferes with the body’s ability to heal. Stress interferes with the body’s ability to heal. Stress may play a role in the progression of breast cancer. Stress may play a role in the progression of breast cancer. The older you are the more stress effects the immune system. The older you are the more stress effects the immune system.

12. Stress and the Digestive System Stress can contribute to the development of ulcers. Stress can contribute to the development of ulcers. Good nutrition can help soothe a stressed- out stomach. Good nutrition can help soothe a stressed- out stomach. Carbohydrates boost the brain’s level of mood- enhancing serotonin. Carbohydrates boost the brain’s level of mood- enhancing serotonin. Drink plenty of fluids to compensate for fluid loss from sweating under stress and stress- induced dry mouth. Drink plenty of fluids to compensate for fluid loss from sweating under stress and stress- induced dry mouth. Eat regular meals to prevent fatigue and irritability. Eat regular meals to prevent fatigue and irritability. Avoid overeating which can exacerbate stress. Avoid overeating which can exacerbate stress. Limit the consumption of caffeine and sugar. Limit the consumption of caffeine and sugar.

13. Stressors in the Lives of College Students

14. Are Students More Stressed Today?

15. How do most people deal with stress? Pick me up’s Pick me up’s Put me down’s Put me down’s

16. Defusing Test Stress Plan Ahead Plan Ahead Be Satisfied with Doing Your Best Talk to OtherStudents Practice Take Regular Take Regular Breaks Breaks Be Positive Be Positive

17. Other Stressors Personal Stressors Anger Anger “Road rage” “Road rage” Job Stress Job Stress Workaholism: 24/7/356 Workaholism: 24/7/356 Burnout Burnout Desk Rage Desk Rage Illness and Disability Illness and Disability Societal Stressors Discrimination Increased intolerance among young people. Violence Leading killer of young people in the U.S. Terrorism September 11, 2001

18. Sleep Cycle Stage 1: Stage 1: Non-REM sleep, and brain waves smaller, pinched and irregular. Non-REM sleep, and brain waves smaller, pinched and irregular. Stage 2: Stage 2: Brain waves larger with occasional bursts of activity. Brain waves larger with occasional bursts of activity. Eyes unresponsive. Eyes unresponsive. Stage 3: Stage 3: Brain waves are much slower, but five times larger than stage 1. Brain waves are much slower, but five times larger than stage 1. Stage 4: Stage 4: Brain waves form a slow, jagged pattern. Brain waves form a slow, jagged pattern. The most profound state of unconsciousness. The most profound state of unconsciousness. REM sleep REM sleep These stages are repeated four or five times a night.

19. A Sleep Cycle

20. Tips for Managing Anger Commit to change Remind yourself that anger leads to illness Recognize when anger feelings are developing Tell yourself to cool down and take control Prepare a positive response before anger escalates Minimize verbal and physical language Don’t let anger build-up Keep a journal Seek professional help

21. Loss of Enjoyment in Life Headache DepressionApathy Muscle Soreness Fatigue Indigestion Burnout

22. Stress Survival Sublimination ExerciseBreathingRefocusing SpiritualCopingStressSignals SerenityBreaks Laughter StressInoculationRealityChecks Journaling

23. Progressive Muscle Relaxation Description A stress management technique that uses progressive contraction and relaxation of muscle groups throughout the body.

24. Visualization or Guided Imagery Description Mental visualization of relaxing images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain, and obesity.

25. Meditation Description A stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the increased tension.

26. Biofeedback Description A management technique in which a person learns to reliably influence physiological responses to two kinds: (1) responses that are not ordinarily under voluntary control or (2) responses that ordinarily are easily regulated but for which regulation has broken down because of trauma or disease. Biofeedback Mechanism

27. Factors that Enable Individuals to Thrive in the Face of Adversity An optimistic attitude Self-efficacy Stress inoculation Secure personal relationships Spirituality or religiousness

28. How Can I Better Management My Time? Schedule your time. Develop a game plan. Identify time robbers. Make the most of classes. Develop an efficient study style. Focus on the task at hand. Turn elephants into hors d’oeuvres. Keep your workspace in order.

29. Approaches for Boosting Your Stress Resistance Focusing ReconstructingStressfulSituationsSelf-improvement