1. Stress: The Constant Challenge
Chapter Two
Stress: The Constant Challenge

2. STRESS – THE NONSPECIFIC RESPONSE OF THE HUMAN ORGANISM TO ANY DEMAND PLACED UPON IT. CAUSED BY ANY SITUATION THAT IS NEW, THREATENING, OR EXCITING.
STRESSORS – DEMANDS THAT REQUIRE US TO ADAPT.
EUSTRESS – POSITIVE STRESS, CAUSES PERFORMANCE TO IMPROVE.
DISTRESS – HARMFUL STRESS UNDER WHICH HEALTH & PERFORMANCE BEGIN TO DETERIORATE.
TOP TEN STRESSORS
DEATH OF SPOUSE PERSONAL INJURY OR ILLNESS
DIVORCE MARRIAGE
MARITAL SEPARATION 8. FIRED AT WORK
JAIL TERM MARITAL RECONCILIATION
5. DEATH OF CLOSE FAMILY MEMBER 10. RETIREMENT

3. Understand the Nervous System
Central Nervous System
Brain
Spinal Cord
Autonomic Nervous System
Consists of two divisions
Sympathetic Nervous System
Norepinephrine (neurotransmitter)
Para-sympathetic Nervous System
See Figure 2-2 to understand the two systems

4. Endocrine System
Under the auspices of the ANS, primarily the Sympathetic Nervous System
Specific glands, tissues, and cells control body functions by releasing hormones and chemical messengers into the bloodstream
Stress hormones are examples of these entities
Cortisol
Catecholamines e.g. epinephrine (adrenalin) via the adrenal glands

5. Stress Response

6. How People Respond to Stress
Fight or Flight Reaction
Return to Homeostasis
The Fight or Flight Reaction in Modern Life

7. Effective and Ineffective Responses to Stress
Behavioral responses are controlled by the Somatic Nervous System
Effective behavioral responses can promote wellness
Enables us to function at our best
Includes exercise, laughing, time management skills, etc
Inappropriate responses include substance abuse, overeating, and hostility

8. Factors Affecting Individuals’ Somatic Response to Stress
Personality Types (Friedman & Rosenman)
Type A
Type B
Type C-difficulty expressing emotions, anger suppression, feeling of hopelessness, & an exaggerated stress response
Cultural Background
Gender
Past Experiences
See the box “Women, Men, and Stress” (pp 55a)

9. Women, Men, and Stress Women and stress Men and stress
Balancing multiple roles
Men and stress
Compelled to be in charge at all times
American Psychological Association’s
“ Stress in America” survey.
Physiological Differences
Testosterone – males
Oxytocin – women
Stress and Health
77% of adult Americans reported stress-related health problems in 2007 according to the APA. 9

10. The General Adaptation Syndrome
Three stages
Alarm
Resistance
Exhaustion (Allostatic Load Concept)
See Figure 2-3 on the GAS

13. Psychoneuroimmunology (PNI)
The study of the interaction among the nervous system, the endocrine system and the immune system.
Complex network of nerve and chemical connections between the nervous system, endocrine system and the immune system.

14. Links Between Stress and Specific Conditions
Cardiovascular disease
Chronic high blood pressure
Atherosclerosis
Strokes
Cardiomyopathy (“broken heart syndrome”)
Altered functioning of the Immune system
Colds and other infections
Asthma
Cancer
Chronic disease flare-ups 14

15. Common Sources of Stress
Major Life Changes
Daily hassles
College Stressors
Academic
Interpersonal
Time-related
Financial
Future
Job-related Stressors
burnout
Social
Real social networks
Virtual social networks
Environmental
Natural disasters
Acts of violence
Industrial accidents
Intrusive noise or smells
Internal stressors
Dimensions of Diversity 15

16. Techniques for Managing Stress
Social Support and Communication
Exercise
Nutrition
Sleep
Time Management Skills
Cognitive Techniques
Relaxation Techniques
Life Management Skills
See “Take Charge” box

17. Cognitive techniques Think and act constructively Take control
Problem-solve
Modify your expectations
Stay positive
Cultivate your sense of humor
Focus on what’s important 17

18. Types of Relaxation Techniques
Progressive Muscle Relaxation
Visualization
Meditation
Biofeedback
Deep Breathing
Hatha Yoga
T’ai chi ch’uan
Listening to music
See “Take Charge” box

19. Dangerous Coping Strategies
Use of tobacco products
Use of alcoholic beverages
Use of hallucinogenic or ‘escape’ drugs
Binge eating (Unhealthy eating habits)
Other unproductive outlets

20. Use the Principles of Behavior Management to Create Positive Changes
Identify Stressors
Design Your Plan (action plan)
Seek professional help/assistance if the following plan is not working e.g. counseling – 2 counselors are located at the LU Student Health Center (no charge)