1. Managing Stress in Your Life
Chapter 9
Managing Stress in Your Life

2. 3 Stages of the stress response
1. Alarm: when the body and mind go on high alert

3. Fact: Stress is a part of everyday life
Stress: the body and minds reactions to everyday demands
Kinds of stress (2)
Distress: negative stress
Ex: too much homework, death, not knowing how to handle the stress of daily life
Eustress: positive stress
Ex: studying, practicing

4. Bodily Changes that take place during “Alarm”
Hypothalamus(nerve center in brain) triggers the pituitary gland
Pituitary gland triggers the adrenal glands
Adrenal glands secrete adrenaline(emergency hormone)
Adrenaline causes the following changes in the body
- pupils dilate
- mouth dries up
- heart speeds up pumping more blood
- lungs increase breathing rate
- throat constricts
- liver and kidneys constrict
- skin starts to sweat
- digestive organs slow down

5. 2. Resistance: when the body/mind try to repair the damage they may have received and return to normal
3. Fatigue: a tired feeling which lowers one’s level of activity

6. 3 types of fatigue
Physical fatigue: caused by overworking the body resulting in a build up of lactic acid in the muscles and carbon dioxide in the cells remedy: rest or sleep
Psychological Fatigue: THE MOST COMMON TYPE OF FATIGUE caused by worrying, overwork, depression, boredom. Remedy: planning, organization, activity, hobbies
Pathological Fatigue: overworking the body’s immune system resulting in anemia, the flu, being overweight, or disease

7. Stress tolerance: the amount of stress you can handle before you reach too much stress
Personality types (2)
Personality type A: competitive, high achieving, time oriented
Type A personality is more likely to develop heart disease or other significant health problems
Personality type B: non- competitive, laid back, procrastinator
Hardy personality: a personality type that is able to stay healthy despite major or even traumatic stressors

8. Physical Problems related to Stress
High Blood Pressure Headaches
Asthma: when the air carrying tubes of the lungs constrict
Compromised Immune Response: you cannot fight disease as well and you are more likely to suffer from colds, the flu, infections, and possibly cancer
Psychosomatic Response: physical disorders resulting from stress rather than injury or illness (skin disorders, sleep disorders, stomachaches, and digestive problems

9. (know what is causing the stress)
STRESS MANAGEMENT
Identify the Problem
(know what is causing the stress)
Ways to handle Stress
Physical activity
Planning
Rechanneling energy
Relaxing
Laughing
*Support Group-group of people with similar problems to share experiences

10. Time Management Skills: specific strategies for planning and using time in effective, healthful ways.
Priorities: goals, tasks, or activities that you judge as more important to do than others

11. Grief Reaction: an individuals total response to a major loss
Five Stages of Loss
Stage 1: Denial: the person cannot believe that the loss has happened
Stage 2: Anger: the person becomes frustrated with the “new” situation and may become critical or uncooperative
State 3: Bargaining; the person may promise to change if the lost person or object can be returned, even for a short while
Stage 4: Depression: silence and withdrawal. A deep sense of sadness usually comes with this stage. Some may require professional help to come out of this stage
Stage 5: Acceptance: A new sense of “power” may overcome the person and they may be able to face reality in constructive ways.
HOPE: A common emotion that usually operates through all five stages of loss