1. Stress Management

3. Objectives: Define Stress
Explain the three phases of the general adaptation syndrome, and describe what happens physiologically.
Examine the health risks that may occur with chronic stress.
Discuss psychosocial, environmental and self-imposed sources of stress.
Examine special stressors that affect college students and strategies for reducing risk.
Explore techniques for coping with unavoidable stress.

4. What is stress? a state of mental or emotional strain or suspense
Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize”
a state of mental or emotional strain or suspense
any experience that taxes an individual's energy or well-being
Physical, mental, or emotional

5. Stress- is the body’s and mind’s reaction to everyday demands or threats.
Kinds of Stress:
Distress- (or negative stress) on the one hand, can result when there is too much pressure or trauma and you don’t know how to cope with it.
What are some examples?
Eustress- (or positive stress) on the other hand, can help you achieve your goals.

6. Causes of Stress Minor frustrations like traffic jams or arguments.
"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances." —Thomas Jefferson
Minor frustrations like traffic jams or arguments.
Arguments
Relationships
A major illness or injury to yourself or a family member.
Death
Losing a job
Physical health (lifestyle)
Smoking/Drugs
Emotional Concerns
Unexpressed or uncontrolled anger, depression, grief, guilt, or low self-esteem
Environment
Socioeconomic situation
Life transitions (puberty, college, entering workforce, etc.)

7. Stressors Kinds of Stressors:
Biological Stressors- such as those that come from biochemical imbalances, mental or physical illness, disabilities, or injury.
Environmental Stressors- such as poverty, population, crowding, noise, or natural disasters.
Cognitive or Thinking Stressors- the way you perceive a situation or what you expect from it.
Personal Behavior Stressors- those negative reactions in the body and mind caused by using tobacco, alcohol, or other drugs, or not exercising.
Life Situations- having a relative or pet die, parents who separate or divorce, or trouble in relationships with peers.

8. The Body’s Stress Response:
When you perceive a situation or event to be a threat, your body begins a stress response. A series of events is put into action as your body prepares itself for “DANGER”.
Two major systems of the body……….
Nervous System
Endocrine System
are active during the body’s response to stressors.

9. Alarm- is the first stage in the stress response, when the body and mind go on high alert.
Resistance- is the second stage in the stress response, when the body tries to repair its damage from the stressful event and return to its normal state.
Fatigue- is the third stage of stress response, resulting in a tired feeling that lowers one’s level of activity.

11. The General Adaptation Syndrome: Alarm Phase

12. Stress in Your Life Stress and the Brain:
Scientists have determined that in some people, stress upsets a delicate balance among brain chemicals called neurotransmitters.
Stress tolerance- is the amount of stress that you can handle before you reach a state of too much stress.

13. Stress and the Body-Mind Connection:
There is a clear connection between the health of the mind and the health of the body. Too much stress can raise blood pressure, weaken the immune system, and cause other health risks. It can even lead to premature, or early death.
Stress and High Blood Pressure:
Mental and emotional stress can cause an increase in your levels cholesterol.
When these levels are high, high blood pressure- a condition that contributes to heart disease and stroke- can result.

14. Stress and Headache:
When stressed, the muscles in the head and neck contract.
When the arteries leading to the brain narrow, blood flow to the brain decreases. When the arteries open up again, the nerve endings press into the artery walls, causing severe throbbing, possibly a loss of balance or coordination, and a change in mood.

15. Stress and Immune Response:
Prolonged exposure to stress can compromise your immune response.
Your body cannot fight disease as well as it might if you had not undergone so much stress.

16. Signs of Stress Emotional Signs: Physical Signs: Frustration Headaches
Nervousness
Boredom
Edginess
Feeling powerless
Being quick to anger
Impatience
Mood swings
Worrying
Loneliness
Confusion
Crying
Low self-esteem
Becoming easily upset without cause
Physical Signs:
Headaches
trembling or twitching
upset stomach
Migraines
Sweating
Rash
Constipation
Diarrhea
pounding heart
muscle aches and tightness
trouble sleeping
grinding teeth
dry mouth
nervous twitches or tics
Dizziness
back pain
ringing in ears

17. Stress And The Mind
Stress may contribute to mental disability and emotional dysfunction
These effects may be manifested as:
Lost work productivity
Difficulties in relationships
Abuse of drugs and other substances
Displaced anger
Aggressive behavior

18. Sources Of Stress Psychosocial sources of stress: Change Hassles
Pressure
Inconsistent goals and behaviors
Conflict
Overload
Burnout
Other (overcrowding, discrimination, unemployment, poverty)

19. Environmental Stress
Stress that results from events occurring in the physical environment
Floods
Hurricanes
Earthquakes
Fires
Industrial disasters
Background distressors – noise, air and water pollution

20. Stress And The College Student
Away from home
Pressure to make new friends
Large classes
Academic pressures
National College Health Assessments reported that stress was the number one factor affecting individual academic performance

21. Managing Your Stress Building Skills to Reduce Stress
Assessing your stressors
Changing your responses
Learning to cope
Downshifting
Managing Emotional Responses
Learn to laugh and cry
Manage hostility and anger

22. Managing Social Interactions
Making the Most of Support Groups
Important part of stress management
Members include: friends, family members, and co-workers
If no close support group exists for you, there are alternatives: counseling services, clergy, instructors, mental health clinics

23. Behavioral Signs:
Not eating
Overeating
Compulsive talking
Verbal or physical outbursts
Fidgeting
Using alcohol
Caffeine or other drugs
Smoking
Gambling
Tapping feet
Drumming fingers
Hurrying
Forgetting one’s values
Withdrawing
Reckless and high-risk behaviors like driving too fast.
Mental Signs:
Trouble reading or thinking clearly
Lack of creativity
Constant worry
Obsessive thoughts
Inability to make decisions
Forgetting
Losing sense of humor and perspective

24. Ways to Deal with Stress
Alter lifestyle
Meditation
Physical exercise
Listening to soothing music
Deep breathing
Natural and alternative methods
Personal growth techniques
Visualization
Massage
Communication
Eating right
Managing time
Managing Finances