1. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 10 - Stress

2. Coming Up in this Chapter □Physiology of stress and relaxation □Factors that affect your experience of stress □Recognizing the effect of stress □Identifying the sources of stress in your life □Developing personalized strategies for managing stress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

3. Fun Facts □30% feel stress affects their ability to get things done □47% say they lay awake at night due to stress □64% of young adults say relationships cause stress □71 % name money as the #1cause of stress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

4. What’s causing stress In your life? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

5. Stress □Stress is the nonspecific response of the body to any demand □A stressor is anything that initiates the stress response Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

6. Stress □Stress is unavoidable and necessary to human preservation □How people react to stress appears to be more important than the stress itself Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

7. Stress Response □The limbic system can override the stress response □The hypothalamus initiates the release of epinephrine and other hormones, including endorphins □The autonomic nervous system increases physiological response and eventually returns the body to homeostasis Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

8. Autonomic nervous system Sympathetic Nervous system Parasympathetic Nervous system Generates the Fight or flight response Returns the Body to homeostasis

9. Fight or Flight Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

10. Fight or Flight □Bodies response for dealing with a threat □Body switches to “high gear” □Increase in energy, speed, concentration and agility □Stress hormones are released: primarily cortisol, adrenaline & endorphins Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

11. Adrenalin Produced by the adrenal glands causing an increase in: □ energy □ heart rate □ breathing □blood pressure Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

12. Cortisol □Increases Blood glucose levels □Increases tissues ability to heal □Decreases immune system response □Depresses the digestive and reproductive system Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

13. Fig 10-1 The fight-or-flight response Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

14. Stress Emotions □Anger □Fear □Anxiety □Normal anxiety versus too much anxiety Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

15. Anger □Anger creating the urge to fight □Primitive survival emotion □Harmful manifestations: shouting abusive language are you known as an angry person? Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

16. Controlling anger □Self talk to calm yourself down □Anger won’t improve the situation then determine what you can do to improve the situation □Give yourself a time out □Goosfraba (anger management) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

17. Fear □Fearful: the urge to run or “flight” □Rational: reactions to real events in order to survive or avoid danger □Irrational: fear of an object, activity or situations (phobia) □Interfere with daily functioning causing mental, emotional and physical harm Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

18. Anxiety □Some anxiety, doubts and fears are a normal part of life □Generalized anxiety disorder: constant anxiety that interferes with your ability to function and relax □Can cause body aches, insomnia and exhaustion Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

19. Stop Worrying □Self-monitoring: be aware of the cause of worry □Cognitive therapy: think positive thoughts □Worry exposure: expose yourself to situations and ideas the create worry. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

20. Factors Affecting Stress □Why do we respond differently? □Personality □Type A □Type B □Gender □Cognitive patterns Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

21. Personality □ Type A: impatient, ambitious, time conscious, goal driven, competitive, aggressive and quick to anger □ Type B: patient easygoing and adaptable Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

22. Gender □Cultural differences: gender appropriate behavior □Women more likely to nurture and reach out to others when stressed □Men more likely to initiate a confrontation or withdraw □Women produce more of the hormone oxytocin (facilitates relaxation and social interaction) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

23. Causes or triggers of stress □ External □Major life changes □Work □Relationship difficulties □Financial difficulties □Time management □Children and family □ Internal □Inability to accept uncertainty □ Pessimism □Negative self talk □Unrealistic expectations Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

24. Stress and wellness Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

25. Stress and Wellness □Stress and performance □Stress and health □Acute versus chronic stress □General Adaptation Syndrome (GAS) □Stress related health problems Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

26. Harmful effects of stress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

27. Stress and performance Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Yerkes-Dodson Law Some stress is good Too much is not Too much or too little stress performance will suffer

28. Acute Stress Usually temporary Health effects:  Muscle tension  Headache  Heartburn  Dry mouth  Short term memory loss Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

29. Chronic Stress □Cardiovascular disease □Increase risk of infections □Increased glucose and insulin causes body to store fat □Increased cortisol levels: weight gain Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

30. Chronic Stress □Digestive problems □Skin changes increase acne, psoriasis, and aging □Sleep problems □Diabetes □Depression Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

31. Managing Stress □What NOT to do: □Use tobacco, drugs, or alcohol □Binge eat □Give up emotionally □Be inflexible □Avoid the situation Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

32. Table 10-3 American adults’ top 10 stress- management techniques Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

33. Time Management □Prioritize □Schedule □Make a list □Effective use of time is crucial to accomplishing one’s personal and professional goals □ Stay on task Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

34. Cognitive Strategies □Engage in realistic self-talk and positive thinking. □Use the “ABCDE model” for effective thought remodeling. □Don’t get hung up on the negative. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

35. ABCDE model □A adversity: I lost my car □B beliefs: I can’t get to school □C consequences: have to drop out □D dispute beliefs: car pool or bus □E re-energize: stay in school Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

36. More Cognitive Strategies □Focus on the present. □Set realistic goals. □Develop problem-solving skills. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

37. Healthy Relationships and Social Support □Build a network of supportive friends. □Learn “how to win friends and influence people.” □Meet new people. □Make time for your friends. □Engage in positive communication. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

38. Healthy Lifestyle Choices □Physical activity □Eating habits □Sleep Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

39. Physical Activity □Has been found to directly affect brain chemistry □Increased endorphin levels □A brisk 10 minute walk will reduce stress □Can offset the adverse effects of distress Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

40. Eating habits □Whole grains, lean proteins, fruits and vegetables support overall health □Limit caffeine intake (too much can make you jittery and anxious) □Fried and fatty foods may make falling asleep difficult Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

41. Sleep □6-8 hours for an adult □You will function at a higher mental and physical level Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

42. Relaxation Techniques □Breathing and posture □Progressive muscle relaxation □Meditation □Visualization and mental imagery □Many other strategies □Keep a journal, read, get a massage, spend time with a pet, take a humor break Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

43. Spirituality □Spiritual health is the ability to discover the purpose of our life and experience love, joy peace and fulfillment. □Spirituality helps buffer the negative consequences of stress; enabling the person to cope, whether the stressor was physical or psychological. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

44. Stress relief Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. meditation T’ai chi Deep breathing Healthy diet

45. Laughter □increases the endorphins □cools down your stress response □aids muscle relaxation □make it easier to cope with difficult situations □helps you connect with other people. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

46. Too Much Stress □Depression □Symptoms □Risk factors for suicide □Get help! □Virtually all colleges and universities provide free counseling □Don’t be scared or ashamed to seek help Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.