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The Nature of Stress

The Nature of Stress. Stress …. … any circumstances that threaten or are perceived to threaten one’s well-being and that thereby tax one’s coping abilities. The Body’s Stress Response. Your nervous system responds by releasing a flood of stress hormones

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The Nature of Stress

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  1. The Nature of Stress

  2. Stress … … any circumstances that threaten or are perceived to threaten one’s well-being and that thereby tax one’s coping abilities.

  3. The Body’s Stress Response • Your nervous system responds by releasing a flood of stress hormones • Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper

  4. Effects of Chronic Stress • Pain of any kind • Heart disease • Digestive problems • Sleep problems • Depression • Obesity • Autoimmune diseases • Skin conditions, such as eczema

  5. Stress as an Everyday Event • Research indicates that routine hassles may have significant harmful effects on mental and physical health.

  6. Things that influence your stress tolerance level • Your support network • Your sense of control • Your attitude and outlook • Your ability to deal with your emotions • Your knowledge and preparation

  7. Appraisal: Stress Lies in the Eye of the Beholder • The experience of feeling stressed depends on what events one notices and how one appraises them.

  8. Appraisal: Stress Lies in the Eye of the Beholder • A number of studies have shown that anxious, neurotic people report more stress than others, as do people who are relatively unhappy.

  9. Major Types of Stress • Frustration • Conflict • Change • Pressure Everyone has got a source of stress in their life

  10. Frustration … … is experienced whenever the pursuit of some goal is thwarted. … is a common emotional response to opposition.

  11. Causes of Frustration Causes of frustration may be: • Internal (caused by people) • External (weather conditions, technical problems, traffic jams, etc.)

  12. Frustration • You experience frustration when you want something and you can’t have it. • The closer you are to the goal, the stronger your frustration is.

  13. Conflict … … occurs when two or more incompatible motivations or behavioral impulses compete for expression.

  14. Types of Conflict Conflicts come in three types, which were described by Kurt Lewin (1935): • Approach-approach conflict • Avoidance-avoidance conflict • Approach-avoidance conflict

  15. Approach-approach conflict • A choice must be made between two attractive goals. • Among the three kinds of conflict, this type tends to be the least stressful.

  16. Avoidance-avoidance conflict • A choice must be made between two unattractive goals. • “Caught between a rock and a hard place” • It is the most unpleasant and lightly stressful.

  17. Approach-avoidance conflict • A choice must be made about whether to pursue a single goal that has both attractive and unattractive aspects. • It is common and can be quite stressful.

  18. Changes … … are any noticeable alterations in one’s living circumstances that require readjustment.

  19. Top Ten Stressful Life Events • Spouse’s death • Divorce • Marriage separation • Jail term • Death of a close relative • Injury or illness • Marriage • Fired from job • Marriage reconciliation • Retirement

  20. The Social Readjustment Rating Scale (SRRS) • It was developed by Thomas Holmes and Richard Rahe to measure life change as a form of stress. • The scale assigns numerical values to 43 major life events.

  21. Table.Social Readjustment Rating Scale

  22. Table.Social Readjustment Rating Scale

  23. Table.Social Readjustment Rating Scale

  24. Pressure … … involves expectations or demands that one behave in a certain way.

  25. Pressure You are under pressure to perform when you are expected to execute tasks and responsibilities quickly, efficiently, and successfully.

  26. How do you respond to stress? Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress: • Foot on the gas • Foot on the brake • Foot on both

  27. Dealing with Stressful Situations: The Four A’s Change the situation: • Avoid the stressor • Alter the stressor    Change your reaction: • Adapt to the stressor • Acceptthe stressor

  28. Stress Management Strategy 1: Avoid unnecessary stress • Learn how to say “no” • Avoid people who stress you out • Take control of your environment • Avoid hot-button topics • Pare down your to-do list

  29. Stress Management Strategy 2: Alter the situation • Express your feelings instead of bottling them up • Be willing to compromise • Be more assertive • Manage your time better

  30. Stress Management Strategy 3: Adapt to the stressor • Reframe problems • Look at the big picture • Adjust your standards • Focus on the positive

  31. Stress Management Strategy 4: Accept the things you can’t change • Don’t try to control the uncontrollable • Look for the upside • Share your feelings • Learn to forgive

  32. Stress Management Strategy 5: Make time for fun and relaxation • Set aside relaxation time • Connect with others • Do something you enjoy every day • Keep your sense of humor

  33. Stress Management Strategy 6: Adopt a healthy lifestyle • Exercise regularly • Eat a healthy diet • Reduce caffeine and sugar • Avoid alcohol, cigarettes, and drugs • Get enough sleep

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