Stress Stress Management, Relaxation, & Time Management
Stress Sources • Stress: the body’s response to a demand, intended to maintain equilibrium Two types of stressors Eustress Distress Positive stress Negative stress
Ten Common Stressors in the lives of students. Troubling thoughts about the future Not getting enough sleep WASTING TIME Inconsiderate Smokers Physical Appearance Too many things to do Misplacing or losing things Not enough time to do the things you need to do Concerns about meeting high standards Being lonely
Physiology of Stress Sympathetic nervous system (SNS) Fight, flight, or fright response Changes HR, BP, breathing rate, etc. Parasympathetic nervous system (PNS) System that recovers the body to a natural state after a stressor Acts as a kind of reversal system to the SNS
General Adaptation Syndrome • Developed by Hans Seyle • Alarm – reactions to combat stress, usually physiological • Resistance – adapt to the stress, either overcome it or let it have negative effects. • Exhaustion – when the body cannot maintain homeostasis, resistance falls and systems can fail
Personality and Stress • Type A • Time urgency, competitive, higher anger and hostility levels • Type D • Continually distressed individual, negative emotion, social inhibition Locus of Control: The extent to which you believe the outcomes of events are under our control (internal Locus) or outside our personal control (external Locus).
Physical Activity and Stress • Regular Activity and a healthy diet can help you adapt to stressful situations. • Relief in sight! • Help improve mental health • Reduce anxiety • Reduce depression • Changing behaviors
Guidelines to Good Sleep • Be aware of Medicine • Avoid Tobacco use • Avoid Excess Alcohol • Exercise too late • Sleep in a cool room • Avoid hard to digest foods • Avoid large meals • Avoid too much liquid • Avoid naps • Use a routine • Don’t just lay in bed. Stress & Sleep Although number of hours varies, the average person needs 7 to 8 hours per night.
Time Management • Lack of time is cited by both the general public and experts as a source of stress and a reason for failing to implement healthy lifestyle changes. • Managing time effectively has become even more of a challenge for students in recent years, with school, sports, and more students working full or part time jobs.
A • A tasks are those that must be done, and soon. • B • B tasks are those that should be done soon. Can be put off. • C • C tasks are those that could be done. Can wait. The ABC System Set Goals Prioritize Write it down Include Fun activities Avoid Procrastination