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Stress Management

What is Stress?. Mental and physical response to changeStressor? any physical, social, or psychological event or condition that causes the body to adjust to a specific situationAdjustment is our attempt to cope with a given situationAdjustment may cause strainStrain is the wear and tear our bodi

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Stress Management

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    1. Stress Management Chapter 3

    2. What is Stress? Mental and physical response to change Stressor? any physical, social, or psychological event or condition that causes the body to adjust to a specific situation Adjustment is our attempt to cope with a given situation Adjustment may cause strain Strain is the wear and tear our bodies and minds sustain during the process of adjusting to or resisting a stressor

    3. What is Stress? 2 major types of stress: Eustress is stress that presents the opportunity for growth and satisfaction Distress is negative stress that can result in debilitative strain

    4. General Adaptation Syndrome Three phase pattern of physiological response to stress Alarm phase Occurs when homeostasis is disrupted and the body prepares for “fight or flight” Homeostasis? a balanced physical state in which all the body’s systems function smoothly A stressor is interpreted by the cerebral cortex and triggers the autonomic nervous system ANS? the portion of the central nervous system that regulates bodily functions that a person does not normally consciously control

    5. General Adaptation Syndrome ANS has 2 branches: sympathetic and parasympathetic The sympathetic branch energizes the body for fight or flight by signaling the release of several stress hormones The parasympathetic branch slows the body down after stress reaction The hypothalamus determines the overall reaction to stressors Controls sympathetic NS and directs stress response

    6. General Adaptation Syndrome Epinephrine secreted by adrenal glands Strengthens heart beat Dilates bronchioles Increases oxygen intake Stimulates release of glucose (sugar) Dilates pupils to improve vision ACTH (adrenocorticotrophic hormone) Releases cortisol, making nutrients readily available Endorphins released to relieve any physical pain

    7. General Adaptation Syndrome Resistance phase Begins almost immediately after beginning of alarm phase Body adjusts in order to return to homeostasis Parasympathetic nervous system helps keep energy levels under control

    8. General Adaptation Syndrome Exhaustion phase Occurs after continuous alarm and resistance reactions Physical and emotional energy to battle stress have been depleted Adaptation energy stores have been depleted Superficial stores are readily accessible and used for everyday stressors Can be replenished Deep stores are accessed following use of superficial stores

    12. General Adaptation Syndrome After prolonged periods of stress the body begins to wear down Excessive amounts of cortisol lowers immunity The goal of stress management is to replenish superficial adaptation energy stores through rest, relaxation, exercise, good nutrition and supportive relationships

    13. Stress and Your Health Chronic stress can leave the body open to illness and disease Headaches Asthma High blood pressure Ulcers Back pain

    14. Stress and Your Health Too much stress can contribute to cardiovascular disease: Arteriosclerosis Hardening of the arteries Alterations in heart rhythms Increased blood pressure

    15. Stress and Your Health Psychoneuroimmunology analyzes the relationship between stress and immune system function Periods of prolonged stress elevate levels of adrenal hormone which destroy or reduce the ability of white blood cells (T cells) Research indicates a link between stress and illness

    16. Stress and Your Health Stress may be one of the single greatest contributors to mental disability and emotional dysfunction Predicts depression and/or anxiety Increased chance of drug use as a coping mechanism High risk for mental illness, suicide, and coronary heart disease

    17. Sources of Stress Change Petty annoyances, irritations, frustrations Pressure to work faster to meet demands or higher standards Disparity between goals and actual behaviors Decisions between two competing motives Overload Discrimination, harassment, unemployment, poverty

    18. Sources of Stress Environmental stressors Include natural disasters, weather; noise or air pollution are background distressors Cognitive stress system helps us recognize stressors, evaluate them based on past experiences, and make decisions on how to cope

    19. Sources of Stress Personality Types Type A and Type B Type A characterized by hard-driving, competitive, anxious, time-driven, impatient, quick-tempered and perfectionistic Type B characterized by relaxed, noncompetitive personality Link between Type A characteristics and heart attacks, hypertension Unclear whether it is the mental/emotional or the social aspect of the type

    20. Sources of Stress Psychological hardiness Characterized by Control? ability to accept responsibility and make changes to behavior Commitment? good self-esteem and understand their purpose in life Challenge? see changes as stimulating opportunities for personal growth

    21. Stress Management Recognize and change behaviors before damage is done (disease prevention) The most effective way to avoid problems is to learn stress management skills Assess your stressors Change your responses Learn to cope Downshift

    22. Stress Management Downshifting: Determine your ultimate goal Make short and long-term plans Complete a financial inventory Plan for health care costs Select the right career Consider options for saving money Clear out/clean out

    23. Stress Management Controlling Your Temper Know your anger style Learn to deescalate Learn to express feelings comfortably and constructively Plan ahead Develop a support system Learn problem-solving techniques Get over it!

    24. Stress Management Make an effort to adjust your thinking Worry constructively Look at life as being fluid Consider alternatives Moderate your expectation Weed out trivia Don’t rush into action

    25. Stress Management Exercise Reduces stress by raising endorphin levels Increases energy, reduces hostility, improves mental alertness Any type of exercise is worth the time! Relaxation Try it, you’ll like it It can be done anytime, anywhere Eating Right Eating a balanced, healthful diet provides the energy needed to get through problems

    26. Stress Management Manage Your Time Take on only one thing at a time Clean off your desk Find a clean, comfortable place to work Never handle papers more than once Prioritize your tasks Don’t be afraid to say no

    27. Stress Management Avoid interruptions Reward yourself for being efficient Become aware of your own time patterns Use time to your advantage Break overwhelming tasks into small pieces Remember that time is precious

    28. Small Group Activity Stress each group member adds a stressor to a fictitious story the stressor had to have occurred within the last week Come up with a story about a fictitious person and include each of the different stressors to that person’s day Share the story with the class Come up with ways of coping with each of the stressors in your story Share the coping skills with class

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