© 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

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Chapter Three: Chapter Three: Managing StressManaging Stress

What Is Stress?What Is Stress?

• Stress– Physiological and psychological state of disruption

• Stressor– Factors or events, real or imagined, that elicit a

state of stress

• Eustress– Stress that enhances quality of life

• Distress– Stress that diminishes quality of life

Stress ResponseStress Response

• Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating

• Learned and conditioned habits adopted early in life

• Basic human survival mechanism

Autonomic nervous systemAutonomic nervous systemThe brakes The gas pedal

Fight or Flight ResponseFight or Flight Response

• Physiological changes that prepare the body for confrontation or avoidance– Brain– Sympathetic nervous system– Adrenal glands

Resolving StressResolving StressAdaptive Stress Response

Chronic Stress Response

General Adaptation Syndrome: General Adaptation Syndrome: Three Stages of StressThree Stages of Stress

• Alarm—the fight or flight response

• Resistance—the body attempts to reestablish equilibrium

• Exhaustion—the physical and psychological resources used to deal with stress are depleted

TheTheStress Stress

ResponseResponse

Physiologic responses to stressPhysiologic responses to stress

Physical Toll of StressPhysical Toll of Stress

• Hypertension• Stroke• Heart disease• Kidney disorders• Depression

• Alcoholism• Gastrointestinal

problems• Autoimmune

disorders• Sexual

dysfunctions

Effects of StressEffects of Stress

• Stress and immunity– Chronic stress may cause the immune system

to be under- or overactive

• Stress and cardiovascular disease– Type A personality: Competitive, ambitious

impatient• Associated with heart attacks

– Type B personality: Relaxed, patient

Benefits of StressBenefits of Stress

• Moderate levels - adrenalin– Motivating– Energizing– Productive

- helps memory

Yerkes-Dodson lawYerkes-Dodson law

Chronic levelsChronic levelscortisol Leads to physical degradation over time

Student Stressors: InterpersonalStudent Stressors: Interpersonal

• Homesickness– One of the most

common problems facing college students

– Often doesn’t hit until a few weeks or a month after the big move

• Relationship problems– Very common stressor– Difficulty maintaining

long-distance relationships

– Loosing touch with old friends

Student Stressors: Balancing Work Student Stressors: Balancing Work and Schooland School

Student Stressors: AcademicStudent Stressors: Academic

• Test anxiety• Speech anxiety• Math anxiety

Student Stressors: Internal Student Stressors: Internal

• Procrastination

• Perfectionism

• Problems with goal setting and time management

The cure!The cure!Procrastination - lifestyle change. Study buddy. Analyze why things are put off.

Perfectionism- “anything worth doing is worth doing badly”

Time management - set a reasonable due date. Get a buddy to provide accountability. (Editor role)

Other StressorsOther Stressors

• Job stressors– Conflict with coworkers– Unrealistic work loads– Tight deadlines and last minute projects– unemployment

• Technological stressors (any microsoft product)

• Environmental stressors (pollution, noise)

Stress and GenderStress and Gender

How Americans Cope with StressHow Americans Cope with Stress

Physical Aspects of Stress Physical Aspects of Stress ManagementManagement

• Sleep

• Exercise

• Nutrition

Social Aspects of Stress Social Aspects of Stress ManagementManagement

• Make time to have fun and play

• Laughter is effective

• Human contact through social connections

• Pets can reduce stress

Environmental Aspects of Stress Environmental Aspects of Stress ManagementManagement

• Reduce noise levels• Amount/type of light• Meaningful and challenging experiences• Aesthetic quality of inhabited space

– Color– Plants– Photos– Smell

Psychological Aspects of Stress Psychological Aspects of Stress ManagementManagement

• Relaxation and deep breathing

• Progressive muscle relaxation (PMR)

• Guided imagery and visualization

• Meditation

• Yoga

• Hypnosis

• Biofeedback

Cognitive Aspects of Stress Cognitive Aspects of Stress ManagementManagement

• Time management– Assess your habits – Use a planner – Set goals and prioritize

• Stress inoculation

• Cognitive self-talk

• Conquering procrastination

• Combating perfectionism

A Realistic Perspective on Stress A Realistic Perspective on Stress and Lifeand Life

• Anticipate problems– Be a problem solver

• Search for solutions• Take control of your

own future• Be aware of self-

fulfilling prophecies• Visualize success

• Accept the unchangeable

• Live each day well• Act on your capacity

for growth• Allow for renewal• Accept mistakes• Keep life simple

Chapter Three: Chapter Three: Managing StressManaging Stress

Discussion groupsDiscussion groupsGroup 1 Group 2 Group 3 Group 4 Group 5

Discussion topicsDiscussion topics

1) Figure 2-2 on page 44 in your text shows a chart of depression reported by age. The highest points occur between 18-25 and 35-49 . These points correlate with established "crisis" periods in life history. Explore the connection between lack of happiness and depression. What strategies can be employed to reduce the depression encountered during these times.

2) Most people are familiar with drug addictions, food addictions and sex addictions. A new addiction is "internet addiction". What are some of the symptoms of IA. What detriments can such an addiction lead to? What are some of the strategies people can adopt to relieve IA.

3) Short term stress induces adrenalin , long term stress induced cortisol. Which of these stress hormones is beneficial and which one is detrimental? What types of management strategies can be used to decrease long term effects of these signals.

4) Environmental stressors such as color, light, smell and temperature can increase peoples stress level. Can you think of environments that have been adjusted to relieve or produce stress? What about places that are associated with high levels of stress (like Police stations, hospitals, classrooms), should these places be engineered to relieve stress.

© 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

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