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© 2011 McGraw-Hill Higher Education. All rights reserved.
Chapter Three: Chapter Three: Managing StressManaging Stress
© 2011 McGraw-Hill Higher Education. All rights reserved.
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
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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
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Fight or Flight ResponseFight or Flight Response
• Physiological changes that prepare the body for confrontation or avoidance– Brain– Sympathetic nervous system– Adrenal glands
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Resolving StressResolving StressAdaptive Stress Response
Chronic Stress Response
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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
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Physical Toll of StressPhysical Toll of Stress
• Hypertension• Stroke• Heart disease• Kidney disorders• Depression
• Alcoholism• Gastrointestinal
problems• Autoimmune
disorders• Sexual
dysfunctions
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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
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Benefits of StressBenefits of Stress
• Moderate levels– Motivating– Energizing– Productive
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The Sources of StressThe Sources of Stress
• Stressors– Factors or events, real or imagined, that elicit
a state of stress.• Interpersonal• Academic• Internal• Job• Environmental
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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
– Losing touch with old friends
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Student Stressors: Balancing Work Student Stressors: Balancing Work and Schooland School
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Student Stressors: AcademicStudent Stressors: Academic
• Test anxiety• Speech anxiety• Math anxiety
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Student Stressors: Internal Student Stressors: Internal
• Procrastination
• Perfectionism
• Problems with goal setting and time management
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Other StressorsOther Stressors
• Job stressors– Conflict with coworkers– Unrealistic work loads– Tight deadlines and last minute projects
• Environmental stressors
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How Americans Cope with StressHow Americans Cope with Stress
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Physical Aspects of Stress Physical Aspects of Stress ManagementManagement
• Sleep
• Exercise
• Nutrition
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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
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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
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Psychological Aspects of Stress Psychological Aspects of Stress ManagementManagement
• Relaxation and deep breathing
• Progressive muscle relaxation (PMR)
• Guided imagery and visualization
• Meditation
• Hypnosis
• Biofeedback
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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
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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