• Stressors are events that trigger reactions

• Stress response is the physiological and emotional response to stressors

• Nervous and endocrine systems produce physical reactions to stressors

Autonomic nervous systemAutonomic nervous system– parasympathetic (relaxed state)

– sympathetic (fight-or-flight reaction)

Endocrine systemEndocrine system– releases hormones: cortisol,

epinephrine, norepinephrine

StressStressand and

DiseaseDisease

•Long-term stress linked toLong-term stress linked to– increase in cardiovascular disease – impairment of immune system–digestive problems– tension headaches– insomnia and fatigue– injuries–depression and other

psychological problems

•Long-term stress linked toLong-term stress linked to– increase in cardiovascular disease – impairment of immune system–digestive problems– tension headaches– insomnia and fatigue– injuries–depression and other

psychological problems

……explains why our bodies explains why our bodies change when we are change when we are “stressed”“stressed”……indicates the need for indicates the need for physical activity to relieve physical activity to relieve stressstress

……explains why our bodies explains why our bodies change when we are change when we are “stressed”“stressed”……indicates the need for indicates the need for physical activity to relieve physical activity to relieve stressstress

When they needed food for the family, the task was not easy.

They had to stalk, hunt, and be wary!

Stress Stress byproducts can byproducts can cause disease...cause disease...• But it is not socially acceptable to

beat the stressor, or to run screaming away from it.

• Stress, today, is internalized.• But the byproducts don’t go away,

unless they are “burned.”• That is why daily physical workouts

can make you “feel better.”

• Two categories of stressTwo categories of stress

–eustresseustress

–distressdistress

• Two categories of stressTwo categories of stress

–eustresseustress

–distressdistress

• Predictable stagesPredictable stages

–alarmalarm

–resistanceresistance

–exhaustionexhaustion

• Predictable stagesPredictable stages

–alarmalarm

–resistanceresistance

–exhaustionexhaustion

•Major life changes Major life changes •Daily hasslesDaily hassles•College stressorsCollege stressors• Job-related Job-related

stressorsstressors• Interpersonal and Interpersonal and

social interactionssocial interactions

Tools for Tools for Managing Managing

StressStress• Regular

exercise

• Good nutrition

• Social support

• Time-management

• Clear communication

• Relaxation Techniques

Time-Management Strategies

• Set priorities and realistic goals

• Budget enough time

• Create short-term goals

• Visualize achievement

• Do least favorite tasks first

• Consolidate tasks and delegate responsibility

• Learn to say no

• Give yourself a break

• Just do it

Modify expectationsMonitor self-talkLive in the presentBe flexibleLaugh!

Relaxation Techniques

• Trigger the relaxation Trigger the relaxation response throughresponse through

–progressive relaxationprogressive relaxation

–visualizationvisualization

–deep breathingdeep breathing

10:30 10:30 Start 3 mile walkersStart 3 mile walkers11:0011:00 Start 1.5 mile run & Start 1.5 mile run & swimmersswimmers11:3011:30 Relaxation lab in Relaxation lab in Room Room 200 (come only if you 200 (come only if you

need to relax)need to relax)