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

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2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Chapter Three: Managing Stress Managing Stress
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Page 1: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Chapter Three: Chapter Three: Managing StressManaging Stress

Page 2: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Page 3: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 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

Page 4: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 5: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Autonomic nervous systemAutonomic nervous systemThe brakes The gas pedal

Page 6: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Fight or Flight ResponseFight or Flight Response

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

Page 7: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Resolving StressResolving StressAdaptive Stress Response

Chronic Stress Response

Page 8: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 9: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

TheTheStress Stress

ResponseResponse

Page 10: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Physiologic responses to stressPhysiologic responses to stress

Page 11: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Page 12: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Physical Toll of StressPhysical Toll of Stress

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

• Alcoholism• Gastrointestinal

problems• Autoimmune

disorders• Sexual

dysfunctions

Page 13: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 14: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Benefits of StressBenefits of Stress

• Moderate levels - adrenalin– Motivating– Energizing– Productive

- helps memory

Page 15: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Yerkes-Dodson lawYerkes-Dodson law

Page 16: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Chronic levelsChronic levelscortisol Leads to physical degradation over time

Page 17: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 18: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 19: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Student Stressors: AcademicStudent Stressors: Academic

• Test anxiety• Speech anxiety• Math anxiety

Page 20: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Student Stressors: Internal Student Stressors: Internal

• Procrastination

• Perfectionism

• Problems with goal setting and time management

Page 21: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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)

Page 22: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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)

Page 23: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Stress and GenderStress and Gender

Page 24: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

How Americans Cope with StressHow Americans Cope with Stress

Page 25: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Physical Aspects of Stress Physical Aspects of Stress ManagementManagement

• Sleep

• Exercise

• Nutrition

Page 26: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 27: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 28: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 29: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 30: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 31: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

Chapter Three: Chapter Three: Managing StressManaging Stress

Page 32: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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

Page 33: © 2009 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

© 2009 McGraw-Hill Higher Education. All rights reserved.

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.


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