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© 2011 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress.

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2011 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Chapter Three: Managing Stress Managing Stress
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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

© 2011 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

© 2011 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

© 2011 McGraw-Hill Higher Education. All rights reserved.

Resolving StressResolving StressAdaptive Stress Response

Chronic Stress Response

© 2011 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

© 2011 McGraw-Hill Higher Education. All rights reserved.

TheTheStress Stress

ResponseResponse

© 2011 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

© 2011 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

© 2011 McGraw-Hill Higher Education. All rights reserved.

Benefits of StressBenefits of Stress

• Moderate levels– Motivating– Energizing– Productive

© 2011 McGraw-Hill Higher Education. All rights reserved.

Yerkes-Dodson lawYerkes-Dodson law

© 2011 McGraw-Hill Higher Education. All rights reserved.

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

© 2011 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

– Losing touch with old friends

© 2011 McGraw-Hill Higher Education. All rights reserved.

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

© 2011 McGraw-Hill Higher Education. All rights reserved.

Student Stressors: AcademicStudent Stressors: Academic

• Test anxiety• Speech anxiety• Math anxiety

© 2011 McGraw-Hill Higher Education. All rights reserved.

Student Stressors: Internal Student Stressors: Internal

• Procrastination

• Perfectionism

• Problems with goal setting and time management

© 2011 McGraw-Hill Higher Education. All rights reserved.

Other StressorsOther Stressors

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

• Environmental stressors

© 2011 McGraw-Hill Higher Education. All rights reserved.

Stress and GenderStress and Gender

© 2011 McGraw-Hill Higher Education. All rights reserved.

How Americans Cope with StressHow Americans Cope with Stress

© 2011 McGraw-Hill Higher Education. All rights reserved.

Physical Aspects of Stress Physical Aspects of Stress ManagementManagement

• Sleep

• Exercise

• Nutrition

© 2011 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

© 2011 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

© 2011 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

• Hypnosis

• Biofeedback

© 2011 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

© 2011 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

© 2011 McGraw-Hill Higher Education. All rights reserved.

Chapter Three: Chapter Three: Managing StressManaging Stress


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