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Management of Stress
E. Fagon FNP/Nurse Educator
Apr 10, 2016
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Obect!"es
# $ef!ne t%e term stress.
# $escr!be t%e p%&s!o'og& of t%e stress
response mec%an!sm !n t%e bod&.# (dent!f& some poss!b'e causes of stress.
# State some s!gns ) s&mptoms of stress.
# $escr!be some *a+ pos!t!"e ) *b+ negat!"ea&s !n %!c% peop'e manage stress.
# $!scuss t%e genera' management of stress.
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$ef An emot!ona' react!on to c%ange and
ma& be pos!t!"e or negat!"e. %e factors
%!c% promote t%e stress react!on are ca''edstressors and are e"ents, st!mu'! or s!tuat!ons
%!c% cause an !mba'ance !n t%e stressed
!nd!"!dua'. Pos!t!"e stress !s ca''ed eustress,%!'e negat!"e stress !s ca''ed d!stress.
Stress
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$EF(N((ON Stress !s a p%&s!o'og!ca' and
ps&c%o'og!ca' response to e"ents !n one3s
'!fe t%at upset one3s ba'ance !n some a&.4%en faced !t% a t%reat %!c% t%reatens
one3s e5u!'!br!um, t%e bod&3s defenses !c
(nto %!g% gear !n a rap!d, automat!c processnon as t%e f!g%t or f'!g%t response. E''en
7effe et a' *8nderstand!ng stress s!gns9+
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$EF(N((ON Stress as def!ned b& Se'&e !n
1;6 as t%e non
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t%e def!n!t!on of stress. rauer, !n 1;>6,
def!ned stress as an unp'easant state of m!nd
broug%t on b& s!tuat!ons %!c% are foundd!ff!cu't to %and'e. ?ompar!ng t%e def!n!t!ons ofSe'&e, a P%&s!o'og!st, and rauer, a Ps&c%o'og!st,
!t becomes e"!dent %o peop'e from d!fferent
bacgrounds "!e stress. 4%ereas Se'&e focused
on t%e p%&s!ca' c%anges, rauer as concerned
more !t% t%e be%a"!oura' aspects of stress.
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O"er"!e of Stress @esponse
Mec%an!sm
oda&3s nes !nc'ude round t%e c'oc co"erage
of natura' and man made d!sasters. Eamp'es
(nc'ude eart%5uaes, f'oods, ars ) terror!st
attacs ust to name a fe. 7ust a fe
m!nutes of atc%!ng t%e nes can mae one3s
stress 'e"e' soar. (f one %as a b!g presentat!on to
mae !n a s%ort t!me !t%out t%e c%ance to prepare
ade5uate'&, !t becomes a stressor.
=
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P%&s!o'og& of Stress @esponse
Mec%an!sm.?annon and Se'&e are noted for t%e!r t%eor!es
on stress. ?annon !n 1;-;,spoe of t%e F!g%t
or F'!g%t @eact!on, %ereas Se'&e, !n 1;6,
proposed t%e Benera' Adaptat!on S&ndrome.
?annon recogn!Ced t%e strong !n"o'"ement
of t%e catec%o'am!nes !n mob!'!C!ng t%e
resources for DF!g%t or F'!g%t3 dur!ng a stress
react!on. Se'&e proposed t%ree stages !n t%e
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Benera' Adaptat!on S&ndrome *BAS+, %!c%compr!sed *1+ a'arm stage %!c% represented
t%e acute p%ase of stress, and corresponded to t%e t&pe of stress descr!bed a'so b&
?annon *2+ @es!stance p%ase $ur!ng t%e
res!stance p%ase, t%e bod& ut!'!Ces t%ea"a!'ab'e resources to nu''!f& or a''e"!ate t%e
stressors !n t%e en"!ronment.
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EA8S(ON $ur!ng t%!s p%ase, t%e man&
adapt!"e mec%an!sms of t%e bod& beg!n to
s%o s!gns of fa!'ure, t%!s ma& be t%e case
!n c%ron!c stress, %en organs fa!'!ng !n t%e!r
effort to adapt cause d!seases.
P%&s!o'og!ca''&, t%e stress response !spract!ca''& un!form regard'ess of t%e t&pe of
stressor !n"o'"ed. o t%e P%&s!o'og!st, stress
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!s recogn!Ced as a cond!t!on of ma'adpat!on
t%at can generate obser"ab'e a'terat!ons !n
bod& t!ssues and c%em!str&. A p%&s!o'og!c
stress response !n"o'"e a great dea' of !nter
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4%en an !nd!"!dua' encounters a t%reat, t%e
%&pot%a'mus sets off an a'arm !n t%e bod&.
%roug% a comb!nat!on of ner"e and %ormona'
s!gna's, t%e s&stem prompts t%e adrena'
g'ands to re'ease a surge of %ormones
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?ort!so', t%e pr!mar& stress %ormone, !ncreases
sugar !n t%e b'oodstream, en%ances t%e
bra!n3s use of g'ucose and !ncreases t%e
a"a!'ab!'!t& of substances t%at repa!r t!ssues.
?ort!so' a'so curbs funct!ons t%at ou'd be
none essent!a' or detr!menta' !n a DF!g%t
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?A8SES OF S@ESS
%e potent!a' causes of stress are numerous
and %!g%'& !nd!"!dua'. 4%at a person cons!ders
stressfu' depends on man& factors, !nc'ud!ng
ones persona'!t&, genera' out'oo on '!fe,
prob'em so'"!ng ab!'!t!es, and soc!a' support
s&stem. Somet%!ng t%at !s stressfu' to one
Person ma& not faCe someone e'se, or t%e&Ma& e"en eno& !t. For eamp'e, &our
morn!ng
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commute ma& mae &ou an!ous and tense
because &ou orr& t%at traff!c !'' mae &ou
'ate. Ot%ers, %oe"er, ma& f!nd t%e tr!p re'a!ngbecause t%e& a''o t%emse'"es more t%an
enoug% t!me and eno& '!sten!ng to mus!c %!'e
t%e& dr!"e. %e pressures and demands t%at causestress are non as stressors. Peop'e usua''&
t%!n of stressors as be!ng negat!"e, suc% as an
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e%aust!ng or sc%edu'e or a roc& re'at!on
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1>1>
Spec!f!c ?auses of Stress
MA7O@ G(FE ?ANBES Maor '!fe c%anges
are stressors. 4%et%er !t be a d!"orce, a c%!'d
'ea"!ng %ome, a p'anned pregnanc&, a mo"e
to a ne ton/%ome, a career c%ange,
graduat!on from co''ege, or a d!agnos!s of
cancer or ot%er maor %ea't% prob'ems area'' stressors. %e faster or more dramat!c
t%e c%ange, t%e greater t%e stra!n.
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1;1;
$A(GH ASSGES ) $EMAN$S 4%!'e maor '!fe
c%anges suc% as deat% and d!"orce are
%!g%'& stressfu', t%e& are a'so re'at!"e'& rare.
oe"er, one ma& batt'e traff!c, argue !t%
fam!'& members and orr& about ones
f!nances on a da!'& bas!s. Iecause t%esesma'' upsets occur so regu'ar'&, t%e& end up
affect!ng one t%e most.
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$A(GH ?A8SES OF S@ESS (N?G8$E
# En"!ronmenta' Stressors
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can a'' send stress 'e"e's s&rocet!ng.
# 4O@J S@ESSO@S
(n career
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SO?(AG S@ESSO@S
Ones soc!a' s!tuat!on can cause stress. For
eamp'e, po"ert&, f!nanc!a' pressures, rac!a'and seua' d!scr!m!nat!on or %arassment,
unemp'o&ment, !so'at!on, and a 'ac of soc!a'
support a'' tae a to'' on t%e 5ua'!t& of '!fe.
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2-2-
(NE@NAG ?A8SES of S@ESS
Not a'' stress !s caused b& eterna' pressures
and demands. Ones stress can a'so be se'f
generated. (nterna' causes of stress !nc'ude
# 8ncerta!nt& and orr!es
# Pess!m!st!c att!tude
# Se'f cr!t!c!sm
# 8nrea'!st!c epectat!ons or be'!efs
# Perfect!on!sm
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(NE@NAG ?A8SES of S@ESS
cont,d.
# Go se'f esteem
# Ecess!"e or epressed anger
# Gac of assert!"eness.
@(SJ FA?O@S FO@ S@ESS%e presence of a stressor doesn3t automat!ca''&
resu't !n d!sab'!ng stress s&mptoms. %e degree
to %!c% an& stressfu' s!tuat!on or e"ent !mpactsones da!'& funct!on!ng depends part'& on t%e
nature of t%e stressor !tse'f and part'& on
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Ku'nerab!'!t& to Stress
ones on persona' and eterna' resources.
S@ESS o "u'nerab'e are &ouL
# Nature of stressor Stressors t%at !n"o'"e centra' aspects of ones '!fe *marr!age, ob+
c%ron!c !ssues *p%&s!ca' %and!cap, '!"!ng
from pa&c%ec to pa&c%ec+ are more '!e'&to cause se"ere d!stress.
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# A ?@(S(S EPE@(EN?E Sudden, !ntense
cr!s!s s!tuat!on *be!ng raped, robbed at gun<
po!nt, or attaced b& a dog+ areunderstandab'& o"er%e'm!ng. 4!t%out
!mmed!ate !nter"ent!on and treatment,
deb!'!tat!ng stress s&mptoms !'' becomecommon.
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# M8G(PGE S@ESSO@S O@ G(FE ?ANBES
Stressors are cumu'at!"e, so t%e more '!fe
c%anges or t%e more %ass'es one%as to
dea'!t% at an& one t!me, t%e more !ntense t%e
s&mptoms of stress .
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2>2>
# E PE@?EP(ON OF E S@ESSO@
%e same stressor can %a"e d!fferent effects
on d!fferent peop'e. For eamp'e, pub'!c
spea!ng stresses out man& peop'e, %!'e
ot%ers t%r!"e on !t. Add!t!ona''&, !f one !s ab'e
to see some benef!t to t%e s!tuat!on as !t ere
'!g%t at t%e end of t%e tunne', or a %ard 'esson
'earned
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# ONES JNO4GE$BE AN$ P@EPA@A(ON
%e more one nos about a stressfu'
s!tuat!on, !nc'ud!ng %o 'ong !t !'' 'ast and
%at to epect, t%e better one !s ab'e to face
!t. For eamp'e, !f one goes !nto surger& !t%
a rea'!st!c p!cture of %at to epect post
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# ONE3S S@ESS OGE@AN?E
Some peop'e ro'' !t% t%e punc%es, %!'e
ot%ers crumb'e at t%e s'!g%test obstac'e or frustrat!on. %e more conf!dence one %as !n
one3s se'f and one3s ab!'!t& to perse"ere, t%e
better ab'e one !'' be to tae t%!ngs !nstr!des.
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# ONES S8PPO@ NE4O@J
A netor strong of support!"e fr!ends and
fam!'& members !s an enormous bufferaga!nst '!fe3s stressors. Iut t%e more 'one'&
or !so'ated one !s, t%e %!g%er one3s r!s of
stress.
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S(BNS ) SHMPOMS OF S@ESS
o get a %and'e on stress, one f!rst needs to
recogn!Ce !t !n one3s se'f. Stress affects t%e
m!nd, bod&, and be%a"!our !n man& a&s<a'' d!rect'& t!ed to t%e p%&s!o'og!ca'
c%anges of t%e DF!g%t
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Some peop'e pr!mar!'& eper!ence p%&s!ca'
s&mptoms, suc% and s!n outbreas. (n
ot%ers, t%e stress pattern centers aroundemot!ona' s&mptoms suc% as cr&!ng, or
%&persens!t!"!t&. For st!'' ot%ers, c%anges !n
t%e a& t%e& t%!n or be%a"e predom!nates.as 'o bac pa!n, or stomac% prob'ems,
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Spec!f!c S&mptoms of Stress
?OBN((KE SHMPOMS
#memor& prob'ems
#!ndec!s!"eness
#!nab!'!t& to concentrate#troub'e t%!n!ng c'ear'&
#poor udgment
#see!ng on'& negat!"e t%!ngs
#an!ous or rac!ng t%oug%ts
#constant orr&!ng
#'oss of obect!"!t& ) fearfu' ant!c!pat!on
-
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P%&s!ca' S&mptoms
# %eadac%es or bacac%es
# musc'e tens!on and st!ffness
# d!arr%oea or const!pat!on
# nausea, d!CC!ness# !nsomn!a
# c%est pa!ns, rap!d %eartbeat
# e!g%t ga!n or 'oss# s!n breaouts *%!"es ecCema+
# 'oss of se dr!"e, and fre5uent co'ds
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Emot!ona' S&mptoms
# mood!ness
# ag!tat!on
# rest'essness
# s%ort temper # !rr!tab!'!t&, !mpat!ence
# !nab!'!t& to re'a
# fee'!ng tense and on edge
# fee'!ng o"er%e'med
# sense of 'one'!ness and !so'at!on
# depress!on or genera' un%app!ness
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Ie%a"!oura' S&mptoms
# eat!ng more or 'ess
# s'eep!ng too muc% or too '!tt'e
# !so'at!ng ones se'f from ot%ers
# procrast!nat!on, neg'ect!ng respons!b!'!t!es# us!ng a'co%o', c!garettes or drugs to re'a
# ner"ous %ab!ts *e.g. na!' b!t!ng, pac!ng+
# teet% gr!nd!ng or a c'enc%!ng
# o"erdo!ng act!"!t!es *e.g. eerc!s!ng or s%opp!ng+
# o"erreact!ng to unepected prob'ems
# p!c!ng f!g%ts !t% ot%ers
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->->
op en Stressfu' G!fe E"ents
1. Spouse3s deat%
2. $!"orce
-. Marr!age Separat!on
. 7a!' erm:. $eat% of a c'ose re'at!"e
6. (nur& or !''ness
=. Marr!age
>. F!red from ob
;. Marr!age reconc!'!at!on
10. @et!rement
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Effects of Se"ere Stress and
rauma
Se"ere stress can resu't from sudden,
catastrop%!c e"ents or traumat!c eper!ences
suc% as a natura' d!saster, seua' assau't,
'!fe t%reaten!ng acc!dent, or part!c!pat!on !n
combat. After t%e !n!t!a' s%oc and emot!ona'
fa''out, man& trauma "!ct!ms gradua''& beg!n
to reco"er from !ts effect. Iut for some peop'e,
t%e stress s&mptoms don3t go aa&, t%e
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bod& doesn3t rega!n !ts e5u!'!br!um, and '!fe
doesn3t return to norma'. %!s se"ere and
pers!st!ng react!on !s non as post traumat!c
stress d!sorder *PS$+. ?ommon s&mptoms of
PS$ !nc'ude
# F'as%bacs, !ntrus!"e t%oug%ts, or n!g%tmares
# A"o!dance of p'aces and t%!ngs# &per"!g!'ance for s!gns of danger
# ?%ron!c !rr!tab!'!t& band tens!on, and depress!on
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?ommon ?op!ng @esponses
POS((KE ?OP(NB @ESPONSES
# G!sten!ng to mus!c
# P'a&!ng !t% a pet
# Gaug%!ng or cr&!ng# Bo!ng out !t% a fr!end *s%opp!ng, mo"!e d!n!ng+
# Pra&!ng or go!ng to c%urc%
# Eerc!s!ng or gett!ng outdoors to eno& nature
# $!scuss!ng s!tuat!on !t% a spouse or c'ose fr!end
# Barden!ng or ma!ng %ome repa!rs
# Pract!c!ng deep breat%!ng, med!tat!on or musc'e re'aat.
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Negat!"e ?op!ng @esponses
# ?r!t!c!C!ng &ourse'f *negat!"e se'f ta'+
# $r!"!ng fast !n a car
# ?%e!ng ones f!ngerna!'s
# Iecom!ng aggress!"e or "!o'ent# Eat!ng too muc% or too '!tt'e or dr!n!ng coffee
# Smo!ng or c%e!ng tobacco
# $r!n!ng a'co%o'
# &e''!ng at &our spouse, c%!'dren or fr!ends
# a!ng a recreat!ona' drug to ca'm se'f
# A"o!d!ng soc!a' contact
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@eferences
Sega' @. ,Sm!t% M. *201+ o to @educe, Pre"ent and
?ope !t% Stress.
%ttp//.ebmd.com/ba'ance/stress
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