Stress Stress ManagementManagement

Objectives:Objectives:• Define Stress• Explain the three phases of the general

adaptation syndrome, and describe what happens physiologically.

• Examine the health risks that may occur with chronic stress.

• Discuss psychosocial, environmental and self-imposed sources of stress.

• Examine special stressors that affect college students and strategies for reducing risk.

• Explore techniques for coping with unavoidable stress.

What is stress?What is stress?

Stress is a condition or feeling experienced when a person perceives that “demands

exceed the personal and social resources the individual is able to mobilize”

a state of mental or emotional strain or suspense

any experience that taxes an individual's energy or well-being Physical, mental, or emotional

Stress-Stress- is the body is the body’’s and minds and mind’’s reaction to s reaction to everyday demands or threats. everyday demands or threats.

Kinds of Stress:Kinds of Stress: Distress-Distress- (or negative stress) on the one (or negative stress) on the one

hand, can result when there is too much hand, can result when there is too much pressure or trauma and you donpressure or trauma and you don’’t know t know how to cope with it.how to cope with it.

What are some examples?What are some examples?

Eustress-Eustress- (or positive stress) on the other (or positive stress) on the other hand, can help you achieve your goals.hand, can help you achieve your goals.

What are some examples?What are some examples?

Causes of StressCauses of Stress

Minor frustrations like traffic jams or arguments. Minor frustrations like traffic jams or arguments. ArgumentsArguments Relationships Relationships A major illness or injury to yourself or a family member.A major illness or injury to yourself or a family member. DeathDeath Losing a job Losing a job Physical health (lifestyle)Physical health (lifestyle) Smoking/DrugsSmoking/Drugs Emotional ConcernsEmotional Concerns

Unexpressed or uncontrolled anger, depression, grief, guilt, Unexpressed or uncontrolled anger, depression, grief, guilt, or low self-esteemor low self-esteem

EnvironmentEnvironment Socioeconomic situationSocioeconomic situation Life transitions (puberty, college, entering workforce, etc.)Life transitions (puberty, college, entering workforce, etc.)

"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances."

—Thomas Jefferson

Kinds of Stressors: Kinds of Stressors:

Biological Stressors-Biological Stressors- such as those that come from such as those that come from biochemical imbalances, mental or physical illness, biochemical imbalances, mental or physical illness, disabilities, or injury.disabilities, or injury.

Environmental Stressors-Environmental Stressors- such as poverty, population, such as poverty, population, crowding, noise, or natural disasters.crowding, noise, or natural disasters.

Cognitive or Thinking Stressors-Cognitive or Thinking Stressors- the way you perceive a the way you perceive a situation or what you expect from it.situation or what you expect from it.

Personal Behavior Stressors-Personal Behavior Stressors- those negative reactions in those negative reactions in the body and mind caused by using tobacco, alcohol, or the body and mind caused by using tobacco, alcohol, or other drugs, or not exercising.other drugs, or not exercising.

Life Situations-Life Situations- having a relative or pet die, parents who having a relative or pet die, parents who separate or divorce, or trouble in relationships with peers.separate or divorce, or trouble in relationships with peers.

StressorsStressors

The BodyThe Body’’s Stress s Stress Response:Response:

When you perceive a situation or event to When you perceive a situation or event to be a threat, your body begins a stress be a threat, your body begins a stress

response. A series of events is put into response. A series of events is put into action as your body prepares itself for action as your body prepares itself for

““DANGERDANGER””..

Two major systems of the body……….Two major systems of the body………. Nervous SystemNervous System Endocrine SystemEndocrine System

are active during the bodyare active during the body’’s response to s response to stressors.stressors.

Alarm-Alarm- is the first stage in the stress is the first stage in the stress response, when the body and mind go on response, when the body and mind go on high alert. high alert.

Resistance-Resistance- is the second stage in the is the second stage in the stress response, when the body tries to stress response, when the body tries to repair its damage from the stressful event repair its damage from the stressful event and return to its normal state. and return to its normal state.

Fatigue-Fatigue- is the third stage of stress is the third stage of stress response, resulting in a tired feeling that response, resulting in a tired feeling that lowers onelowers one’’s level of activity. s level of activity.

The General Adaptation Syndrome: Alarm PhaseThe General Adaptation Syndrome: Alarm Phase

Stress in Your LifeStress in Your Life

Stress and the Brain:Stress and the Brain: Scientists have determined that in some Scientists have determined that in some

people, stress upsets a delicate balance among people, stress upsets a delicate balance among brain chemicals called neurotransmitters.brain chemicals called neurotransmitters.

Stress tolerance-Stress tolerance- is the amount of stress is the amount of stress that you can handle before you reach a that you can handle before you reach a state of too much stress. state of too much stress.

Stress and the Body-Mind Stress and the Body-Mind Connection:Connection:

Stress and High Blood Pressure:Stress and High Blood Pressure: Mental and emotional stress can cause an Mental and emotional stress can cause an

increase in your levels cholesterol. increase in your levels cholesterol.

When these levels are high, high blood pressure- When these levels are high, high blood pressure- a condition that contributes to heart disease and a condition that contributes to heart disease and stroke- can result.stroke- can result.

There is a clear connection between the health of the mind There is a clear connection between the health of the mind and the health of the body. Too much stress can raise blood and the health of the body. Too much stress can raise blood

pressure, weaken the immune system, and cause other health pressure, weaken the immune system, and cause other health risks. It can even lead to premature, or early death.risks. It can even lead to premature, or early death.

Stress and Headache:Stress and Headache:

When stressed, the muscles in the When stressed, the muscles in the head and neck contract.head and neck contract.

When the arteries leading to the brain When the arteries leading to the brain narrow, blood flow to the brain narrow, blood flow to the brain decreases. When the arteries open up decreases. When the arteries open up again, the nerve endings press into again, the nerve endings press into the artery walls, causing severe the artery walls, causing severe throbbing, possibly a loss of balance throbbing, possibly a loss of balance or coordination, and a change in or coordination, and a change in mood.mood.

Stress and Immune Stress and Immune Response:Response:

Prolonged exposure to stress can Prolonged exposure to stress can compromise your immune response. compromise your immune response.

Your body cannot fight disease as Your body cannot fight disease as well as it might if you had not well as it might if you had not undergone so much stress.undergone so much stress.

Signs of StressSigns of StressPhysical Signs:Physical Signs:

HeadachesHeadaches trembling or twitchingtrembling or twitching upset stomachupset stomach MigrainesMigraines SweatingSweating RashRash ConstipationConstipation DiarrheaDiarrhea pounding heartpounding heart muscle aches and tightnessmuscle aches and tightness trouble sleepingtrouble sleeping grinding teethgrinding teeth dry mouthdry mouth nervous twitches or ticsnervous twitches or tics DizzinessDizziness back painback pain ringing in earsringing in ears

Emotional Signs: Emotional Signs:

FrustrationFrustration NervousnessNervousness BoredomBoredom EdginessEdginess Feeling powerlessFeeling powerless Being quick to angerBeing quick to anger ImpatienceImpatience Mood swingsMood swings WorryingWorrying LonelinessLoneliness ConfusionConfusion CryingCrying Low self-esteemLow self-esteem Becoming easily upset without Becoming easily upset without

causecause

Stress And The MindStress And The Mind

Stress may contribute to mental Stress may contribute to mental disability and emotional dysfunctiondisability and emotional dysfunction

These effects may be manifested as:These effects may be manifested as: Lost work productivityLost work productivity Difficulties in relationshipsDifficulties in relationships Abuse of drugs and other substancesAbuse of drugs and other substances Displaced angerDisplaced anger Aggressive behaviorAggressive behavior

Sources Of StressSources Of Stress Psychosocial sources of stress:Psychosocial sources of stress:

ChangeChange HasslesHassles PressurePressure Inconsistent goals and behaviorsInconsistent goals and behaviors ConflictConflict OverloadOverload BurnoutBurnout Other (overcrowding, discrimination, Other (overcrowding, discrimination,

unemployment, poverty)unemployment, poverty)

Environmental StressEnvironmental Stress

Stress that results from events Stress that results from events occurring in the physical environment occurring in the physical environment FloodsFloods HurricanesHurricanes EarthquakesEarthquakes FiresFires Industrial disastersIndustrial disasters

Background distressors – noise, air Background distressors – noise, air and water pollutionand water pollution

Stress And The College Stress And The College StudentStudent

Away from homeAway from home Pressure to make new friendsPressure to make new friends Large classesLarge classes Academic pressuresAcademic pressures National College Health National College Health

Assessments reported that stress Assessments reported that stress was the number one factor affecting was the number one factor affecting individual academic performanceindividual academic performance

Managing Your StressManaging Your Stress

Building Skills to Reduce StressBuilding Skills to Reduce Stress Assessing your stressorsAssessing your stressors Changing your responsesChanging your responses Learning to copeLearning to cope DownshiftingDownshifting

Managing Emotional ResponsesManaging Emotional Responses Learn to laugh and cryLearn to laugh and cry Manage hostility and angerManage hostility and anger

Managing Social Managing Social InteractionsInteractions

Making the Most of Support Groups Making the Most of Support Groups

Important part of stress managementImportant part of stress management Members include: friends, family Members include: friends, family

members, and co-workersmembers, and co-workers If no close support group exists for you, If no close support group exists for you,

there are alternatives: counseling there are alternatives: counseling services, clergy, instructors, mental services, clergy, instructors, mental health clinicshealth clinics

Behavioral Signs:Behavioral Signs: Not eatingNot eating OvereatingOvereating Compulsive talkingCompulsive talking Verbal or physical Verbal or physical

outbursts outbursts FidgetingFidgeting Using alcoholUsing alcohol Caffeine or other drugsCaffeine or other drugs SmokingSmoking GamblingGambling Tapping feetTapping feet Drumming fingersDrumming fingers HurryingHurrying Forgetting oneForgetting one’’s valuess values WithdrawingWithdrawing Reckless and high-risk Reckless and high-risk

behaviors like driving too behaviors like driving too fast.fast.

Mental Signs:Mental Signs: Trouble reading or Trouble reading or

thinking clearlythinking clearly Lack of creativityLack of creativity Constant worryConstant worry Obsessive thoughtsObsessive thoughts Inability to make Inability to make

decisionsdecisions Forgetting Forgetting Losing sense of humor Losing sense of humor

and perspectiveand perspective

Ways to Deal with StressWays to Deal with Stress Alter lifestyleAlter lifestyle MeditationMeditation Physical exercisePhysical exercise Listening to soothing musicListening to soothing music Deep breathingDeep breathing Natural and alternative methodsNatural and alternative methods Personal growth techniquesPersonal growth techniques VisualizationVisualization MassageMassage CommunicationCommunication Eating rightEating right Managing timeManaging time Managing FinancesManaging Finances