Stress & Anxiety Basics Be Aware of Your Reactions !

Stress & Anxiety Basics

Be Aware of Your Reactions !

Untie the Knots:Stress & Test Anxiety

Management

Charles R. Morrison, Ph.D.

Licensed Psychologist

Professor

© 2007 Peper

Stress• The “LOAD” on a system• A state of anxiety produced when events and

responsibilities exceed one’s coping abilities (R. Lazarus)

• The inability to cope with a perceived, real or imagined threat to one’s mental physical, emotional, and spiritual well-being which results in a series of physiological responses and adaptations (B. Seaward)

• The non-specific response of the body to any demand placed upon it to adapt

© 2007 Peper

The metaphor of safety: A basic principle of our nervous system

EnvironmentOutside the bodyInsidte the body

Nervous Systemneuroception

Safety Danger Life threat

Spontaneously engages otherseye contact, facial expression, prosodysupports visceral homeostasis

Defense strategiesDeath feigning, shutdown(immobilization

Defensive strategiesFight/flight behaviors (mobilization)

Fight Appease

Freeze Flight

EnvironmentOutside the bodyInside the body

From: Stephen W. Porges, 2007 sporges@utc.edu

Sympathetic

• “ Fight or flight” response• Release adrenaline and

noradrenaline • Increases heart rate and blood

pressure• Increases blood flow to skeletal

muscles• Inhibits digestive functions

CENTRAL NERVOUS SYSTEMBrain

Spinalcord

SYMPATHETIC

Dilates pupil

Stimulates salivation

Relaxes bronchi

Accelerates heartbeat

Inhibits activity

Stimulates glucose

Secretion of adrenaline,nonadrenaline

Relaxes bladder

Stimulates ejaculationin male

Sympatheticganglia

Salivaryglands

Lungs

Heart

Stomach

Pancreas

Liver

Adrenalgland

Kidney

Parasympathetic

• “ Rest and digest ” system

• Calms body to conserve and maintain energy

• Lowers heartbeat, breathing rate, blood pressure

CENTRAL NERVOUS SYSTEMBrain

PARASYMPATHETIC

Spinalcord

Stimulates salivation

Constricts bronchi

Slows heartbeat

Stimulates activity

Contracts bladder

Stimulates erectionof sex organs

Stimulates gallbladder

Gallbladder

Contracts pupil

How do you know that you are stressed or anxious?

How do you know that a friend or family member is stressed or anxious?

© 2007 Peper

Changes, Purposes, and Long-term Consequences of StressPhysiological Change Purpose Consequence

Higher BP, HR, and respiration rate

Provide more oxygenated blood to muscles

Hypertension, heart disease, stroke, kidney disease

Peripheral blood vessels constrict

Prevent bleeding if injured Cold, clammy feeling, possible skin problems

Pupils dilate See better in dark ?

Blood supply to digestive system & other organs reduced

Conserve blood for use elsewhere

Digestive upset, Diarrhea, constipation

Kidney function reduced Conserve fluid to maintain blood volume if injured

Kidney damage, hypertension

Endorphins produced in brain

Block pain if injured High risk behaviors may be addictive in some people

Immune response suppressed

Immune response after an injury interferes with ability to continue to resist

Lowered resistance to colds, cancer.

© 2007 Peper

Travell, J.G. and Simons, D. G. (1983). Myofacial Pain and Dysfunction The Trigger Point Manual. Baltimore: Williams & Wilkins

How to stay stressed? Follow these clinically proven methods:

• NEVER EXERCISE • EAT ANYTHING YOU WANT • MALES AND FEMALES ALIKE - BE MACHO • TAKE PLENTY OF STIMULANTS• AVOID "WOO-WOO" PRACTICES • GET RID OF YOUR SOCIAL SUPPORT• WORRY ABOUT THINGS YOU CAN'T CONTROL• BECOME NOT ONLY A PERFECTIONIST BUT ...

SET IMPOSSIBLY HIGH STANDARDS...

How do you know that you are stressed or anxious?

How do you know that a friend or family member is stressed or anxious?

© 2007 Peper

Manage Irritability1. Active mood management: Relaxation, stress management,

engage in cognitive activity, exercise2. Seeking pleasure activity and distractions: Engage in pleasant

activities such as humor or a hobby3. Withdrawal-avoidance: Be alone, avoid person or thing

causing bad mood4. Social support, ventilation and gratification: Call or talk to

someone, engage in emotional activity, smoke, eat5. Passive mood management: Watch TV, drink coffee, eat, rest6. Direct tension reduction: Take drugs, drink alcohol, have sex

From: Thayer, R.E. (1996). The Origin of Everyday Moods. New York: Oxford University Press.

Stress Formula

Stressors

Perceived threat or demand

Evaluation of coping ability

Stress

+

+

=

Thus, the amount of stress I feel is determine by three things:

       The number, intensity, and length of stressors I experience.

       My evaluation of the degree of threat or demand posed by the stressor.

My evaluation of my coping ability to deal with the stressor.

It’s The BIG Test !!

• Your mind just went blank• You’re sweating• Your stomach is getting upset• Your leg won’t stop moving• You can hear every noise in the room• But, you really studied for this test!• …..There is help for this……………

What to do???

What do you or people you know do to relieve stress?

What do you or people you know do to lower anxiety for tests?