CH. 3 PERSONAL STRESS MANAGEMENT What is Stress? An external force that causes a person to become tense or upset, as the internal state of arousal and.

CH. 3 PERSONAL STRESS CH. 3 PERSONAL STRESS MANAGEMENTMANAGEMENT

What is Stress?What is Stress? An external force that causes a person to An external force that causes a person to

become tense or upset, as the internal become tense or upset, as the internal state of arousal and as the physical state of arousal and as the physical response of the body to various demands.response of the body to various demands.

““REGARDLESS OF ITS SOURCE, THE REGARDLESS OF ITS SOURCE, THE STRESSOR ITSELF IS NOT WHAT CAUSES STRESSOR ITSELF IS NOT WHAT CAUSES STRESS. YOUR REACTION TO THE STRESS. YOUR REACTION TO THE STRESSOR DETERMINES WHETHER STRESS STRESSOR DETERMINES WHETHER STRESS EXISTS AND HOW INTENSE IT IS.”EXISTS AND HOW INTENSE IT IS.”

IS STRESS HAZARDOUS TO IS STRESS HAZARDOUS TO PHYSICAL HEALTH?PHYSICAL HEALTH?

1.1. Fight or Flight Response – p. 56 Fight or Flight Response – p. 56 brain more alert, mouth ulcers or brain more alert, mouth ulcers or cold sores, upset stomach, cold sores, upset stomach, headaches, disrupted sleep, hr headaches, disrupted sleep, hr increases, bp increases, breathing increases, bp increases, breathing quickens, immune system is quickens, immune system is suppressed, muscles tense, suppressed, muscles tense, menstrual disorders, impotence.menstrual disorders, impotence.

Fig. 3-2, p. 58

Brain becomes more alert. • Stress hormones can affect memory and cause neurons to atrophy and die. • Headaches, anxiety, and depression • Disrupted sleep

Digestive system slows down. • Mouth ulcers or cold sores

Breathing quickens. • Increased susceptibility to colds and respiratory infections

Heart rate increases and blood pressure rises. • Persistently elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack. • Weakening of the heart muscle and symptoms that mimic a heart attack

Immune system is depressed. • Increased susceptibility to

infection • Slower healingAdrenal glands produce stress hormones.

• Cortisol and other stress hormones can increase central or abdominal fat.

• Cortisol increases glucose production in the liver, causing renal hypertension.

Digestive system slows down. • Upset stomach

Reproductive system • Menstrual disorders in women • Impotence and premature ejaculation in men

Skin problems such as eczema and psoriasis

= Immediate response to stress = Effects of chronic or prolonged stress = Other possible effects of chronic stress

Muscles tense. • Muscular twitches or nervous tics

2. Stress and the Heart2. Stress and the Heart

Stress may be the most significant Stress may be the most significant inherited risk factor in people who develop inherited risk factor in people who develop heart disease at a young age.heart disease at a young age.

Type “A” – hardworking, aggressive, and Type “A” – hardworking, aggressive, and competitive, never have enough time for competitive, never have enough time for what they want to accomplish.what they want to accomplish.

Type “B” – relaxed, still ambitious, and Type “B” – relaxed, still ambitious, and successfulsuccessful

The one trait that has emerged The one trait that has emerged within the Type “A” as the most within the Type “A” as the most dangerous is chronic hostility or dangerous is chronic hostility or cynicism. People who are always cynicism. People who are always mistrustful, angry, and suspicious are mistrustful, angry, and suspicious are twice as likely to suffer blockages of twice as likely to suffer blockages of their coronary arteries. (Recent their coronary arteries. (Recent research describes this now as Type research describes this now as Type “D”)“D”)

3. Stress and the Immune System3. Stress and the Immune System

Chemicals triggered by stress Chemicals triggered by stress dampen or suppress the immune dampen or suppress the immune system. The longer the stress, the system. The longer the stress, the more the immune system stays at a more the immune system stays at a low level.low level.

See p. 60 for college students and See p. 60 for college students and stress.stress.

4. Stress and Digestion4. Stress and Digestion

Digestive system Digestive system slows downslows down, cold , cold sores, upset stomachsores, upset stomach

Don’t gulp your food, eat fiber, drink Don’t gulp your food, eat fiber, drink plenty of water, avoid sugary snacks.plenty of water, avoid sugary snacks.

5. Other Stress Symptoms5. Other Stress Symptoms

AsthmaAsthma Headaches – migraine Headaches – migraine Skin sensitive to stress – breakout Skin sensitive to stress – breakout

blemishes, acne, psoriasis, herpes, blemishes, acne, psoriasis, herpes, hives, and eczema.hives, and eczema.

STRESS ON CAMPUSSTRESS ON CAMPUS

(Not in book)(Not in book) Test pressures, financial problems, Test pressures, financial problems,

problems in friendships and dating, daily problems in friendships and dating, daily hassles, academic failure, changes in hassles, academic failure, changes in living environment etc.living environment etc.

Women were twice as likely to be anxious Women were twice as likely to be anxious as men. 36.4% women stressed to 16.3% as men. 36.4% women stressed to 16.3% men in college. Why do you think that?men in college. Why do you think that?

Men have more fun, women feel have to Men have more fun, women feel have to tend to household chores or children.tend to household chores or children.

WHO HAS TEST STRESS?WHO HAS TEST STRESS?

Defusing test stress p. 61Defusing test stress p. 61 Minorities and StressMinorities and Stress

Has anyone experienced minoritiesHas anyone experienced minorities

and stress or seeing so many people ofand stress or seeing so many people of

difference races and cultures?difference races and cultures?

OTHER PERSONAL STRESSORSOTHER PERSONAL STRESSORS

Job StressJob Stress Illness and Disability (learning Illness and Disability (learning

disabilities)disabilities) DiscriminationDiscrimination

COPING WITH STRESSCOPING WITH STRESS

Defense Mechanisms – Table 3-1, p. 66Defense Mechanisms – Table 3-1, p. 66

1.1. Breathing – deep breathingBreathing – deep breathing

2.2. Refocusing – distract yourself w/ Refocusing – distract yourself w/ something elsesomething else

3.3. Serenity breaks – visual stimulation, look Serenity breaks – visual stimulation, look at something or someone else.at something or someone else.

4.4. Stress signals – upper back aches, Stress signals – upper back aches, headaches, do somethingheadaches, do something

5.5. Reality checks – how bad is it really?Reality checks – how bad is it really?

6. Stress inoculation - what gives you stress 6. Stress inoculation - what gives you stress and become immune to itand become immune to it

7. Laughter - helps most men and women7. Laughter - helps most men and women8. Spiritual coping – praying or volunteering8. Spiritual coping – praying or volunteering9. Sublimation – redirect, or channel your 9. Sublimation – redirect, or channel your

frustration by doing something else i.e. frustration by doing something else i.e. hiking, painting, pulling weeds etc.hiking, painting, pulling weeds etc.

10. Exercise – Can relieve stress over a long 10. Exercise – Can relieve stress over a long timetime

11. Journaling – write down what’s troubling 11. Journaling – write down what’s troubling youyou

12. Meditation – sitting quietly concentrating 12. Meditation – sitting quietly concentrating on breathing/chanting(NOT IN BOOK) on breathing/chanting(NOT IN BOOK)

POSTTRAUMATIC STRESS DISORDERPOSTTRAUMATIC STRESS DISORDER(PTSD)(PTSD)

What is it?What is it?

The repeated reliving of a trauma The repeated reliving of a trauma through nightmares or recollectionthrough nightmares or recollection

Can abuse be entered in to this?Can abuse be entered in to this?

STRATEGIES FOR PREVENTIONSTRATEGIES FOR PREVENTION If you are experiencing physical If you are experiencing physical

symptoms, chronic fatigue, symptoms, chronic fatigue, headaches, indigestions, diarrheaheadaches, indigestions, diarrhea

Frequent illnessFrequent illness Self-medicatingSelf-medicating Problems concentratingProblems concentrating Feeling irritableFeeling irritable Going to extremes, OCDGoing to extremes, OCD

HOW CAN I BETTER MANAGE MY TIMEHOW CAN I BETTER MANAGE MY TIME

Time Management Techniques – requiresTime Management Techniques – requirescommitment and practicecommitment and practice1.1. Schedule your time – use a plannerSchedule your time – use a planner2.2. Develop a game plan – set daily and weekly goalsDevelop a game plan – set daily and weekly goals3.3. Identify time robbers – disorganization and Identify time robbers – disorganization and

procrastinationprocrastination4.4. Make the most of classes – attend, take notes, be Make the most of classes – attend, take notes, be

alertalert5.5. Develop an efficient study style – write down Develop an efficient study style – write down

everythingeverything6.6. Focus on the task at hand – stay in the momentFocus on the task at hand – stay in the moment7.7. Turn elephants into hors d’oeuvres – big tasks into Turn elephants into hors d’oeuvres – big tasks into

smallsmall8.8. Keep your workspace in order – organize your work Keep your workspace in order – organize your work

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