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 [email protected]
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?