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What Are Your Major Life Stressors ?

Definition of Stress

“It seems wise to use “stress” as a generic term for the whole area of problems that includes stress reactions and the various intervening processes. It defines a large, complex area of interest and study.” (Lazarus, 1966)

Stress is….Stress is….

Anything that knocks Anything that knocks the system out of the system out of balancebalance(Sapolosky, 2003, Scientific (Sapolosky, 2003, Scientific America)America)

What is Stress?

Any demand (physical or mental) that is placed on your body.

Stressors - threatening aspects of the environment that induce stress reactions

Strain - a weakened resistance to stressors and diminished resilience

Stressors - threatening aspects of the environment that induce stress reactions

Strain - a weakened resistance to stressors and diminished resilience

Causes of Stress

1. Excessive amounts of pressure. 2. Trying to do too many things at the

same time. 3. Trying to do too many things by

yourself.  4. The demands of everyday life.

5. Not taking enough precautions. 6. Ignoring problems and

procrastinating. 7. Any unresolved "issues" from

anytime (from your birth to the present time).

TEST!!!! True or False -

I would be better off if I got rid of all the stress in my life.

FALSE!!! How we perceive

the stress is the Key

Eustress vs. Distress

Eustress Marriage Promotion Baby Winning Money New Friends Graduation Holidays

Distress Divorce Punishment Injury Negative feelings Financial Problems Work Difficulties Loss

Managing Stress

The effects of stress are cumulative. Stress is a process that builds and builds until you feel like you are going to explode. It is more effective to intervene early in the process rather than later. Try to become aware of the signs that suggest the process has begun. Holmes and Rahe - Social Readjustment Rating Scale (SRRS) measures stress in measures stress in terms of terms of life change life change units units (LCU’s)(LCU’s)

Symptoms of Stress

Frequent headachesFrequent headaches FatigueFatigue Constipation, diarrhea, Constipation, diarrhea,

urination problemsurination problems Increased use of alcohol, drugs, Increased use of alcohol, drugs,

foodfood Withdrawal from family/friendsWithdrawal from family/friends Difficulty/inability to concentrateDifficulty/inability to concentrate Irritability, hostilityIrritability, hostility Feelings of nervousness, anxietyFeelings of nervousness, anxiety Feelings of inadequacyFeelings of inadequacy

Stress-Related Problems

Sleep Disorders Sexual Dysfunction Eating Disorders Phobias/Obsessions/

Compulsions Lowered Immune System

ACUTE STRESSACUTE STRESS --

Episodic StressEpisodic Episodic StressStress

ChronicChronic

Prolonged Stress

Diseases of Adaptation - bodily disease or injury brought on by attempts to combat stress

Psychosomatic Illness - physical symptoms attributed to psychological disturbances

Effects of Long Term Chronic Stress

Fatigue and Exhaustion

Diseases of Adaptation

Psychosomatic Illnesses

Depression Breakdown Burn Out

Normative Normative --

Non-Normative Non-Normative --

Examples?AcuteEpisodicChronicNormativeNon-Normative

Dealing With Stress

Coping Techniques Exercise Know when to say no Laugh Set realistic goals Get enough sleep Eat nutritiously Manage time Choose good friends Select a career wisely

Anxiety and Stress Management Video

Classroom

http://www.stressclassroom.com/

Richard Lazarus Two general types of copingTwo general types of coping1)1) Direct actionDirect action - one tries to master - one tries to master

the stressful situation by the stressful situation by confronting it or attempting to confronting it or attempting to change the source of the stresschange the source of the stress

2)2) Indirect actionIndirect action - the person - the person attempts to reduce the stressful attempts to reduce the stressful situation by changing one’s self situation by changing one’s self

Lazarus’ Coping Grid

ActiveActive InactiveInactive

DirectDirect

IndirectIndirect

Lazarus’ Coping Grid

ActiveActive InactiveInactive

DirectDirect

IndirectIndirect

Direct-Active

Confronting sourceConfronting source Changing the Changing the

source of the stresssource of the stress

Lazarus’ Coping Grid

ActiveActive InactiveInactive

DirectDirect

IndirectIndirect

Direct-Inactive Ignoring sourceIgnoring source Avoiding sourceAvoiding source LeavingLeaving

Lazarus’ Coping Grid

ActiveActive InactiveInactive

DirectDirect

IndirectIndirect

Indirect-Active Talking about the Talking about the

stressstress Changing selfChanging self Getting involved in Getting involved in

other activitiesother activities Adopting a positive Adopting a positive

attitudeattitude

Lazarus’ Coping Grid

ActiveActive InactiveInactive

DirectDirect

IndirectIndirect

Indirect-Inactive

Alcohol & DrugsAlcohol & Drugs Getting SickGetting Sick CollapsingCollapsing

Analgesic BehaviorAnalgesic Behavior

In Summary1)1) Become aware of your stressors and Become aware of your stressors and

your emotional and physical your emotional and physical reactionsreactions

2)2) Recognize what you can changeRecognize what you can change

3)3) Reduce the intensity of your Reduce the intensity of your emotional reactions to stressemotional reactions to stress

4)4) Learn to moderate your physical Learn to moderate your physical reactions to stressreactions to stress

5)5) Build your physical reservesBuild your physical reserves

6)6) Maintain your emotional reservesMaintain your emotional reserves

Dealing with Stress How we cope with stress How we cope with stress determines our reaction to stressdetermines our reaction to stress

1) Think1) Think 2) Feel2) Feel 3) Support3) Support 4) Learning4) Learning 5) Personality type5) Personality type

I’m Stressed

Let us Review!

EustressEustress is the good type of stress is the good type of stress Distress is the bad type of stress that is

harmful Acute Stress – Short-term stress (the

most common type of stress) Hyperstress – Long-term, excessive

stress Hypostress – Insufficient stress How we react to the stress makes a big

difference

Stress Response Types

get sick in the battle of experiencing stress/change

get sick after the battle of experiencing stress/change

experience work and life stress/change without getting sick

Hot Reactors

Sustainers

The Hardy

Prolonged Stress

Diseases of Adaptation - bodily disease or injury brought on by attempts to combat stress

Psychosomatic Illness - physical symptoms attributed to psychological disturbances

General Adaptation Syndrome - the body’s pattern of reaction under continued stress and the effects on the body when demands are placed on it