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3PowerPoint® Lecture Outlines prepared by Dr. Lana Zinger, QCC CUNY
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Managing Stress: Coping with Life’s Challenges
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
What is Stress?
Experience of a perceived threat to one’s well-being
Can be real or imagined
• Stressor – event or condition that causes the body to adjust to a situation
• Can be physical, social or psychological
• Adjustment – attempt to cope with a given situation
• Strain – wear and tear on the body
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
What is Stress?
Eustress – positive stress
• Opportunity for personal growth and satisfaction
• Example: getting married
Distress – negative stress
• Can have negative effect on one’s health
• Example: financial problems
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
The Body’s Response to Stress
Fight or flight
• Surprised by sudden stressor
• Sudden burst of energy (i.e. being chased by a dog)
Adrenal glands jump into action
• Glands secrete adrenaline and other hormones into bloodstream
• Causes increased heart rate, blood pressure and blood flow to muscles
• Sudden physiological changes allow for quick response to stressor; fight it or escape from it
Basic human survival mechanism
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 3.1
The General Adaptation Syndrome
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. Figure 3.2
The General Adaptation Syndrome: Alarm Phase
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress and Your Health
40% of deaths, 70% of disease in the U.S. related to stress
Cardiovascular disease risk
• Increases with chronic, unresolved stress
• Increases with prolonged elevation of heart rate and blood pressure
• Increased blood pressure damages vessel lining
• Damaged lining allows fatty substances (plaque) to more readily adhere to vessel tissue
• As plaque builds up, arteries harden and narrow
• Results in compromised blood flow
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress and Your Health
Stress and impaired immunity
• Reduction in the ability of killer T cells to aid immune response
• Individuals become more susceptible to illnesses
• How has stress impaired your immune system?
Stress and diabetes
• Stress can alter blood sugar levels
• Controlling stress is important for diabetes management
• High blood sugars damage kidneys, eyes and other organs
Stress and the mind
• Strong relationship between stress and mental disability and emotional dysfunction in industrialized nations
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Sources of Stress
Psychosocial
• Factors in our daily lives that cause stress
• Change – can be good or bad
• Hassles – petty annoyances and frustrations
• Pressure – feeling forced to meet higher expectations
• Inconsistent Goals and Behaviors – disparity between our goals and behaviors
• Conflict – decisions, values
• Overload – too much going on, lack of support
• Burnout – physical and mental exhaustion
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
ABC News: Stress Management
Discussion Questions
• In what situations has school, family and friends, or work caused you to eat when you are not hungry?
• How is “cortisol induced stress fat” different than the storage of fat caused by nonstress-related excessive eating? What are the health risks for both types of fat accumulation?
• How does the perception of hopelessness, helplessness, and defeat influence cortisol levels in the body?
• What does “chronic restrained eating” refer to in the video?
PlayVideoPlay
Video| Stress Management
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Sources of Stress
Environmental stress
• Based on physical surroundings
• Noise
• Natural disasters
• Pollution
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Sources of Stress
Appraisal
• Interpretation and evaluation of information
Self-esteem
• Feeling of self worth
Self-efficacy
• Belief in own abilities or confidence in skills
Type A personality
• Hard driving, competitive, impatient, perfectionist
Psychological hardiness
• Control, commitment, embrace of challenge
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress and the College Student
Different stressors between genders
• Women
• Dieting, school overload, gaining weight
• Men
• Being underweight, not having enough sex, lack of friends, drug and alcohol use
What stressors have you experienced?
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress and the College Student
Symptoms of stress overload
• Sense of anxiety
• Sleeping difficulties
• Short temper
• Headaches or dizziness
• Recurring colds or minor illnesses
• Inability to concentrate
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress Management
Building skills to reduce stress
• Assess your stressors
• Can you change the circumstances causing the stress?
• Do you need to change your reaction to circumstances?
• Change your response
• Takes practice and emotional control
• STOP… gain time… find appropriate response
• Learn to cope
• Deal with smaller fears first so larger ones aren’t so overwhelming
• Consider downshifting
• Voluntary simplicity
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress Management
Manage emotional responses• Examine your self-talk
Change the way you think• Self esteem – positive thinking, reducing negative self
talk
• Mental skills – takes time, practice, patience and experience
Taking physical action• Exercise – increases mood elevating hormones, energy
levels
• Relaxation – involve mind and body (ex. Yoga)
• Eating right – balanced, healthful food choices
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Stress Management
Managing time
• Do one thing at a time
• Organize desk or work area
• Work in a clean, comfortable space
• Prioritize tasks - create a “to do” list
• Don’t be afraid to say “No”
• Avoid interruptions - turn phone off, close door
• Reward yourself
• Know your time patterns - morning person or night owl?
• Break larger tasks into smaller, more manageable parts
• Time is precious - don’t take it for granted
How have you managed your time?
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
ABC News: Injury Prevention and Emergency Care
Discussion Questions
• What three fatal errors did the two test subjects commit?
• How can you apply the lessons taught here to other events in life?
• Being lost in the woods can be life-threatening, but not just overtly; dehydration can be more dangerous than other obvious threats. What stressors in life also fit this profile? What can you do to combat hidden stressors?
PlayVideoPlay
Video| Injury Prevention and Emergency Care
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Alternative Stress Management Techniques
Popular stress fighters
• Visualization
• Massage therapy
• Meditation
• Biofeedback
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Developing Your Spiritual Side: Mindfulness
Physical dimension
• Interact with natural environment by exercising outside
• Focus on birdsongs, beauty of the landscape
Emotional dimension
• Deal with negative feelings
• Practice thought-stopping, positive self talk
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings.
Developing Your Spiritual Side: Mindfulness
Social dimension
• Interact, listen, and communicate
• Give and take, speak and listen, forgive and move on
Intellectual dimension
• Take time to reflect, read and ponder your life’s events
• New insights and greater understanding may arise out of this objective reasoning