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Professor Betty C. Jung 1
Professor Betty C. Jung
Chapter Two
College Mental health
Professor Betty C. Jung
Professor Betty C. Jung 2
Professor Betty C. Jung
3
• Major Life Changes• Daily Hassles –
greater source because of the frequency in your daily life, significant toll on health
• Job-related Stressors
• College Student Stress• Academic Stressors• Interpersonal Stressors• Time-related Pressures• Financial Concerns
• Sleep Deprivation• Mental & physical
deterioration• Headaches, irritable• Forgetful• Can’t concentrate• Increase Heart Attack
Risk• Depression• Suicide
• Social Stressors• Real social networks• Virtual social networks• Environmental stressors• Internal stressors
What is Stress?
• ____________– physical and emotional reactions to a stressor.
• Rapid chemical reactions affect almost every part of your body.• Primed to act
quickly and appropriately.
• It is your response to stress that counts, regardless of whether it is to a pleasant (eustress) or an unpleasant stressor (distress)
Professor Betty C. Jung
Professor Betty C. Jung 3
Physical Response to Stress
• The Nervous System
• _____________Division• Relaxed state; aids in
digesting food, storing energy, and promoting growth
• _____________ Division• Stimulated state—such as
when you experience severe pain, anger, or fear
• Stress hormones• ____________–
released in chronic stress
• Epinephrine (_________);
• ____________–released to relieve pain
• ______________________________________
Homeostasis when the physical state returns to normal (stability & consistency)
Professor Betty C. Jung
How stress affects usPsychoneuroimmunology
(PNI)
• Stress, through the actions of the________________________________________ which then affects health.
• Acute Stress (5 -100 minutes)
• No significant immune changes
• Chronic Stress (ongoing) (e.g., unemployment)
• Cortisol secretion -> accelerates inflammatory diseases (MS, heart disease, type 2 diabetes, depression)
Allostatic Load Concept
•
Professor Betty C. Jung
___________________________________________________________________________
Professor Betty C. Jung 4
Professor Betty C. JungKnow this!
Links Between Stress & Health
•
Professor Betty C. Jung
Professor Betty C. Jung 5
Effective Stress Management
• Effective behavioral responses: expressing emotion, learning new skills, exercising, meditating
• Mindfulness• Intentional cultivation of
attention to restore self-regulation of the mind and body => connectedness, balance and health
Ineffective behavioral responses: overeating and using tobacco, alcohol, and other drugs (Can impair wellness)
• Journaling• Confide in yourself• _______________• Identify stressors• _______________• Helpful with those shy• _______________
short-term mood but over the long term, stress is reduced.
Professor Betty C. Jung
Time Management
• Set priorities• Schedule tasks for peak
efficiency • Set realistic goals and
write them down• Budget enough time• Break up long-term goals• Visualize achievement• Keep track of tasks you
put off
• Do least-favorite tasks first
• Consolidate tasks• Identify quick transitional
tasks• Delegate responsibility• Say no when necessary• Give yourself a break• Avoid “time sinks”• Just do it!
Professor Betty C. Jung
Professor Betty C. Jung 6
Create a To-Do List to Manage Stress
•
Professor Betty C. Jung
•http://www.dailydot.com/via/i-lived-by-ben-franklin-schedule/ (12/2015)
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Stress Management Techniques
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Professor Betty C. Jung