Managing StressManaging Stress

““Stress is an unavoidable Stress is an unavoidable consequence of lifeconsequence of life.”.”

Hans Selye, M.D., Ph.D. (1951)Hans Selye, M.D., Ph.D. (1951)

Numerous surveys confirm that adult Americans perceive Numerous surveys confirm that adult Americans perceive they are under much more stress than a decade or two they are under much more stress than a decade or two ago.  A 1996 ago.  A 1996 PreventionPrevention magazine survey found that magazine survey found that almost 75% feel they have "great stress" one day a week almost 75% feel they have "great stress" one day a week with one out of three indicating they feel this way more with one out of three indicating they feel this way more than twice a week. In the same 1983 survey only 55% than twice a week. In the same 1983 survey only 55% said they felt under great stress on a weekly basis. It has said they felt under great stress on a weekly basis. It has been estimated that 75 - 90 percent of all visits to been estimated that 75 - 90 percent of all visits to primary care physicians are for stress related primary care physicians are for stress related problems…. stress levels have escalated in children, problems…. stress levels have escalated in children, teenagers, college students and the elderly for other teenagers, college students and the elderly for other reasons, including:  increased crime, violence and other reasons, including:  increased crime, violence and other threats to personal safety; pernicious peer pressures that threats to personal safety; pernicious peer pressures that lead to substance abuse and other unhealthy life style lead to substance abuse and other unhealthy life style habits; social isolation and loneliness; the erosion of habits; social isolation and loneliness; the erosion of family and religious values and ties; the loss of other family and religious values and ties; the loss of other strong sources of social support that are powerful stress strong sources of social support that are powerful stress busters.busters.

Two Components of StressTwo Components of Stress1. Stressor- an event or adjustive demand 1. Stressor- an event or adjustive demand placed on an individual or group.placed on an individual or group.

2. Stress- effects created within an organism by 2. Stress- effects created within an organism by the application of a stressor.the application of a stressor.

OTHER DEFINITIONSOTHER DEFINITIONSCrisis- a stressful situation that approaches or Crisis- a stressful situation that approaches or exceeds the adaptive capacities of an individual exceeds the adaptive capacities of an individual or group.or group.Coping Strategies- efforts to deal with stress.Coping Strategies- efforts to deal with stress.

Two Different Kinds of StressTwo Different Kinds of StressDistress- negative stress, associated with Distress- negative stress, associated with pain, anxiety, or sorrow.pain, anxiety, or sorrow. Examples include: work demands, death of Examples include: work demands, death of

friend or family member, car troubles, and friend or family member, car troubles, and financial issues.financial issues.

Eustress- positive stressEustress- positive stress Examples include: job promotion, purchasing Examples include: job promotion, purchasing

a new home, marriage or birth of a baby, and a new home, marriage or birth of a baby, and the holidays.the holidays.

Both are TaxingBoth are Taxing

Prescription for StressPrescription for Stress

What are stressors for a college student?What are stressors for a college student?

Common Stressors in College LifeCommon Stressors in College Life

Greater academic demands Greater academic demands Being on your own in a new environment Being on your own in a new environment Changes in family relations Changes in family relations Financial responsibilities Financial responsibilities Changes in your social life Changes in your social life Exposure to new people, ideas, and temptations Exposure to new people, ideas, and temptations Awareness of your sexual identity and Awareness of your sexual identity and orientation orientation Preparing for life after graduation Preparing for life after graduation

Experience Stress!Experience Stress!

What would you need to do or think about What would you need to do or think about at this moment that would increase you at this moment that would increase you feeling of stress or anxiety?feeling of stress or anxiety?

What do you notice about your experience What do you notice about your experience of stress?of stress?

Responding to StressResponding to Stress

Three Interactional LevelsThree Interactional Levels Biological (CNS and PNS)Biological (CNS and PNS) Psychological Psychological Sociocultural (e.g. group resources)Sociocultural (e.g. group resources)

Central Nervous System (Brain)Central Nervous System (Brain)Bear in the Woods (Fight/Flight)Bear in the Woods (Fight/Flight)

Hypothalamic-Pituitary-Adrenal system releases:Hypothalamic-Pituitary-Adrenal system releases: cortisol (primary stress hormone)cortisol (primary stress hormone) Heart rate, lungs, circulation, metabolism, immune Heart rate, lungs, circulation, metabolism, immune

system, and skin.system, and skin.

catecholamines (neurotransmitters eg. catecholamines (neurotransmitters eg. adrenaline)adrenaline) Amygdala- emotional responseAmygdala- emotional response Hippocampus- stores emotionally loaded experience Hippocampus- stores emotionally loaded experience

in long term memory.in long term memory. Suppress short term memory (concentration, Suppress short term memory (concentration,

inhibition, and rational thoughtinhibition, and rational thought

Peripheral Nervous SystemPeripheral Nervous SystemStress causes activation of SNS (sympth.)Stress causes activation of SNS (sympth.)

Release of adrenalineRelease of adrenaline

Body’s need for oxygen increases.Body’s need for oxygen increases.

Heart rate and blood pressure go up.Heart rate and blood pressure go up.

Blood vessels in your skin constrict.Blood vessels in your skin constrict.

Muscles become tense.Muscles become tense.

Blood sugar level increases.Blood sugar level increases.

Blood has an increased tendency to clot.Blood has an increased tendency to clot.

Cortisol is released (triggers appetite incr.)Cortisol is released (triggers appetite incr.)

Biological Effects Chronic StressBiological Effects Chronic Stress

HeadachesHeadaches

Sleep disturbanceSleep disturbance

Gastrointestinal problemsGastrointestinal problems

UlcersUlcers

High blood pressureHigh blood pressure

Weakened immune responseWeakened immune response

Muscle painMuscle pain

Psychological Effects of StressPsychological Effects of StressImpairment of intellectual functioningImpairment of intellectual functioning Difficulty making decisionsDifficulty making decisions Poor concentrationPoor concentration Decrease in creativityDecrease in creativity

Diathesis-Stress ModelDiathesis-Stress Model Constant stress brings about changes in the Constant stress brings about changes in the

balance of hormones in the body.balance of hormones in the body. Depressive DisordersDepressive Disorders Anxiety Disorders (panic attacks)Anxiety Disorders (panic attacks) Formation of unhealthy defense patternsFormation of unhealthy defense patterns

Effects of Chronic Severe StressEffects of Chronic Severe Stress

General Adaptation Model (Selye, 1956)General Adaptation Model (Selye, 1956) The biological reaction to sustained exposure follows The biological reaction to sustained exposure follows

three phases:three phases:Alarm Reaction (activation of autonomic system)Alarm Reaction (activation of autonomic system)

Stage of Resistance (maximal use of defenses)Stage of Resistance (maximal use of defenses)

Exhaustion (biological resources are depleted)Exhaustion (biological resources are depleted)

The heightened alert of the sympathetic nervous The heightened alert of the sympathetic nervous system leads to biological aging.system leads to biological aging.

Homeostasis is harder to achieve (e.g. rape)Homeostasis is harder to achieve (e.g. rape)

Immune system is suppressed by stressImmune system is suppressed by stress

The Effects of Severe Stress:The Effects of Severe Stress:General Adaptation SyndromeGeneral Adaptation Syndrome

Experiments on animals have clearly shown Experiments on animals have clearly shown that each exposure leaves an indelible scar, that each exposure leaves an indelible scar, in that it uses up reserves of adaptability, in that it uses up reserves of adaptability, which cannot be replaced. It is true that which cannot be replaced. It is true that immediately after some harassing immediately after some harassing experience, rest can restore us almost to the experience, rest can restore us almost to the original level of fitness by eliminating acute original level of fitness by eliminating acute fatigue. But the emphasis is on the word fatigue. But the emphasis is on the word almost. Since we constantly go through almost. Since we constantly go through periods of stress and rest during life, even a periods of stress and rest during life, even a minute deficit of adaptation energy every day minute deficit of adaptation energy every day adds up- it adds up to what we call aging.adds up- it adds up to what we call aging.

Symptoms of StressSymptoms of StressPhysicalPhysical Muscle tension, illness, high blood pressure, Muscle tension, illness, high blood pressure,

indigestion, ulcers, difficulty sleeping, fatigue, indigestion, ulcers, difficulty sleeping, fatigue, headaches, backaches.headaches, backaches.

EmotionalEmotional Irritability, depression, anger, fear or anxiety, Irritability, depression, anger, fear or anxiety,

feeling overwhelmed, mood swings.feeling overwhelmed, mood swings.

CognitiveCognitive Forgetfulness, unwanted or repetitive Forgetfulness, unwanted or repetitive

thoughts, difficulty concentrating.thoughts, difficulty concentrating.

Stress Prevention and ManagementStress Prevention and ManagementExpect Stress Expect Stress

Identify Personal StressorsIdentify Personal Stressors

Time Management Time Management

Learn Relaxation TechniquesLearn Relaxation Techniques

Good Health Practices Good Health Practices (Diet and Regular Exercise Routine)(Diet and Regular Exercise Routine)

Change CognitionsChange Cognitions Clarify ValuesClarify Values Reframe negative stressorsReframe negative stressors

Maintain a Social Support NetworkMaintain a Social Support Network

Identify StressorsIdentify StressorsWhat is stressful to me?What is stressful to me? Different responses by individual.Different responses by individual.

How does stress affect me?How does stress affect me? Symptoms listed earlier.Symptoms listed earlier.

When am I most vulnerable to stress?When am I most vulnerable to stress? Time of day (4:59), week (Sunday), month (bills, Time of day (4:59), week (Sunday), month (bills,

menstrual cycle etc.), year (winter blues)menstrual cycle etc.), year (winter blues)

When is stress good for me?When is stress good for me? Moderate amounts of stress actually improve Moderate amounts of stress actually improve

performance (curvilinear)performance (curvilinear) Too much impairs. Too little decrease motivation.Too much impairs. Too little decrease motivation.

Time ManagementTime Management

Prioritize (clarify values)Prioritize (clarify values)

Make To-Do-Lists.Make To-Do-Lists.

Use a Schedule.Use a Schedule.

Schedule Time for Breaks, Socializing, Schedule Time for Breaks, Socializing, and Fun.and Fun.

Relaxation TechniquesRelaxation Techniques

Diaphragmatic Breathing (takes practice)Diaphragmatic Breathing (takes practice) Are you a “belly-breather” or “chest breather”?Are you a “belly-breather” or “chest breather”? Influences parasympathetic “quieting Influences parasympathetic “quieting

response”.response”. Increases oxygenation of blood.Increases oxygenation of blood. Distracts from stressful stimulus.Distracts from stressful stimulus. Increases sense of control over body and Increases sense of control over body and

stress reactions.stress reactions.

Good Health PracticesGood Health Practices

Eat Healthy FoodsEat Healthy Foods

Cut Back on Caffeine, Nicotine, and Other Cut Back on Caffeine, Nicotine, and Other Stimulants.Stimulants.

Have an Exercise Plan.Have an Exercise Plan.

Cognitive TechniquesCognitive Techniques

Realize What You Can and Cannot Do.Realize What You Can and Cannot Do.

Recognize Irrational or Negative-Recognize Irrational or Negative-Automatic-Thoughts.Automatic-Thoughts.

Reframe Negative Thoughts and Focus on Reframe Negative Thoughts and Focus on Positive Aspects.Positive Aspects.

Social SupportSocial Support

Stay connected with familyStay connected with family

Connect with peersConnect with peers