Chapter 3 power point

© Cengage Learning 2016© Cengage Learning 2016

An Invitation to Health: Building Your Future, Brief Edition, 9eDianne Hales

Personal Stress Management

3

© Cengage Learning 2016

After reading this chapter, the student should be able to:

• Outline the types of stress and the effects of stress on people

• Identify stressors commonly reported by different groups across America

• Examine the most common causes of stress that individuals face

Objectives


• Summarize the incidence, symptoms, and treatment of the stress disorders associated with traumatic life events

• Outline how the body responds to stress

• Describe how stress can affect a person’s heart, immune system, gastrointestinal system, and susceptibility to cancer

Objectives (cont’d.)


• Discuss practical techniques of stress management

• Summarize how time management can help prevent stress

Objectives (cont’d.)


• Defined as “a non-specific response of the body to any demand made upon it”

• Stressor– Anything that triggers a state of arousal

– May be positive or negative

• Eustress: positive stress

• Distress: negative effects of stress

Stress


• Physical stress triggers body changes– Heart, muscles, immune system, and more

• Chronic stress affects thoughts and feelings

• Stress can sidetrack spiritual health

• Relationships are affected by life stress

• Stress can interfere with brain function

• External forces can cause or intensify stress

Stress and the Dimensions of Health


• Acute time-limited stressors– Examples: timed test or public speaking

• Brief naturalistic stressors– Example: taking the SAT

• Life change events– Planned and unpredictable events

• Distant stressors– Happened in the past

– Continue to impact emotions

Types of Stressors


• Survey results: average stress level 4.9 out of 10

• Symptoms– Fatigue

– Poor sleep

– Sense of being overwhelmed

• People who say they manage stress well report a lower stress level

Stress in America


• Common student stressors– Test pressures

– Financial problems

– Frustrations or delays in reaching goals

– Relationship problems

– Daily hassles

• Reactions to stress vary– Women more likely to feel stressed about

finances, relationships, and daily hassles

Stress on Campus


• Minority ethnic groups experience various forms of stress– Some examples: discrimination stress and

achievement stress

Minority Students


• More common than overt racism

• Microassaults– Conscious, intentional acts or slurs

• Microinsults– Rude verbal and nonverbal expressions

• Microinvalidation– Subtle nullifications of thoughts or feelings of

another

Microaggression Toward Minorities


• Factors influencing anger– People are working longer hours

• Less patience

– Technology enables 24/7 availability

• Economic stress– Unemployment

• Job stress or burnout

• Illness and disability

Other Stressors


• About half of all people experience at least one traumatic life event– Car accident

– Unexpected death in the family

– Tornado, earthquake

– Violent act

• Vast majority of people able to recover and continue with their lives

Traumatic Life Events


• Disabling symptoms following a traumatic event

• Post-traumatic stress disorder (PTSD)– Can occur following captivity, combat, or

violent incident

• Symptoms of PTSD– Distressing memories or dreams

– External reminders of the event

– Persistent negative emotions, such as guilt

Acute Stress Disorder


• Cascade of internal changes that mobilize the body for action– “Fight-or-flight” response

– Affects heart, muscles, brain

• Once threat passes, body returns to homeostasis

• General adaptation syndrome– Alarm, resistance, and exhaustion

– See Figure 3.2

The Stress Response




• Heart– Mulling over stressful events elevates blood

pressure

• Immune system– Chronic stress breaks down immune system

• Stress influences how much and what we eat

• Stress-related inflammation can affect cancer growth

The Impact of Stress


• Techniques– Journaling: writing down feelings

– Exercise

– Cognitive restructuring• Get rid of inaccurate or self-defeating thoughts

– Meditation

Managing Stress



• Progressive relaxation– Intentionally increase and then decrease

tension in the muscles

– Work through the body, focusing on each area

• Visualization– Create mental picture that helps focus mind

• Biofeedback– Using measurements of a body process to

adjust that process• Examples: heart rate or muscle tension

Routes to Relaxation


• Meditation– Brings about changes in various brain regions

• Mindfulness– Being fully present in the moment

– Focusing on the present time

• Yoga– May lower harmful compounds associated

with stress that increase inflammation

Routes to Relaxation (cont’d.)


• Symptoms of poor time management– Rushing

– Consistent lateness

– Fatigue

– Inability to make choices or decisions

– Sense of being overwhelmed by demands

Stress Prevention: Taking Control of Your Time


• Schedule your time in advance

• Develop a game plan

• Identify time robbers

• Make the most of classes

• Develop an efficient study style

• Cut large problems into smaller pieces

• Focus on the task at hand

• Keep workspace orderly

Time Management Solutions

Education

Chapter 3 power point