WellnessChapter 3

Guidelines for a Healthy Lifestyle

Stress, Good Stress and Bad Stressp. 48

• Stress – A biological response to demands made upon an individual

• Stressor – Any situation or demand that requires adaptation

• Eustress – Positive, desirable stress that keeps life interesting and provides opportunity for growth– Such as marriage, birth, new job, new friends or an

exciting vacation• Distress – Negative stress that usually consisting of

too mush stress in a short time, chronic stress over a prolonged time, or a s combination of stressors

• SEE the Top 10 Stressors – p. 50

Sources of Stress, Stress and Diseasepp. 48-50

• Sources of stress vary throughout our lives– Some researchers believe that the college years may be

the MOST stressful in life• Pressures to achieve• Financial burdens• Family stressors• Living adjustments• Social pressure

• Research shows that stress is a major factor in specific disorders EXAMPLES:– Cardiovascular diseases (pp. 50 and 52)– Gastrointestinal diseases (pp. 50 and 52-53)– Immune system (p. 53)– Musculoskeletal disorders (p. 50)– Respiratory distress (p. 50)

How the Body Reacts to Stresspp. 50-52

• General adaptation syndrome – a 3 stage attempt of the body to react and adapt to stressors that disrupt its normal balance– The first stage is called the alarm stage

• It begins when a person is faced with a stress– It is characterized by the release of stress hormones

– The second stage is called the resistance stage• It begins almost immediately after the alarm stage begins

– It is characterized by the perceived challenge– The third stage is called the exhaustion or recovery

• If the stressor leaves, you will recover– You will relax and recuperate

• If you stay in a stressful state for too long, your resources may become depleted

Coping With Stresspp. 54-56

• Adaptation energy stores – reserves of physical, mental, and emotional energy that gives the ability to cope with stress– The 2 layers of adaptation energy stores is a deep layer

surrounded by a superficial layer• In the superficial layer, the energy stores are used first and are easy

for the body to access– They can replaced through positive health behaviors

• In the deep layer, the energy stores are determined in part by heredity– They can NOT be replaced

• Positive health behaviors– Proper diet and physical activity (p. 54)– Adequate Sleep (pp. 54-55)– A positive attitude (p. 55)– Effective time management (pp. 55-56)– Preventing burnout (p. 56)

Relaxation Tech & Checkmate for Stresspp. 57-59

• Relaxation techniques– Meditation (p. 57)– Prayer (p. 57)– Progressive relaxation (pp. 57-58)– Breathing techniques (p. 58)– Autogenics (p. 58)– Biofeedback training (p. 59)– Yoga (p. 59)

• Checkmate for stress– 3 techniques for coping (pp. 59-60)

• Situational reconstruction • Compensatory self-improvement• Find humor in yourself and situations