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Chapter Three: Chapter Three: Managing StressManaging Stress

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What Is Stress?What Is Stress?

• Stress– Physiological and psychological state of disruption

• Stressor– Factors or events, real or imagined, that elicit a

state of stress

• Eustress– Stress that enhances quality of life

• Distress– Stress that diminishes quality of life

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Stress ResponseStress Response

• Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating

• Learned and conditioned habits adopted early in life

• Basic human survival mechanism

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Fight or Flight ResponseFight or Flight Response

• Physiological changes that prepare the body for confrontation or avoidance– Brain– Sympathetic nervous system– Adrenal glands

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Resolving StressResolving StressAdaptive Stress Response

Chronic Stress Response

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General Adaptation Syndrome: General Adaptation Syndrome: Three Stages of StressThree Stages of Stress

• Alarm—the fight or flight response

• Resistance—the body attempts to reestablish equilibrium

• Exhaustion—the physical and psychological resources used to deal with stress are depleted

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TheTheStress Stress

ResponseResponse

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Physical Toll of StressPhysical Toll of Stress

• Hypertension• Stroke• Heart disease• Kidney disorders• Depression

• Alcoholism• Gastrointestinal

problems• Autoimmune

disorders• Sexual

dysfunctions

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Effects of StressEffects of Stress

• Stress and immunity– Chronic stress may cause the immune system

to be under- or overactive

• Stress and cardiovascular disease– Type A personality: Competitive, ambitious

impatient• Associated with heart attacks

– Type B personality: Relaxed, patient

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Benefits of StressBenefits of Stress

• Moderate levels– Motivating– Energizing– Productive

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Yerkes-Dodson lawYerkes-Dodson law

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Student Stressors: InterpersonalStudent Stressors: Interpersonal

• Homesickness– One of the most

common problems facing college students

– Often doesn’t hit until a few weeks or a month after the big move

• Relationship problems– Very common stressor– Difficulty maintaining

long-distance relationships

– Loosing touch with old friends

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Student Stressors: Balancing Work Student Stressors: Balancing Work and Schooland School

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Student Stressors: AcademicStudent Stressors: Academic

• Test anxiety• Speech anxiety• Math anxiety

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Student Stressors: Internal Student Stressors: Internal

• Procrastination

• Perfectionism

• Problems with goal setting and time management

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Other StressorsOther Stressors

• Job stressors– Conflict with coworkers– Unrealistic work loads– Tight deadlines and last minute projects

• Technological stressors

• Environmental stressors

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Stress and GenderStress and Gender

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How Americans Cope with StressHow Americans Cope with Stress

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Physical Aspects of Stress Physical Aspects of Stress ManagementManagement

• Sleep

• Exercise

• Nutrition

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Social Aspects of Stress Social Aspects of Stress ManagementManagement

• Make time to have fun and play

• Laughter is effective

• Human contact through social connections

• Pets can reduce stress

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Environmental Aspects of Stress Environmental Aspects of Stress ManagementManagement

• Reduce noise levels• Amount/type of light• Meaningful and challenging experiences• Aesthetic quality of inhabited space

– Color– Plants– Photos– Smell

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Psychological Aspects of Stress Psychological Aspects of Stress ManagementManagement

• Relaxation and deep breathing

• Progressive muscle relaxation (PMR)

• Guided imagery and visualization

• Meditation

• Hypnosis

• Biofeedback

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Cognitive Aspects of Stress Cognitive Aspects of Stress ManagementManagement

• Time management– Assess your habits – Use a planner – Set goals and prioritize

• Stress inoculation

• Cognitive self-talk

• Conquering procrastination

• Combating perfectionism

© 2009 McGraw-Hill Higher Education. All rights reserved.

Chapter Three: Chapter Three: Managing StressManaging Stress