copyright © 2012 the mcgraw-hill companies. all rights reserved. chapter 10 - stress

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Chapter 10 - Stress

Coming Up in this Chapter

□Physiology of stress and relaxation□Factors that affect your experience

of stress□Recognizing the effect of stress□Identifying the sources of stress in

your life□Developing personalized strategies

for managing stressCopyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fun Facts

□30% feel stress affects their ability to get things done

□47% say they lay awake at night due to stress

□64% of young adults say relationships cause stress

□71 % name money as the #1cause of stress


What’s causing stress In your life?


Stress

□Stress is the nonspecific response of the body to any demand

□A stressor is anything that initiates the stress response


Stress

□Stress is unavoidable and necessary to human preservation

□How people react to stress appears to be more important than the stress itself


Stress Response

□The limbic system can override the stress response

□The hypothalamus initiates the release of epinephrine and other hormones, including endorphins

□The autonomic nervous system increases physiological response and eventually returns the body to homeostasisCopyright © 2012 The McGraw-Hill Companies. All Rights Reserved.


Autonomic nervous system

SympatheticNervous system

ParasympatheticNervous system

Generates the Fight or flight response

Returns the Body to homeostasis

Fight or Flight


Fight or Flight

□Bodies response for dealing with a threat

□Body switches to “high gear”□Increase in energy, speed,

concentration and agility□Stress hormones are released:

primarily cortisol, adrenaline & endorphins


Adrenalin

Produced by the adrenal glands causing an increase in:

□ energy□ heart rate□ breathing□blood pressure


Cortisol

□Increases Blood glucose levels□Increases tissues ability to heal□Decreases immune system response□Depresses the digestive and

reproductive system


Fig 10-1 The fight-or-flight response


Stress Emotions

□Anger□Fear□Anxiety

□Normal anxiety versus too much anxiety


Anger

□Anger creating the urge to fight□Primitive survival emotion□Harmful manifestations: shouting abusive language are you known as an angry person?


Controlling anger

□Self talk to calm yourself down□Anger won’t improve the situation

then determine what you can do to improve the situation

□Give yourself a time out□Goosfraba (anger management)


Fear

□Fearful: the urge to run or “flight”□Rational: reactions to real events in

order to survive or avoid danger□Irrational: fear of an object, activity

or situations (phobia)□Interfere with daily functioning

causing mental, emotional and physical harm


Anxiety

□Some anxiety, doubts and fears are a normal part of life

□Generalized anxiety disorder: constant anxiety that interferes with your ability to function and relax

□Can cause body aches, insomnia and exhaustion


Stop Worrying

□Self-monitoring: be aware of the cause of worry

□Cognitive therapy: think positive thoughts

□Worry exposure: expose yourself to situations and ideas the create worry.


Factors Affecting Stress

□Why do we respond differently?□Personality

□Type A□Type B

□Gender□Cognitive patterns


Personality

□Type A: impatient, ambitious, time conscious, goal driven, competitive, aggressive and quick to anger

□Type B: patient easygoing and adaptable


Gender

□Cultural differences: gender appropriate behavior

□Women more likely to nurture and reach out to others when stressed

□Men more likely to initiate a confrontation or withdraw

□Women produce more of the hormone oxytocin (facilitates relaxation and social interaction)


Causes or triggers of stress

□External□Major life changes□Work□Relationship

difficulties□Financial difficulties□Time management□Children and family

□Internal□Inability to accept

uncertainty□ Pessimism□Negative self talk□Unrealistic

expectations


Stress and wellness


Stress and Wellness

□Stress and performance□Stress and health

□Acute versus chronic stress□General Adaptation Syndrome (GAS)

□Stress related health problems


Harmful effects of stress


Stress and performance


Yerkes-Dodson Law

•Some stress is good •Too much is not•Too much or too little stressperformance will suffer

Acute Stress

Usually temporary Health effects: Muscle tension Headache Heartburn Dry mouth Short term memory loss


Chronic Stress

□Cardiovascular disease□Increase risk of infections□Increased glucose and insulin causes

body to store fat□Increased cortisol levels: weight gain


Chronic Stress

□Digestive problems□Skin changes increase acne,

psoriasis, and aging□Sleep problems□Diabetes□Depression


Managing Stress

□What NOT to do:□Use tobacco, drugs, or alcohol□Binge eat□Give up emotionally□Be inflexible□Avoid the situation


Table 10-3 American adults’ top 10 stress-management techniques


Time Management

□Prioritize□Schedule□Make a list□Effective use of time is crucial to

accomplishing one’s personal and professional goals

□ Stay on task


Cognitive Strategies

□Engage in realistic self-talk and positive thinking.

□Use the “ABCDE model” for effective thought remodeling.

□Don’t get hung up on the negative.


ABCDE model

□A adversity: I lost my car□B beliefs: I can’t get to school□C consequences: have to drop out□D dispute beliefs: car pool or bus□E re-energize: stay in school


More Cognitive Strategies

□Focus on the present.□Set realistic goals.□Develop problem-solving skills.


Healthy Relationships and Social Support

□Build a network of supportive friends.□Learn “how to win friends and

influence people.”□Meet new people.□Make time for your friends.□Engage in positive communication.


Healthy Lifestyle Choices

□Physical activity□Eating habits□Sleep


Physical Activity

□Has been found to directly affect brain chemistry□Increased endorphin levels

□A brisk 10 minute walk will reduce stress

□Can offset the adverse effects of distress


Eating habits

□Whole grains, lean proteins, fruits and vegetables support overall health

□Limit caffeine intake (too much can make you jittery and anxious)

□Fried and fatty foods may make falling asleep difficult


Sleep

□6-8 hours for an adult□You will function at a higher mental

and physical level


Relaxation Techniques

□Breathing and posture□Progressive muscle relaxation□Meditation□Visualization and mental imagery□Many other strategies

□Keep a journal, read, get a massage, spend time with a pet, take a humor break


Spirituality

□Spiritual health is the ability to discover the purpose of our life and experience love, joy peace and fulfillment.

□Spirituality helps buffer the negative consequences of stress; enabling the person to cope, whether the stressor was physical or psychological.


Stress relief


meditation

T’ai chi

Deep breathing

Healthy diet

Laughter

□increases the endorphins□cools down your stress response□aids muscle relaxation□make it easier to cope with difficult situations□helps you connect with other people.


Too Much Stress

□Depression□Symptoms□Risk factors for suicide

□Get help!□Virtually all colleges and universities

provide free counseling□Don’t be scared or ashamed to seek

helpCopyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

copyright © 2012 the mcgraw-hill companies. all rights reserved. chapter 10 - stress

Documents

mcgrawhill companies

stress responsecopyright

sources of stress

chapterphysiology of

physiological response

flightbodies response

nonspecific response

cause of stresscopyright