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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
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What’s causing stress In your life?
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Stress
□Stress is the nonspecific response of the body to any demand
□A stressor is anything that initiates the stress response
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Stress
□Stress is unavoidable and necessary to human preservation
□How people react to stress appears to be more important than the stress itself
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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.
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Autonomic nervous system
SympatheticNervous system
ParasympatheticNervous system
Generates the Fight or flight response
Returns the Body to homeostasis
Fight or Flight
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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
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Adrenalin
Produced by the adrenal glands causing an increase in:
□ energy□ heart rate□ breathing□blood pressure
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Cortisol
□Increases Blood glucose levels□Increases tissues ability to heal□Decreases immune system response□Depresses the digestive and
reproductive system
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Fig 10-1 The fight-or-flight response
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Stress Emotions
□Anger□Fear□Anxiety
□Normal anxiety versus too much anxiety
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Anger
□Anger creating the urge to fight□Primitive survival emotion□Harmful manifestations: shouting abusive language are you known as an angry person?
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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)
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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
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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
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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.
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Factors Affecting Stress
□Why do we respond differently?□Personality
□Type A□Type B
□Gender□Cognitive patterns
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Personality
□Type A: impatient, ambitious, time conscious, goal driven, competitive, aggressive and quick to anger
□Type B: patient easygoing and adaptable
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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)
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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
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Stress and wellness
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Stress and Wellness
□Stress and performance□Stress and health
□Acute versus chronic stress□General Adaptation Syndrome (GAS)
□Stress related health problems
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Harmful effects of stress
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Stress and performance
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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
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Chronic Stress
□Cardiovascular disease□Increase risk of infections□Increased glucose and insulin causes
body to store fat□Increased cortisol levels: weight gain
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Chronic Stress
□Digestive problems□Skin changes increase acne,
psoriasis, and aging□Sleep problems□Diabetes□Depression
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Managing Stress
□What NOT to do:□Use tobacco, drugs, or alcohol□Binge eat□Give up emotionally□Be inflexible□Avoid the situation
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Table 10-3 American adults’ top 10 stress-management techniques
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Time Management
□Prioritize□Schedule□Make a list□Effective use of time is crucial to
accomplishing one’s personal and professional goals
□ Stay on task
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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.
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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
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More Cognitive Strategies
□Focus on the present.□Set realistic goals.□Develop problem-solving skills.
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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.
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Healthy Lifestyle Choices
□Physical activity□Eating habits□Sleep
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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
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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
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Sleep
□6-8 hours for an adult□You will function at a higher mental
and physical level
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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
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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.
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Stress relief
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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.
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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.