1. The Nature of Stress

2. Stress …
… any circumstances that threaten or are perceived to threaten one’s well-being and that thereby tax one’s coping abilities.

3. The Body’s Stress Response
Your nervous system responds by releasing a flood of stress hormones
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper

4. Effects of Chronic Stress
Pain of any kind
Heart disease
Digestive problems
Sleep problems
Depression
Obesity
Autoimmune diseases
Skin conditions, such as eczema

5. Stress as an Everyday Event
Research indicates that routine hassles may have significant harmful effects on mental and physical health.

6. Things that influence your stress tolerance level
Your support network
Your sense of control
Your attitude and outlook
Your ability to deal with your emotions
Your knowledge and preparation

7. Appraisal: Stress Lies in the Eye of the Beholder
The experience of feeling stressed depends on what events one notices and how one appraises them.

8. Appraisal: Stress Lies in the Eye of the Beholder
A number of studies have shown that anxious, neurotic people report more stress than others, as do people who are relatively unhappy.

9. Major Types of Stress Frustration Conflict Change Pressure
Everyone has got a source of stress in their life

10. Frustration …
… is experienced whenever the pursuit of some goal is thwarted. … is a common emotional response to opposition.

11. Causes of Frustration Causes of frustration may be:
Internal (caused by people)
External (weather conditions, technical problems, traffic jams, etc.)

12. Frustration
You experience frustration when you want something and you can’t have it.
The closer you are to the goal, the stronger your frustration is.

13. Conflict …
… occurs when two or more incompatible motivations or behavioral impulses compete for expression.

14. Types of Conflict
Conflicts come in three types, which were described by Kurt Lewin (1935):
Approach-approach conflict
Avoidance-avoidance conflict
Approach-avoidance conflict

15. Approach-approach conflict
A choice must be made between two attractive goals.
Among the three kinds of conflict, this type tends to be the least stressful.

16. Avoidance-avoidance conflict
A choice must be made between two unattractive goals.
“Caught between a rock and a hard place”
It is the most unpleasant and lightly stressful.

17. Approach-avoidance conflict
A choice must be made about whether to pursue a single goal that has both attractive and unattractive aspects.
It is common and can be quite stressful.

18. Changes …
… are any noticeable alterations in one’s living circumstances that require readjustment.

19. Top Ten Stressful Life Events
Spouse’s death
Divorce
Marriage separation
Jail term
Death of a close relative
Injury or illness
Marriage
Fired from job
Marriage reconciliation
Retirement

20. The Social Readjustment Rating Scale (SRRS)
It was developed by Thomas Holmes and Richard Rahe to measure life change as a form of stress.
The scale assigns numerical values to 43 major life events.

21. Table. Social Readjustment Rating Scale
Life event
Mean value
Death of a spouse
100
Divorce 73
Marital separation 65
Jail term 63
Death of a close family member
Personal injury or illness 53
Marriage 50
Fired at work 47
Marital reconciliation 45
Retirement
Change in health of family member 44
Pregnancy 40
Sex difficulties 39
Gain of a new family member

22. Table. Social Readjustment Rating Scale
Life event
Mean value
Business readjustment 39
Change in financial state 38
Death of a close friend 37
Mortgage or loan for major purchase (home) 31
Foreclosure of mortgage at work 30
Change in responsibilities at work 29
Son or daughter leaving home
Trouble with in-laws
Outstanding personal achievement 28
Wife begins or stops work 26
Begin or end school
Change in living conditions 25
Revision of personal habits 24
Trouble with boss 23

23. Table. Social Readjustment Rating Scale
Life event
Mean value
Change in work hour or conditions 20
Change in residence
Change in school
Change in recreation 19
Change in church activities
Change in social activities 18
Mortgage or loan for a lesser purchase (car, TV) 17
Change in sleeping habits 16
Change in number of family get-togethers 15
Change in eating habits
Vacation 13
Minor violations of the law 12

24. Pressure …
… involves expectations or demands that one behave in a certain way.

25. Pressure
You are under pressure to perform when you are expected to execute tasks and responsibilities quickly, efficiently, and successfully.

26. How do you respond to stress?
Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:
Foot on the gas
Foot on the brake
Foot on both

27. Dealing with Stressful Situations: The Four A’s
Change the situation:
Avoid the stressor
Alter the stressor   
Change your reaction:
Adapt to the stressor
Accept the stressor

28. Stress Management Strategy 1: Avoid unnecessary stress
Learn how to say “no”
Avoid people who stress you out
Take control of your environment
Avoid hot-button topics
Pare down your to-do list

29. Stress Management Strategy 2: Alter the situation
Express your feelings instead of bottling them up
Be willing to compromise
Be more assertive
Manage your time better

30. Stress Management Strategy 3: Adapt to the stressor Reframe problems
Look at the big picture
Adjust your standards
Focus on the positive

31. Stress Management Strategy 4: Accept the things you can’t change
Don’t try to control the uncontrollable
Look for the upside
Share your feelings
Learn to forgive

32. Stress Management Strategy 5: Make time for fun and relaxation
Set aside relaxation time
Connect with others
Do something you enjoy every day
Keep your sense of humor

33. Stress Management Strategy 6: Adopt a healthy lifestyle
Exercise regularly
Eat a healthy diet
Reduce caffeine and sugar
Avoid alcohol, cigarettes, and drugs
Get enough sleep