1. written by Bridget Melton, Georgia Southern University Lecture Outline Copyright © 2010 Pearson Education, Inc. Chapter 3 Managing Stress: Coping with Life’s Challenges

2. Copyright © 2010 Pearson Education, Inc. Pop Quiz Please take out a sheet of paper. Put your name and ID in the upper right-hand corner. Define the following terms: 1.Allostatic load 2.Immunocompetence 3.Hypothalamus 4.Parasympathetic nervous system 5.Psychoneuroimmunology

3. Copyright © 2010 Pearson Education, Inc. Activity Break Tear up your paper—no quiz today! Tell me how you felt when you saw the pop quiz slide. Tell me how you felt when I announced it was a joke.

4. Copyright © 2010 Pearson Education, Inc. Objectives Define stress and examine its potential impact on health, relationships, and success in college. Explain the phases of the general adaptation syndrome and the physiological changes that occur during them. Examine the physical, emotional, and social health risks that may occur with chronic stress. Discuss sources of stress and examine the unique stressors that affect college students. Explore techniques for coping with or reducing exposure to stress and using positive stressors to enrich your life.

5. Copyright © 2010 Pearson Education, Inc. What Is Stress? The mental and physical response of our bodies to the changes and challenges in our lives A stressor is any physical, social, or psychological event or condition that causes the body to adjust to that situation. Strain Coping Eustress (positive stress) Distress (negative stress)

6. Copyright © 2010 Pearson Education, Inc. The Body’s Response to Stress Fight-or-flight response General adaptation syndrome (GAS), characterized by Hans Seyle in 1936, has three distinct phases: 1.Alarm phase 2.Resistance phase 3.Exhaustion phase

7. The General Adaptation Syndrome Copyright © 2010 Pearson Education, Inc.

8. Alarm Phase (of GAS) Autonomic nervous system (ANS) is triggered when the mind perceives a stressor the brain interprets as a threat. Sympathetic nervous system releases hormones that speed heart rate. Parasympathetic nervous system counteracts the actions of the sympathetic branch, reaching a balance.

9. Copyright © 2010 Pearson Education, Inc. The General Adaptation Syndrome Alarm: Autonomic nervous system Sympathetic nervous system Parasympathetic nervous system Resistance Exhaustion: Allostatic load

10. Copyright © 2010 Pearson Education, Inc. Resistance and Exhaustion Phases (of GAS) Resistance phase: The body tries to return to homeostasis but doesn’t achieve complete rest. Exhaustion phase: Stress is promoted to adaptation. Deep stores of adaptation are preset by heredity. Superficial adaptation stores are renewable and present the first line of defense against stress.

11. Copyright © 2010 Pearson Education, Inc. Stress and Your Health Highly stressed individuals are at greater risk. Cardiovascular disease (CVD) CDC reported that stress accounts for approximately 30 percent of the attributable risk of myocardial infarction (heart attack). Impaired immunity Psychoneuroimmunology (PNI) analyzes the relationship between the mind’s response to stress and the immune system’s ability to function effectively. Diabetes Studies show a link between psychological or physical stress and diabetes. Obesity Studies suggest that higher stress levels increase the amount of the hormone Cortisol released in the body, causing weight gain.

12. Physical Symptoms of Stress Copyright © 2010 Pearson Education, Inc.

13. Stress and the Mind Stress may contribute to mental disability and emotional dysfunction. These effects may be manifested as lost work productivity. difficulties in relationships. abuse of drugs and other substances. displaced anger. aggressive behavior.

14. Copyright © 2010 Pearson Education, Inc. Sources of Stress Psychosocial sources of stress Change Hassles Pressure Inconsistent goals and behaviors Conflict Overload Burnout Other (overcrowding, discrimination, unemployment, and poverty)

15. Copyright © 2010 Pearson Education, Inc. ABC News Video: Stress at Work and Home | Stress at Work and Home Discussion Questions 1.For those in class who work full or part time, share an extremely stressful work event and how it was resolved. How did you feel at that time? 2.In potentially stressful situations at home, how do you prevent issues from escalating to an uncontrollable level? 3.Name a few ways to reduce stress at school. Have you had success in any of these? What support systems need to be in place?

16. Copyright © 2010 Pearson Education, Inc. Stress and “-isms” Different viewpoints and backgrounds cause stress. Race Ethnicity Religious affiliation Age Sexual orientation Other

17. Copyright © 2010 Pearson Education, Inc. Environmental Stress Stress that results from events occurring in the physical environment Floods Hurricanes Earthquakes Fires Industrial disasters Background distressors, such as noise, air, and water pollution

18. Copyright © 2010 Pearson Education, Inc. Self-Imposed Stress Appraisal of demands that result in stress Self-esteem Self-efficacy External versus internal locus of control Personality types and hardiness Type A: hard-driving, competitive, anxious Type B: relaxed, noncompetitive, tolerant Type C: introverted, eager to please, and compliant

19. Copyright © 2010 Pearson Education, Inc. Activity Break: Stressors and Symptoms Brainstorming Get into groups of 4 or 5. What factors stress you out? What signs and symptoms of stress do you experience? Create a top five list for your group, number 1 being the greatest stressor Share with the class.

20. Copyright © 2010 Pearson Education, Inc. Stressors on the College Student Absence from home Pressure to make new friends Large classes Academic pressures National College Health Assessment reported that stress was the number one factor affecting individual academic performance.

21. Copyright © 2010 Pearson Education, Inc.

22. Activity: Coping Brainstorming Get back into your groups and list how you cope with stress. Create a top five list for your group, number 1 being the greatest stressor. Share with the class.

23. Copyright © 2010 Pearson Education, Inc. Managing Your Stress Building skills to reduce stress Assessing your stressors Changing your responses Learning to cope Downshifting

24. Copyright © 2010 Pearson Education, Inc. Managing Social Interactions Making the most of support groups Important part of stress management Members include friends, family members, and co-workers. If no close support group exists for you, there are alternatives: counseling services, clergy, instructors, mental health clinics.

25. Copyright © 2010 Pearson Education, Inc. Taking Mental Action Changing the way you think Cognitive restructuring Managing emotional responses Learn to laugh and cry. Fight the anger urge. Identify your anger style (e.g., explosive). Recognize patterns in your anger responses and how to de-escalate. Plan ahead (e.g., traffic). Develop a support system. Develop realistic expectations of yourself and others.

26. Copyright © 2010 Pearson Education, Inc. Taking Positive Physical Action Exercise Human stress response is intended to end in physical activity. Relax As your heart rate slows, your blood pressure and metabolic rate decrease, allowing you to channel energy appropriately. Eat right Avoid sympathomimetics (e.g., caffeine) that may cause distress in the body.

27. Copyright © 2010 Pearson Education, Inc. Managing Your Time Procrastination is a common problem among college students. Time management tips to follow: Take on only one thing at a time. Clean off your desk. Prioritize your tasks. Don’t be afraid to say no. Find a clean, comfortable place to work with no interruptions. Reward yourself for work completed. Use time to your advantage. Break overwhelming tasks into small pieces. Remember that time is precious.

28. How Do You Spend Your Time? Copyright © 2010 Pearson Education, Inc.

29. ABC News Video: The Multitasking Myth | The Multitasking Myth Discussion Questions 1.Why isn’t multitasking as good as one might think? Do you agree that it’s a problem? 2.How do you multitask in your own life? Does it have an effect on the quality of the tasks your are doing simultaneously? 3.Translate the three steps outlined to be more productive to your own daily life. Could you follow them?

30. Copyright © 2010 Pearson Education, Inc. Managing Your Finances Tips to better manage your money and reduce finance-related stress: Develop a realistic budget. Take care of bills immediately, and consider electronic banking. Educate yourself about how to manage your money. Avoid those tempting credit cards. Don’t get into debt.

31. Copyright © 2010 Pearson Education, Inc. Alternative Stress-Management Techniques Yoga, qigong, tai chi Meditation Breathing techniques Progressive muscle relaxation Visualization Hypnosis Massage therapy Biofeedback

32. Diaphragmatic Breathing Copyright © 2010 Pearson Education, Inc.

33. Developing Your Spiritual Side: Mindfulness Physical dimension: Interact with the natural environment. Emotional dimension: Focus on positive emotions through self-talk. Social dimension: Listen actively by taking note of content, intent, and feelings expressed. Intellectual dimension: Use our minds for objective reasoning.