Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings PowerPoint ® Lecture Slide Presentation prepared by Michael Hall Chapter 3 Managing Stress: Coping with Life’s Challenges

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Objectives  Define Stress.  Explain the three phases of the general adaptation syndrome, and describe what happens physiologically.  Examine the health risks that may occur with chronic stress.  Discuss psychosocial, environmental and self-imposed sources of stress.  Examine special stressors that affect college students and strategies for reducing risk.  Explore techniques for coping with unavoidable stress.  Examine the role of spirituality in enhancing the ability to deal with stress.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings

Is Stress Normal?  Stress is an everyday part of life. However, stress can become unhealthy if we do not recognize our stress and attempt to alleviate it.

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings What Is Stress?  The mental and physical response of our bodies to the changes and challenges in our lives  Stressor – any physical, social, or psychological event or condition that causes the body to adjust to that situation  Eustress – positive stress that presents the opportunity for personal growth and satisfaction  Distress – negative stress that results in debilitative stress and strain

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings The Body’s Response To Stress  “Fight or Flight” Response  General Adaptation Syndrome (GAS) – characterized by Hans Seyle 1936; three distinct phases: 1.Alarm Phase 2.Resistance Phase 3.Exhaustion Phase

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Alarm Stage  Body is ready for quick action  Adrenaline is released; physical symptoms

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Fight or Flight  When our fight or flight system is activated, we tend to perceive everything in our environment as a possible threat to our survival.  By its very nature, the fight or flight system bypasses our rational mind—where our more well thought out beliefs exist—and moves us into "attack" mode.  Example?

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Resistance Stage  Body attempts to regain balance  Adrenaline no longer released

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Exhaustion Stage  A constant stressor may overload resistance stage  Physical illness may occur

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Exhaustion leads to Psychosomatic Illness What is this? Physical illness caused by stress Psycho=mind somatic=body

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Stress And Your Health  Highly stressed individuals are at greater risks for: Cardiovascular disease (CVD) Impaired immunity Diabetes Cancer Headaches Ulcers Depression Low back pain

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings 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

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Sources Of Stress  Psychosocial sources of stress: Change Hassles Pressure Inconsistent goals and behaviors Conflict Overload Burnout Other (overcrowding, discrimination, unemployment, poverty)

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Stress And “Isms”  When different viewpoints and backgrounds cause stress: Race Ethnicity Religious affiliation Age Sexual orientation Other

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Environmental Stress  Stress that results from events occurring in the physical environment Floods Hurricanes Earthquakes Fires Industrial disasters  Background distressors – noise, air and water pollution

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Self-Imposed Stress  Appraisal of demands that result in stress Self- Esteem Self-Efficacy External vs. Internal Locus of Control Personality types and hardiness Type A Type B

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Stress And The College Student  Away from home  Pressure to make new friends  Large classes  Academic pressures  National College Health Assessments reported that stress was the number one factor affecting individual academic performance

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings The Student Stress Scale Table 3.2

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Managing Your Stress  Building Skills to Reduce Stress Assessing your stressors Changing your responses Learning to cope Downshifting  Managing Emotional Responses Learn to laugh and cry Manage hostility and anger

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings 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

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Fighting The Anger Urge  5 main sources of anger are related to threats to: Safety and well-being Power Perfectionism and pride Self-sufficiency and autonomy Self-esteem and status  What to do? Understand what anger is and how you tend to express it Develop an awareness and acceptance of your own tendency to anger Recognize your anger patterns Learn and practice good communication Respect others and yourself

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Stress Management  Changing the way you think  Taking physical action Exercise Relaxation Eating right  Managing your time  Managing your finances

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Alternative Stress Management Techniques  Visualization  Hypnosis  Massage therapy  Meditation  Biofeedback

Copyright © 2008 Pearson Education, Inc., publishing as Pearson Benjamin Cummings Developing Your Spiritual Side: Mindfulness  The Physical Dimension  The Emotional Dimension  The Social Dimension  The Intellectual Dimension