Stress & Anxiety Basics Be Aware of Your Reactions !

Untie the Knots: Stress & Test Anxiety Management Charles R. Morrison, Ph.D. Licensed Psychologist Professor

© 2007 Peper Stress The “LOAD” on a system A state of anxiety produced when events and responsibilities exceed one’s coping abilities (R. Lazarus) The inability to cope with a perceived, real or imagined threat to one’s mental physical, emotional, and spiritual well-being which results in a series of physiological responses and adaptations (B. Seaward) The non-specific response of the body to any demand placed upon it to adapt

© 2007 Peper The metaphor of safety: A basic principle of our nervous system Environment Outside the body Insidte the body Nervous System neuroception SafetyDangerLife threat Spontaneously engages others eye contact, facial expression, prosody supports visceral homeostasis Defense strategies Death feigning, shutdown (immobilization Defensive strategies Fight/flight behaviors (mobilization) Fight Appease Freeze Flight Environment Outside the body Inside the body From: Stephen W. Porges, 2007

Sympathetic “ Fight or flight” response Release adrenaline and noradrenaline Increases heart rate and blood pressure Increases blood flow to skeletal muscles Inhibits digestive functions CENTRAL NERVOUS SYSTEM Brain Spinal cord SYMPATHETIC Dilates pupil Stimulates salivation Relaxes bronchi Accelerates heartbeat Inhibits activity Stimulates glucose Secretion of adrenaline, nonadrenaline Relaxes bladder Stimulates ejaculation in male Sympathetic ganglia Salivary glands Lungs Heart Stomach Pancreas Liver Adrenal gland Kidney

Parasympathetic “ Rest and digest ” system Calms body to conserve and maintain energy Lowers heartbeat, breathing rate, blood pressure CENTRAL NERVOUS SYSTEM Brain PARASYMPATHETIC Spinal cord Stimulates salivation Constricts bronchi Slows heartbeat Stimulates activity Contracts bladder Stimulates erection of sex organs Stimulates gallbladder Gallbladder Contracts pupil

How do you know that you are stressed or anxious? How do you know that a friend or family member is stressed or anxious?

© 2007 Peper Changes, Purposes, and Long-term Consequences of Stress

© 2007 Peper Travell, J.G. and Simons, D. G. (1983). Myofacial Pain and Dysfunction The Trigger Point Manual. Baltimore: Williams & Wilkins

How to stay stressed? Follow these clinically proven methods: NEVER EXERCISE EAT ANYTHING YOU WANT MALES AND FEMALES ALIKE - BE MACHO TAKE PLENTY OF STIMULANTS AVOID "WOO-WOO" PRACTICES GET RID OF YOUR SOCIAL SUPPORT WORRY ABOUT THINGS YOU CAN'T CONTROL BECOME NOT ONLY A PERFECTIONIST BUT... SET IMPOSSIBLY HIGH STANDARDS...

How do you know that you are stressed or anxious? How do you know that a friend or family member is stressed or anxious?

© 2007 Peper Manage Irritability 1.Active mood management: Relaxation, stress management, engage in cognitive activity, exercise 2.Seeking pleasure activity and distractions: Engage in pleasant activities such as humor or a hobby 3.Withdrawal-avoidance: Be alone, avoid person or thing causing bad mood 4.Social support, ventilation and gratification: Call or talk to someone, engage in emotional activity, smoke, eat 5.Passive mood management: Watch TV, drink coffee, eat, rest 6.Direct tension reduction: Take drugs, drink alcohol, have sex From: Thayer, R.E. (1996). The Origin of Everyday Moods. New York: Oxford University Press.

Stress Formula Stressors Perceived threat or demand Evaluation of coping ability Stress + + = Thus, the amount of stress I feel is determine by three things:  The number, intensity, and length of stressors I experience.  My evaluation of the degree of threat or demand posed by the stressor. My evaluation of my coping ability to deal with the stressor.

It’s The BIG Test !! Your mind just went blank You’re sweating Your stomach is getting upset Your leg won’t stop moving You can hear every noise in the room But, you really studied for this test! …..There is help for this……………

What to do??? What do you or people you know do to relieve stress? What do you or people you know do to lower anxiety for tests?