Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings What is Stress? Introduction Introduction – What is stress? – A stressor? – Distress? – Eustress? –Homeostasis?
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings The Body’s Response to Stress The General Adaptation Syndrome – pattern to all stressors The General Adaptation Syndrome – pattern to all stressors 3 phases: –1) Alarm –2) Resistance –3) Exhaustion Figure 3.2: The General Adaptation Syndrome: Alarm Phase.
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Alarm Phase First exposed to a stressor Body prepares to fight or flight Autonomic Nervous System (ANS) kicks in – regulates unconscious controlled areas, like breathing and heart rate Sympathetic Division – releases norepinephrine; stimulates endocrine system – hypothalamus, pituitary gland, adrenal glands – Hormones released include: adrenocorticotropic (ACTH), cortisol, epinephrine, endorphins
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Resistance Phase Starts immediately after alarm phase Parasympathetic Division – controls energy levels and returns the body to a normal level of functioning - Homeostasis
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Exhaustion Phase Physical and emotional energy used to deal with the stressor is depleted Body may feel wiped out Body must replenish the energy stores that were used Without this phase, blood pressure can remain high and body systems cannot respond to stress like they once could
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Common Sources of Stress Major Life Changes Daily Hassles Academic Demands Interpersonal Stressors Time-Related Pressures Financial Concerns Job-Related Stressors Social Stressors
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings According to a recent study: One third of Americans live with high stress Leading causes of stress are work and finances Children are growing up in stressed out homes creating psychological and physiological symptoms
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings How stressed are you? Do minor problems upset you excessively? Do the small pleasures of life fail to satisfy you? Are you unable to stop thinking about your worries? Do you feel inadequate or suffer from self- doubt? Are you constantly tired?
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Do you experience flashes of anger over a minor problem? Have you noticed a change in sleeping or eating patterns? Do you suffer from chronic pain, headaches, or back aches? If you answered “yes” to most of these questions, you need to take steps to gain control of stress in your life before it controls you! Check out Table 3.1 on pg. 66
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Emotional & Behavioral Responses Individual perception of stressor Individual personality Type A Type A Type B Type B Type C Type C “Hardy” “Hardy”
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Emotional & Behavioral Responses, con’t. Gender Cultural Background Past Experiences Effective behavioral responses Coping techniques
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Health Concerns related to Stress Cardiovascular Disease Altered Immune System Digestive Problems HeadachesInjuries Menstrual irregularities, impotence, & pregnancy complications Type 2 Diabetes Depression, eating disorders, post-traumatic stress disorder 70% of doctor visits are related to stress!
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Stress Management Social support and communication ExerciseNutritionSleep Attitude toward stress Relaxation techniques Time management Avoiding counterproductive strategies like drinking and drugs
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Stress Management, con’t. Strive for greater spirituality Confide in yourself through writing Think and act constructively Take control Problem-solve Modify your expectations Maintain positivity Cultivate a sense of humor Go with the flow
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Time Management Strategies Set priorities. Schedule tasks for peak efficiency. Set realistic goals, and write them down. Budget enough time. Break down long-term goals into short- term goals Visualize achievement of goals
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Time Management, con’t. Keep track of procrastinated tasks Tackle the least favorite tasks first Consolidate tasks when possible Identify quick transitional tasks Delegate responsibility Say “no” when necessary Give yourself a break
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings “Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life.” Ralph Waldo Emerson
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Live the Nike challenge... JUST DO IT!!!!!
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings UWG Services for Stress Student Development Center offers information, counseling, support services 270 Parker Hall Excell Center – programs & personal assistance UCC
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Website Managing Stress: A guide for college students
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings Other helpful websites: pmr.htmwww.usnews.com/usnews/nycu/health/he pmr.htm (a guide to progressive muscle relaxation) pmr.htm See WebCT Dimensions Folder resource listing