1. STRESS IS A PHYSICAL AND/ OR MENTAL RESPONSE TO EXTERNAL OR INTERNAL DEMANDS THAT ARE A PERCEIVED OR REAL THREAT.

2. STRESS IS CONSIDERED THE #1 HEALTH CRISIS IN AMERICA 75-90% OF DOCTOR VISITS ARE STRESS RELATED APRIL IS NATIONAL STRESS FREE MONTH

3. TOP SELLING DRUGS.. CATEGORIES: ANTI- DEPRESSANTS ANTI- ULCER

4. WHAT INFLUENCES OUR STRESS? personality past experience cultural background moral values social network gender life-style personal belief system self-efficacy

5. life attitudes that are high-risk for burnout having very high ideals always getting impatient/ annoyed with others feeling only your ideas are RIGHT blaming yourself - “shoulding” having a tendency to always blame others

6. having a need to do everything yourself feeling equally upset with minor hassels more to do- less time to do it in accepting social obligations you know you will not have time for later spending more time and energy on trivial task while avoiding the more difficult ones

7. stress management... stress- the body’s physical reaction to any demand placed on it. stressor- any event that triggers the stress response. eustress- positive stress (improves performance) distress- negative stress (decreases performance) A certain amount of stress is needed for optimal performance. This amount is individual.

8. General Adaptation Syndrome the body’s physical reaction to stress, the “stress response”. (Dr. Hans Selye)

9. 3 stages of stress The alarm phase is characterized by the triggering on the Stress Alert System (the fight or flight response). Alarm is generated in the body and the whole body starts preparing for a fight or to take flight. There is a flush of energy, and all activities are speeded up. The pressure is evident and could be seen as excitement or fear.

10. Alarm- fight or flight purpose- “survival” to prepare the body for vigorous muscular activity in response to perceived danger.

11. fight or flight response: 1. stressor (which is a perceived demand or threat)... 2. stress hormones released (chemicals such as adrenaline and cortisol)...... 3. causes physical reactions....ENERGY!

12. fight or flight.. physical reactions: many systems of the body increase their activity. examples- increased heart rate, increased blood pressure, increased muscle tension... exceptions- decreased digestion/gastrointestinal system, decrease reproductive system, decrease immune system.

13. In the resistance phase because of the continuation of the stressful conditions there is a depletion of energy and the person feels run down. As the pressure mounts s/he struggles to meet various demands expected of him/ her. Bouts of irritation start, there is over-reaction to minor issues, the sleep pattern starts getting altered and she starts to become weaker both mentally and physically. Very clear physical, psychological and behavioral changes are observed by others.

14. When the stressful condition prolongs, and even after observing distinct symptoms of resistance phase, appropriate measures are not resorted to, then the exhaustion phase takes over. As the name suggests the person feels fully exhausted and tired. This may go on to the extent of absence of all enthusiasm to work and live. Psychosomatic diseases take root. There is emotional breakdown, insomnia, heart and BP complications. The burnout has taken root.

15. ADAPTIVE ENERGY Adaptive energy is the psychological energy we all need to “cope”. When we have burned enough energy, we are tired- even (and sometimes especially) when we have not expended a lot of physical movements. Our body does not know the difference between a stress response and running a mile as hard as we can.

16. The ideal in life is that... we use energy to face stress give ourselves time to rest, regenerate, etc. allow our fuel tank to return to full The danger is when we are always using fuel and never replenishing it.

17. HOT REACTORS A hot reactor is someone who responds to mildly stressful situations with a more exaggerated “fight-or- flight” response what drives up blood pressure and other physiological reactions. According to cardiologists, one in every five people is a hot reactor.

18. Left untreated, hot reactors are subject to heart disease, stroke, and sudden early death. Cooling down however, can not only save their life, but dramatically increase productivity and help to live a much more fulfilling life.

19. psychosomatic theory of stress psycho- mind somatic- body

20. A. psychosomatic disease is one in which a state of mind triggers or mediates real physical damage to the body. example- stress weakens the immune system

21. B. The holistic effect of stress: stress can effect many or all aspects of our life....physical, mental, social. examples???

22. C. What are some illnesses that are brought on by too much stress? It is estimated that 75% to 90% of all illnesses are related to stress.

23. control continuum go-know-flow What do you do with things you can control? GO- make changes in them as you need to

24. What do you do with the things you have partial control? KNOW- which things you can control and what you can’t. Change the pieces you can control, let the others go.

25. What do you do with the things you have no control? FLOW- don’t try to control or avoid, but look to creatively respond when you need to. Adapt your beliefs or life style.

26. improving self- esteem speak up for yourself don’t put yourself down remember- you are in charge of your life NO pity parties believe in yourself

27. be all that you can be tend to your needs be proud of yourself treat others the way you would like to be treated do the right thing