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Personal Stress Management
4 Personal Stress Management
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What is Stress? Stress Stressors
Nonspecific response of the body to any demand Stressors Positive or negative things that upset or excite you
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What is Stress? (cont’d.)
1. Acute, time-limited 2. Brief naturalistic 3. Sequence of stressful events 4. Chronic stressors 5. Past stressors
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What Causes Stress? Example of Theory Type of Theory Biological
General Adaptation Syndrome Non-Biological Cognitive-Transactional Model Life-Events Model Psychological Diathesis Stress Model
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The General Adaptation Syndrome
Figure 4.1. General Adaptation Syndrome (GAS)
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Cognitive-Transactional Model
Summary Powerful relationship between stress and health exists Details Stress is an individual response Stress is the relationship between demands and ability to deal with demands without unreasonable or destructive costs
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The Life Events Model Summary Details
Individual level of stress based on life-change units Details Scores give ‘potential stress’ of each event Over 300 units/year increases risk of serious health problems
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The Diathesis Stress Model
Summary Stressors have different effects based on individual’s predisposition to psychological problems Details Stressors that exceed a person’s threshold trigger psychological symptoms
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Stress and Physical Health
Overview Causes molecular changes in chromosomes Increases susceptibility to illness Slows digestive system Alters endocrine system
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Stress and Physical Health (cont’d.)
Figure 4.2. The Effects of Stress on the Body
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The Impact of Cortisol Effects Of Cortisol
Slows time to remove triglycerides from blood stream Creates excessive central obesity Increases risk of diabetes and heart disease Risk of heart disease is higher for those who experience anger, anxiety and depression These emotions also cause release of cortisol
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Stress and the Heart Significant inherited risk factor for heart disease is the family transmission of stress Stress pushes people toward bad habits that cause heart disease: Overeating, smoking etc. Increased blood pressure from chronic stress
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Stress and Immunity Immune system adaptation to stress becomes harmful as stress becomes chronic Traumatic stress can impair immunity for one year Acute stress decreases number of immune cells Women are at higher risk for autoimmune and allergic disorders
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Stress and Digestion Ways to minimize stress effects
Stress changes how the body digests and metabolizes food Ways to minimize stress effects Avoid weight gain Eat meals regularly Eat sugar in small amounts Avoid caffeine
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Stress on Campus Half of college students report high levels of stress each semester Financial problems Test pressure Problems in friendships and relationships Frustration Daily hassles
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Coping with Test Stress
Plan ahead Be positive Take regular breaks Practice Talk to other students Be satisfied with doing your best
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Men and women react to and cope with stress in different ways
Gender Differences Men and women react to and cope with stress in different ways Women Men Stress Higher stress level Less stress felt Coping ‘Tend and befriend’ Emotional response Impulsive action Fight or flight Aggression
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Minority Students Under Stress
Racism and acculturation may create stress for minority students Acculturation Change in an ethnic minority due to contact with an ethnic majority Racism Discrimination based on race Effects of stress Increased sensitivity to social climate, experiences of actual or perceived racism Symptoms of depression and suicidal thoughts
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Other Personal Stressors
Other Stressors Job stress Illness or disability Societal stress Economic stress The anger epidemic
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Psychological Responses to Stress
Defense Mechanisms Mental processes that help us cope with stress Cognitive Restructuring (CBT) Helps people deal with stress by recognizing, challenging, and changing negative thought patterns
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Managing Stress 1. Journaling 2. Exercise 3. Relaxation
Progressive relaxation Visualization Biofeedback 4. Meditation and Mindfulness 5. Yoga
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Traumatic Life Events and Stress
Posttraumatic Stress Disorder Any event that causes trauma: Captivity Assault Rape Child Abuse Accidents Disaster Health Effects Memory problems Increased risk of heart disease and metabolic syndrome Treatment Different for every person Therapy and medication
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Traumatic Life Events and Stress (cont’d.)
Resilience factors Optimistic attitude Self-efficacy Stress inoculation Secure personal relationships Spirituality or religiosity
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Everyone can learn time management!
Organizing Your Time Everyone can learn time management! Use calendar to plan ahead Allow extra time for the unexpected Identify time robbers Break down big tasks Make study time efficient Keep study area organized
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Chapter Summary Distinguish Compare and Contrast Discuss Identify
Categories of stress Compare and Contrast Biological and nonbiological theories of stress Discuss Effects of stress on heart, immunity and digestion Identify Common stressors of college students Evaluate Stress management techniques Explain The link between trauma and stress, including PTSD
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