1. What it is and how to cope
Stress
What it is and how to cope

2. A definition of “stress”
A combination of thoughts and worries that have negative affect on the body’s responses What do you think when you are stressed? What do you feel when you are stressed?

3. Phases of Stress Alarm: sudden response to danger
Adrenaline rush followed by quick decrease when danger passes
Vigilance: stay alert, response level does not go down immediately
Free cortisol: hormone secreted by body in stress
When vigilant, builds up in your body’s fluids

4. Predictors of Stress Negative situations Positive situations
Personality—some are less able to adapt to stress
Introverts do not habituate well
Less reactive people can handle stress
Hassles—regular demands or inconveniences
Secondhand stress
People surrounding you are stressed
Women are more affected by this than men—women express, men withdraw

5. Negative Signs of Stress
Emotional signs
Irritability
People are low information processors—max out on info processing when stressed b/c constantly thinking of things
More information makes you angry, see everything as serious
Sadness, depression
Apathy
Anxiety
Free-floating anxiety: constantly waiting for the other shoe to drop
Mental fatigue
Forget things, what you meant to do
Overcompensate or live in denial by taking on extra work

6. Negative Signs of Stress
Behavioral
Avoidance
Other people stimulate us, so we stay away
Might this be good?
How can this be bad?
Do things to extremes
What do you do too much of when stressed?
Cause oneself administrative, legal problems
Rushing leads to accidents
How could this affect your family?

7. Negative Signs of Stress
Physical
Sleep too much, too little
Weight issues
Headaches, migraines
Digestive problems
Aches and pains
Get sick more because immune system is low
Over self-medicate
Injuries
Physical exhaustion—cannot get enough sleep

8. Coping with Stress Time and situation management
Gather feedback about how you spend time
How can you measure how you spend your time?
P R I O R I T I Z E
What has the least consequence if you don’t do it?
What do you do now that you could stop doing?

9. Coping with Stress Physiological and Behavior Strategies
Keep fit and avoid sickness
How does exercise help?
Activity makes us tired—sleep better
Eat well (more “good for you” foods) to metabolize better
Get rid of germs with healthy habits
Flu shots
Wash hands
Gargle with salt water
Relaxation techniques

10. Coping with Stress Cognitive methods—change how you think
Replace irrational beliefs with reasonable thoughts
i.e., Perfectionism or total self-relianceacceptance of fallibility and asking others for help
Take a problem-solving approach—don’t just wallow in self-pity
Learn to say “No” and be assertive
Use ERA statements
Empathy
Rationale
Action

11. Communication Attributes of Less Stressed People
Self-disclose appropriately to a friend
Use positive self-statements and surround selves with positive people
4 C’s
Commitment: what you do is important
In Control: internal locus of control, make choice to reduce stress
Challenge: view potential stressors as challenges, not problems
Conscientiousness: stay on task early on, get over stress early

12. Practicing Stress Management
Write for 15 minutes about things that stressed you recently and how they made you feel
Relaxation Response
Progressive Muscle Relaxation