1. What is Stress? • Introduction • A stressor? • Distress? • Eustress?
Homeostasis?

2. The Body’s Response to Stress
• 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.

3. 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

4. Resistance Phase Starts immediately after alarm phase
Parasympathetic Division – controls energy levels and returns the body to a normal level of functioning - Homeostasis

5. 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

6. Common Sources of Stress
Major Life Changes
Daily Hassles
Academic Demands
Interpersonal Stressors
Time-Related Pressures
Financial Concerns
Job-Related Stressors
Social Stressors

7. 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

8. 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?

9. 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

10. Emotional & Behavioral Responses
Individual perception of stressor
Individual personality
Type A
Type B
Type C
“Hardy”

11. Emotional & Behavioral Responses, con’t.
Gender
Cultural Background
Past Experiences
Effective behavioral responses
Coping techniques

12. Health Concerns related to Stress
Cardiovascular Disease
Altered Immune System
Digestive Problems
Headaches
Injuries
Menstrual irregularities, impotence, & pregnancy complications
Type 2 Diabetes
Depression, eating disorders, post-traumatic stress disorder
70% of doctor visits are related to stress!

13. Stress Management Social support and communication Exercise Nutrition
Sleep
Attitude toward stress
Relaxation techniques
Time management
Avoiding counterproductive strategies like drinking and drugs

14. 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

15. 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

16. 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

17. “Guard well your spare moments. They are like uncut diamonds
“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

18. Live the Nike challenge . . .
JUST DO IT!!!!!

19. UWG Services for Stress
Student Development Center offers information, counseling, support services
270 Parker Hall
Excell Center – programs & personal assistance
UCC

20. A guide for college students
Website
Managing Stress:
A guide for college students

21. Other helpful websites:
(a guide to progressive muscle relaxation)
See WebCT Dimensions Folder resource listing