An Invitation to HealthAn Invitation to HealthChapter 3Chapter 3

Personal Stress ManagementPersonal Stress Management

©2004 Wadsworth Publishing Co.

Which of these is a stress?Which of these is a stress? A. You go to a fun party until 4 a.mA. You go to a fun party until 4 a.m B. Your dog gets sickB. Your dog gets sick C. You’re moving to your dream C. You’re moving to your dream

homehome D. You receive a promotion at workD. You receive a promotion at work E. All of aboveE. All of above

StressStressHans Selye: ‘The father of stress research’

““the nonspecific response of the human the nonspecific response of the human organism organism

to any demand placed upon it.”to any demand placed upon it.”

EustressPositive Stress

DistressNegative

Stress

Types EpisodesTypes Episodes EmotionalEmotional PhysicalPhysical EnvironmentalEnvironmental

AcuteAcute EpisodicEpisodic ChronicChronic

General Adaptation General Adaptation SyndromeSyndrome

Hans SelyeHans Selye

NeurotranmittersNeurotranmitters Happy messengers (endorphins)Happy messengers (endorphins)

1.1. Serotonin-Serotonin-melatoninmelatonin

2.2. NoradrenalinNoradrenalin

3.3. DopamineDopamine

Stress hormoneStress hormone

1. Cortisol1. Cortisol

The Effects The Effects of Stress of Stress

on the Bodyon the Body

Psychoneuroimmunology

Health Disorders Associated Health Disorders Associated With Chronic DistressWith Chronic Distress

Coronary heart Coronary heart diseasedisease

HypertensionHypertension Eating disordersEating disorders UlcersUlcers DiabetesDiabetes AsthmaAsthma DepressionDepression Migraine headaches Migraine headaches Sleep disordersSleep disorders Chronic fatigueChronic fatigue Possibly some cancersPossibly some cancers

Common Symptoms of Common Symptoms of StressStress

HeadachesHeadaches Muscular achesMuscular aches Grinding teethGrinding teeth Nervous ticksNervous ticks Increased sweatingIncreased sweating Increase in or loss of Increase in or loss of

appetiteappetite InsomniaInsomnia NightmaresNightmares FatigueFatigue

High blood pressureHigh blood pressure ImpotenceImpotence DizzinessDizziness DepressionDepression Irritation, anger, Irritation, anger,

hostilityhostility RestlessnessRestlessness Fear, panic, anxietyFear, panic, anxiety Poor concentrationPoor concentration Rapid heart rateRapid heart rate Immune suppression Immune suppression

Stress and the HeartStress and the HeartPersonality TypesPersonality Types

Type BType BEasy GoingEasy GoingLaid-Back Laid-Back

PatientPatient

Type AType AAggressiveAggressive

Hard DrivenHard DrivenImpatientImpatient

Type CType CPassivePassive

Apologetic Apologetic Overly SensitiveOverly Sensitive

High levels of distress

Low levels of distress

Moderate levelsof distress

Stress and the Immune Stress and the Immune SystemSystem

Powerful chemicals triggered by stress Powerful chemicals triggered by stress dampen or suppress the immune system dampen or suppress the immune system making the body more susceptible to making the body more susceptible to infection and illness.infection and illness.

Stress interferes with the body’s ability to Stress interferes with the body’s ability to heal.heal.

Stress may play a role in the progression Stress may play a role in the progression of breast cancer.of breast cancer.

The older you are the more stress effects The older you are the more stress effects the immune system.the immune system.

Stress and the Digestive Stress and the Digestive SystemSystem

Stress can contribute to the Stress can contribute to the development of ulcers.development of ulcers.

Good nutrition can help soothe a Good nutrition can help soothe a stressed-out stomach.stressed-out stomach. Carbohydrates boost the brain’s level Carbohydrates boost the brain’s level

of mood-enhancing serotonin.of mood-enhancing serotonin. Drink plenty of fluids to compensate Drink plenty of fluids to compensate

for fluid loss from sweating under for fluid loss from sweating under stress and stress-induced dry mouth.stress and stress-induced dry mouth.

Eat regular meals to prevent fatigue Eat regular meals to prevent fatigue and irritability.and irritability.

Avoid overeating which can exacerbate Avoid overeating which can exacerbate stress.stress.

Limit the consumption of caffeine and Limit the consumption of caffeine and sugar.sugar.

Stressors in the Lives of Stressors in the Lives of College StudentsCollege Students

Are Students More Stressed Are Students More Stressed Today?Today?

How do most people deal How do most people deal with stress?with stress?

Pick me up’sPick me up’s Put me down’sPut me down’s

Defusing Test StressDefusing Test Stress

Plan AheadPlan Ahead

Be Satisfied Be Satisfied with Doing with Doing Your BestYour Best

Talk to Talk to

Other Other

StudentsStudents

PracticePractice

Take RegularTake Regular BreaksBreaks

Be PositiveBe Positive

Other StressorsOther Stressors

Personal StressorsPersonal Stressors AngerAnger

““Road rage”Road rage” Job StressJob Stress

Workaholism: Workaholism: 24/7/35624/7/356

BurnoutBurnout Desk RageDesk Rage

Illness and Illness and DisabilityDisability

Societal StressorsSocietal Stressors DiscriminationDiscrimination

Increased Increased intolerance among intolerance among young people.young people.

ViolenceViolence Leading killer of Leading killer of

young people in the young people in the U.S.U.S.

TerrorismTerrorism September 11, 2001September 11, 2001

Sleep CycleSleep Cycle Stage 1Stage 1: :

Non-REM sleep, and brain waves smaller, pinched and Non-REM sleep, and brain waves smaller, pinched and irregular.irregular.

Stage 2Stage 2:: Brain waves larger with occasional bursts of activity.Brain waves larger with occasional bursts of activity. Eyes unresponsive.Eyes unresponsive.

Stage 3Stage 3:: Brain waves are much slower, but five times larger than stage Brain waves are much slower, but five times larger than stage

1.1. Stage 4Stage 4::

Brain waves form a slow, jagged pattern.Brain waves form a slow, jagged pattern. The most profound state of unconsciousness.The most profound state of unconsciousness.

REM sleepREM sleep

These stages are repeated four or five times a night.These stages are repeated four or five times a night.

A Sleep CycleA Sleep Cycle

Tips for Managing AngerTips for Managing Anger

Commit to changeCommit to changeRemind yourself that anger leads to illnessRemind yourself that anger leads to illness

Recognize when anger feelings are Recognize when anger feelings are developingdeveloping

Tell yourself to cool down and take controlTell yourself to cool down and take controlPrepare a positive response before anger Prepare a positive response before anger

escalatesescalatesMinimize verbal and physical languageMinimize verbal and physical language

Don’t let anger build-upDon’t let anger build-upKeep a journalKeep a journal

Seek professional helpSeek professional help

Loss of Enjoyment Loss of Enjoyment in Lifein Life

HeadacheHeadache

Depression Depression ApathyApathy

Muscle SorenessMuscle Soreness

FatigueFatigue

IndigestionIndigestion

BurnoutBurnout

Stress SurvivalStress Survival

SubliminationSublimination

ExerciseExercise BreathingBreathing RefocusingRefocusing

SpiritualSpiritualCopingCoping

StressStressSignalsSignals

Serenity Serenity BreaksBreaks

LaughterLaughter StressStressInoculationInoculation

RealityRealityChecksChecks

JournalingJournaling

Progressive Muscle Progressive Muscle RelaxationRelaxation

DescriptionDescriptionA stress managementA stress management

technique that usestechnique that uses

progressive progressive contractioncontraction

and relaxation of and relaxation of musclemuscle

groups throughout groups throughout

the body.the body.

Visualization or Guided Visualization or Guided ImageryImagery

DescriptionDescriptionMental visualization of Mental visualization of

relaxing images and relaxing images and scenes to induce body scenes to induce body relaxation in times of relaxation in times of

stress or as an aid in the stress or as an aid in the treatment of certain treatment of certain

medical conditions such medical conditions such as cancer, hypertension, as cancer, hypertension,

asthma, chronic pain, asthma, chronic pain, and obesity.and obesity.

MeditationMeditation

DescriptionDescriptionA stress management A stress management

technique used to technique used to gain control over gain control over one’s attention by one’s attention by clearing the mind clearing the mind and blocking out and blocking out the stressor(s) the stressor(s)

responsible for the responsible for the increased tension.increased tension.

BiofeedbackBiofeedback

DescriptionDescriptionA management technique inA management technique in

which a person learns to which a person learns to reliably influence physiologicalreliably influence physiological

responses to two kinds: (1)responses to two kinds: (1)responses that are not responses that are not

ordinarilyordinarilyunder voluntary control or (2) under voluntary control or (2) responses that ordinarily are responses that ordinarily are easily regulated but for whicheasily regulated but for whichregulation has broken downregulation has broken down

because of trauma or disease. because of trauma or disease.

Biofeedback Mechanism

Factors that Enable Factors that Enable Individuals to Thrive in the Individuals to Thrive in the

Face of AdversityFace of AdversityAn optimistic attitudeAn optimistic attitude

Self-efficacySelf-efficacy

Stress inoculationStress inoculation

Secure personal Secure personal relationshipsrelationships

Spirituality or religiousnessSpirituality or religiousness

How Can I Better Management How Can I Better Management My Time?My Time?

Schedule your time.Schedule your time.

Develop a game plan.Develop a game plan.

Identify time robbers.Identify time robbers.

Make the most of classes.Make the most of classes.

Develop an efficient study style.Develop an efficient study style.

Focus on the task at hand.Focus on the task at hand.

Turn elephants into hors d’oeuvres.Turn elephants into hors d’oeuvres.

Keep your workspace in order.Keep your workspace in order.

Approaches for Boosting Approaches for Boosting Your Your

Stress ResistanceStress Resistance

FocusingFocusing

ReconstructingReconstructingStressfulStressful

SituationsSituationsSelf-improvementSelf-improvement