Adapting to the Demands Adapting to the Demands and Challenges of Daily and Challenges of Daily

Living Living

How can you effectively How can you effectively maintain a positive self-maintain a positive self-image in the face of life’ s image in the face of life’ s

problems?problems?

Managing StressManaging StressWhat is stress?What is stress?

A nonspecific response of the body to any demand made A nonspecific response of the body to any demand made upon itupon it

These responses include: These responses include: Increases in blood pressure and Increases in blood pressure and Heart and respiration rateHeart and respiration rate

The release of adrenalineThe release of adrenaline Increases in muscle tensionIncreases in muscle tension Slowing of digestive functioningSlowing of digestive functioning The mobilization of the immune The mobilization of the immune

system to destroy bacteria and system to destroy bacteria and virusesviruses

Stress Represents Stress Represents . . .. . .

Your body’ s reaction to demands and Your body’ s reaction to demands and challengeschallengesPhysiological responses create a state of arousal that provides the energy Physiological responses create a state of arousal that provides the energy for the “fight-or-flight” responsefor the “fight-or-flight” response

Your mental reactions to demands and Your mental reactions to demands and challengeschallengesVery specific thoughts and emotions also accompany stressful eventsVery specific thoughts and emotions also accompany stressful events

Your thoughts can range from, “I can’t handle this,” to “I’m going to handle Your thoughts can range from, “I can’t handle this,” to “I’m going to handle this pretty well.”this pretty well.”

The interaction of your mind and bodyThe interaction of your mind and bodyYour mental and physical reactions to stressful events influence each otherYour mental and physical reactions to stressful events influence each other

Effective stress management helps you to learn ways to manage your mental Effective stress management helps you to learn ways to manage your mental reactions, overt responses, and the internal bodily reactionsreactions, overt responses, and the internal bodily reactions

Phys ical and Psycholog ical Phys ical and Psycholog ical S tre ssorsS tre ssors

StressorsStressors

Events that produce stressEvents that produce stress

They can be physical stimuli (cold, loud noises, bright lights, etc.) or They can be physical stimuli (cold, loud noises, bright lights, etc.) or psychological (social change, poverty, arguments, divorce, marriage, etc.)psychological (social change, poverty, arguments, divorce, marriage, etc.)

Physical stressorsPhysical stressorsStressors that exist in the environment and naturally trigger basic Stressors that exist in the environment and naturally trigger basic physiological processes involved in illness, pain, or discomfortphysiological processes involved in illness, pain, or discomfort

Psychological stressorsPsychological stressorsYour perception of the events you’re encounteringYour perception of the events you’re encountering

Whether an event is a stressor or not depends on your first analyzing and Whether an event is a stressor or not depends on your first analyzing and then labeling it as uncomfortablethen labeling it as uncomfortable

Appraising and Event as Appraising and Event as StressfulStressful

This appraisal process has three components:This appraisal process has three components: Anticipating the eventAnticipating the event

The event must first be categorized as either relevant or irrelevant to your l i feCircumstances judged as relevant or important are appraised to determine their potential to produce pleasant or unpleasant effects

Assessing your ability to copeAssessing your ability to copeDo you have the resources to cope?Self-efficacy is your judgment about your perceived capabi l it ies to organize and execute courses of action required to handle a situationThe control of your thoughts, emotions, and motor skil ls to deal with a situation are important capabil it ies

Evaluating the outcomes of your efforts to copeEvaluating the outcomes of your efforts to copeLater, you reflect and judge whether your efforts were successful or not assessing the benefits and costs that occurred

Focusing on Evaluating the EventFocusing on Evaluating the EventThe evaluation might help you to discover that you The evaluation might help you to discover that you didn’t exercise as much control over the situation didn’t exercise as much control over the situation

as you could haveas you could haveOften, you have more control over events than you exerciseOften, you have more control over events than you exerciseWhat you learn in this part of the process can help you cope in the futureWhat you learn in this part of the process can help you cope in the future

Not everyone will appraise an event the same wayNot everyone will appraise an event the same wayDistortions and mistakes in appraising eventsDistortions and mistakes in appraising events

The result is more stressThe result is more stressYou may also underestimate the eventYou may also underestimate the eventDistortions in appraising may represent defensive pessimismDistortions in appraising may represent defensive pessimismDefensive pessimism is a self-handicapping strategy in which low Defensive pessimism is a self-handicapping strategy in which low expectations for success in coping are set before experiencing a stressful expectations for success in coping are set before experiencing a stressful event: “ Worst-case scenario”event: “ Worst-case scenario”

Stressors Interfere with Need and Stressors Interfere with Need and Goal SatisfactionGoal Satisfaction

n It is much more difficult to satisfy your needs It is much more difficult to satisfy your needs and achieve goals when you’ re stressed outand achieve goals when you’ re stressed out

s Events are more stressful when they’ re Events are more stressful when they’ re perceived as unpredictable and/or perceived as unpredictable and/or uncontrollableuncontrollable

r When the goal is important, the perceived When the goal is important, the perceived impact of the stressor will be greater and the impact of the stressor will be greater and the stress level will be increasedstress level will be increased

Stressors Produce Stressors Produce Multiple ReactionsMultiple Reactions

Repeated exposure to even mild stress or long Repeated exposure to even mild stress or long exposures to more severe stress decreases exposures to more severe stress decreases your ability to function effectivelyyour ability to function effectively

Physical exhaustion and illness can result and will hamper your ability Physical exhaustion and illness can result and will hamper your ability to work and relate to othersto work and relate to others

Frustration, anxiety, and depression can also occurFrustration, anxiety, and depression can also occur

Self-defeating and self-downing thinking tend to increaseSelf-defeating and self-downing thinking tend to increase

Critical and negative thinking about others can resultCritical and negative thinking about others can result

G A SG A SRREE

Your response to stressors involves both the nervous system and the Your response to stressors involves both the nervous system and the endocrine/hormonal systemendocrine/hormonal system

In particular, the hypothalamus and pituitary glandIn particular, the hypothalamus and pituitary gland

The Alarm StageThe Alarm StageA state of tension, alertness, and readiness to respondA state of tension, alertness, and readiness to respond

The Resistance StageThe Resistance StageThe body mobilizes its energy to meet the demands of the stressorThe body mobilizes its energy to meet the demands of the stressor

Exhaustion StageExhaustion StageIf the stress continues over time, the body runs out of energy and is unable to If the stress continues over time, the body runs out of energy and is unable to continuecontinue

Common CommonStressorsStressorsPersonal limitationsPersonal limitations

Physical handicaps, diseases, deficiencies in social and Physical handicaps, diseases, deficiencies in social and intellectual skills, and lack of educationintellectual skills, and lack of educationType A Behavior PatternType A Behavior PatternHard-driving, energetic, competitive, and impatient, trying to do Hard-driving, energetic, competitive, and impatient, trying to do too much at one timetoo much at one timeThey become angry or hostile when challenged and worry about They become angry or hostile when challenged and worry about someone besting themsomeone besting them

They run the risk of cardiovascular and other stress-related problems

Responding to life’s demands with anger produces higher levels of physiological arousal add to that the tendency of Type A’s not to rest when tired, to smoke, to drink coffee, and to exercise less produces problemsType A’s behavior patterns stem from the way they’re trying to cope with their insecurity and a fear of failure, which developed from early relationships

More Common More CommonStressorsStressors

Overcommitment and OverdedicationOvercommitment and OverdedicationTend to push themselves to the point of emotional and physical Tend to push themselves to the point of emotional and physical exhaustionexhaustionOvercommitment and overdedication takes a toll when they begin to Overcommitment and overdedication takes a toll when they begin to question whether their efforts are worthwhile and producing question whether their efforts are worthwhile and producing anything, and they become pessimistic and burn-outanything, and they become pessimistic and burn-outThe environment where you are is an important part of your The environment where you are is an important part of your responseresponseCommunication StyleCommunication StyleType A behavior and burn-out patterns adopt styles of Type A behavior and burn-out patterns adopt styles of communication that create additional stresscommunication that create additional stressType A’s tend to be more demanding and elicit more passive and Type A’s tend to be more demanding and elicit more passive and submissive responses from otherssubmissive responses from othersBurn-out pattern persons elicit dominant responses from others and Burn-out pattern persons elicit dominant responses from others and display more submissive and passive behaviorsdisplay more submissive and passive behaviors

More Common More CommonStressorsStressors

Major Changes in Your LifeMajor Changes in Your LifeMarriage, death, loss of a relationship, divorce, injury, new job, promotion, Marriage, death, loss of a relationship, divorce, injury, new job, promotion, losing a job, vacations, birth of a childlosing a job, vacations, birth of a child

Both positive and negative changes can prevent you from accomplishing certain goals and force unexpected developments which produce new goals and objectives

Life changes disrupt the normal flow of your life, they don’t usually produce unpleasant stress

Daily HasslesDaily HasslesMinor changes that occur every day can be stressfulMinor changes that occur every day can be stressfulThe frequency, duration, and intensity of these hassles is important in The frequency, duration, and intensity of these hassles is important in determining how stressful they will becomedetermining how stressful they will becomeYour mood when the hassle occurs is important as to your reactionYour mood when the hassle occurs is important as to your reactionPeople with a high number of daily hassles tend to have more respiratory People with a high number of daily hassles tend to have more respiratory infections, headaches, bad dreams, crying spells, and tend to get angry, infections, headaches, bad dreams, crying spells, and tend to get angry, excited, and are more uneasy, bored, and restlessexcited, and are more uneasy, bored, and restless

Adverse environmental Adverse environmental eventsevents

Pos ttraumatic Stres s Dis order Pos ttraumatic Stres s Dis orderCharacterized by nightmares, flashbacks, distress when reminded of the event, Characterized by nightmares, flashbacks, distress when reminded of the event, irritability, difficulty concentrating, difficulties sleeping, the use of drugs or alcohol, irritability, difficulty concentrating, difficulties sleeping, the use of drugs or alcohol, and general unresponsivenessand general unresponsiveness

Severe storms, famines, fires, earthquake, wars all can Severe storms, famines, fires, earthquake, wars all can produce immense stressproduce immense stress

A person affected by PTSD tends to ruminate passively about their problems A person affected by PTSD tends to ruminate passively about their problems rather than actively confront themrather than actively confront them

Less severe environmental stimulation includes air Less severe environmental stimulation includes air pollution, hot or cold weather, and noise from planes, pollution, hot or cold weather, and noise from planes, trains, trucks, automobiles, and industrial processingtrains, trucks, automobiles, and industrial processing

This stimulation is also distracting making it difficult to concentrate and it This stimulation is also distracting making it difficult to concentrate and it interferes with your ability to get and retain informationinterferes with your ability to get and retain information

Coping with Coping with StressStressFive Goals of CopingFive Goals of Coping

p Prevent and reduce distressPrevent and reduce distressKeeping a moderate amount of stress Keeping a moderate amount of stress keeps you alert and ready to respondkeeps you alert and ready to respondToo little stress causes boredom; too Too little stress causes boredom; too much and you’re overwhelmedmuch and you’re overwhelmed

o Create eustressCreate eustressWhen responses to stressors lead to When responses to stressors lead to productive outcomes and constructive productive outcomes and constructive coping, this is eustresscoping, this is eustressCoping skills are neededCoping skills are needed

e Strive to live within your Strive to live within your comfort zonecomfort zoneYou need to keep a certain level of You need to keep a certain level of arousal from stressors to stay within arousal from stressors to stay within your comfort zoneyour comfort zone

e Buffer and protect yourself Buffer and protect yourself fromfrom negative consequencesnegative consequencesCoping helps to cushion the effects of Coping helps to cushion the effects of stressors and provides a certain stressors and provides a certain amount of protection from themamount of protection from them

t Conserve, replenish, and Conserve, replenish, and build an inventory of build an inventory of resources needed to manage resources needed to manage stressstressThe coping process is where you The coping process is where you spend a variety of resources to deal spend a variety of resources to deal with a situationwith a situationThe more resources you have to The more resources you have to spend, the better you copespend, the better you copeMaterial resources, personal qualities, Material resources, personal qualities, and social support are resourcesand social support are resources

Achieving the Goals for Achieving the Goals for Coping with StressCoping with Stress

Thinking constructivelyThinking constructively Restructure how events are perceived

Irrational beliefs fuel emotional firesIrrational beliefs fuel emotional firesWords like Words like all, every, always, never, totally, essential, must, should, have to, need to, ought to, must, awful, terrible, horrible lead to personal problems leading to depression, irritability, lead to personal problems leading to depression, irritability,

loneliness, excessive worrying, etc.loneliness, excessive worrying, etc.Three categories of irrational beliefs:Three categories of irrational beliefs:

DriversDrivers: perfectionism, do it yesterday, macho, self-: perfectionism, do it yesterday, macho, self-sacrifice, push to the limitsacrifice, push to the limitStoppersStoppers: catastrophizing, negative thinking, arbitrary : catastrophizing, negative thinking, arbitrary inference, rigidity, living in the past, waiting around, inference, rigidity, living in the past, waiting around, quitting, procrastinationquitting, procrastinationDistortersDistorters: overgeneralizing, blaming others, narrow-: overgeneralizing, blaming others, narrow-minded, denial, stereotyping, either/or thinking, minded, denial, stereotyping, either/or thinking, overestimating, illogical thinking, personalizationoverestimating, illogical thinking, personalization

Thinking ConstructivelyThinking ConstructivelyRestructuring how you think about events helps reduce Restructuring how you think about events helps reduce

distressdistressLook for a balanced, less absolute perspectiveLook for a balanced, less absolute perspective

c Develop a hardy mental outlookDevelop a hardy mental outlookWith better health habits, stress can be handled more efficientlyWith better health habits, stress can be handled more efficiently

t Commitment means that hardy individuals Commitment means that hardy individuals approach l ife with a sense of purposeapproach l ife with a sense of purposeBeing committed to goals means you don’t go passively through Being committed to goals means you don’t go passively through l ifel ifeYou wil l also see yourself at cause and see problems as a You wil l also see yourself at cause and see problems as a challengechallenge

e Get better at sett ing personal goalsGet better at sett ing personal goalsSet and be committed to goals that wil l provide a challengeSet and be committed to goals that wil l provide a challenge

t Develop a small-win attitudeDevelop a small-win attitudeDivide the problems into smaller parts and work through the Divide the problems into smaller parts and work through the partsparts

� time managementtime management Organize and manage your time more effectivelyOrganize and manage your time more effectively

Establish prioritiesEstablish prioritiesOrganize your activities allocating them into specific periods of timeOrganize your activities allocating them into specific periods of timeFilter your activities to determine what you really need to doFilter your activities to determine what you really need to doThe challenge is setting and acting upon your priorities within the time availableThe challenge is setting and acting upon your priorities within the time availablePersonal priorities need to focus on:Personal priorities need to focus on: Preventing problemsPreventing problems

Building relationshipsBuilding relationshipsActing on new opportunities for yourselfActing on new opportunities for yourselfFinding time for recreation and leisureFinding time for recreation and leisure

Become a little selfishBecome a little selfishA selfish approach to life means you take time out of your daily schedule to devote to A selfish approach to life means you take time out of your daily schedule to devote to yourselfyourselfRelaxing, taking walks, hobbies, reading, enhancing various skills, and other growth-Relaxing, taking walks, hobbies, reading, enhancing various skills, and other growth-producing activitiesproducing activities

� Relaxation Relaxation TechniquesTechniques

Relaxation helps to relieve stress, decrease tension, and slow down the Relaxation helps to relieve stress, decrease tension, and slow down the physiological arousal associated with stressphysiological arousal associated with stress

o Slow, rhythmic breathingSlow, rhythmic breathingMany different techniques you can use

You may use a “mantra” or key word that can help you to relax

a Guided ImageryGuided ImagerySeeing yourself in a nature scene where you are relaxed and comfortable

Take your time to enjoy each scenario within your nature scene

o Disengage yourselfDisengage yourselfWhenever you feel tense and stressed, stop what you’re doing and thinking

Take a deep breath, and tell yourself to relax and clear your mind of all thoughts

Concentrate on only one thing apart from where you are

Seeking Social SupportSeeking Social Supportu People who seek social support have fewer medical and People who seek social support have fewer medical and

emotional problemsemotional problems Social s upport is an effective buffer from s tres s Social s upport is an effective buffer from s tres s

m Types of social support:Types of social support: Emotional s upport Emotional s upport (Having someone to talk to about your feelings)(Having someone to talk to about your feelings)

Informational s upport Informational s upport (Someone to provide advice and information needed to help)(Someone to provide advice and information needed to help) Material s upport Material s upport (Provide you with equipment, money, or direct assistance)(Provide you with equipment, money, or direct assistance)

h Seek advice from those in the best position to help youSeek advice from those in the best position to help you Social s upport works bes t when it is s pecific to the problem Social s upport works bes t when it is s pecific to the problem

:Two conditions for obtaining effective he lp :Two conditions for obtaining effective he lp

1. Be clear about what you want from the other pers on1. Be clear about what you want from the other pers on

2. State your goals before dis cus s ing the problem2. State your goals before dis cus s ing the problem

De ve lop Phys ical Hardine ssDe ve lop Phys ical Hardine ss Integrate more physical activity and exercise into your lifeIntegrate more physical activity and exercise into your life

Regular exercise increases physical endurance and decreases the risk of cardiovascular problemsIt takes your mind off problems, reduces inner tension, improves your mood, enhances your self- image, you feel less frustrated, anxious, and depressed putting you more in control of your l ife

r Integrate a variety of physical activities into your life-styleIntegrate a variety of physical activities into your life-styleBrisk walks, jogging, swimming, dancing, bicycl ing, calisthenics, weight training, handball , golf, tai chi, karate, kung fu

Eat a healthy dietEat a healthy dietReduce coffee intake, junk food, high fat foods, sweets, red meat, high carbohydrates, dairy productsIncrease fruits, vegetables, nuts

Achieving Your Coping Achieving Your Coping GoalsGoals

Coping forces you to spend Coping forces you to spend time, energy, and possibly time, energy, and possibly even money; to use certain even money; to use certain personal qualities such as a personal qualities such as a positive mental outlook and positive mental outlook and use various types of use various types of information, skills, and information, skills, and abilities to solve problemsabilities to solve problems

Because you face a great many stressors daily, there’s some risk that your supply of resources may become depleted

Four things to do to avoid Four things to do to avoid depleting your resourcesdepleting your resources

Conserve resources you Conserve resources you already have and replenish already have and replenish those that were usedthose that were used

Use one or more resources Use one or more resources to offset the loss of othersto offset the loss of others

Increase your inventory of Increase your inventory of existing resources to help existing resources to help you better meet future you better meet future demands and challengesdemands and challenges

Evaluate your resourcesEvaluate your resources

An x ie t yAn x ie t y Anxiety and the Anxiety and the

appraisal of stressorsappraisal of stressorsAnxiety is an unpleasant feeling that occurs in response to an anticipated threat to your psychological or physical well-being

Anxiety happens in response to events that you expect to occur

If levels of anxiety are too high, it can interfere with your ability to think and behave appropriately

Anxiety also can occur if you evaluate your attempts to cope as unsuccessful

Anxiety and learningAnxiety and learningSometimes people learn to become anxious either through a traumatic experience, just thinking about one, or coming in close proximity to one: This is called a Conditioned Emotional Response

Anxiety can also be acquired through the process of imitation and learning

Coping with AnxietyCoping with Anxiety Passive copingPassive coping

Trying to manage anxiety and other Trying to manage anxiety and other negative emotions with relaxation, guided negative emotions with relaxation, guided imagery, meditation, and trying not to let it imagery, meditation, and trying not to let it bother youbother you

Defensive copingDefensive copingAutomatic and unconscious defense Automatic and unconscious defense mechanisms kick in for short-term reliefmechanisms kick in for short-term relief

Do the things you fearDo the things you fearFacing and challenging your fearsFacing and challenging your fearsSometimes best done in small dosesSometimes best done in small doses

Engage in some self-coachingEngage in some self-coachingObserving how someone you respect Observing how someone you respect manages fearsmanages fearsListening to the advice of people who Listening to the advice of people who encourage youencourage you““Coaching” yourself through anxious Coaching” yourself through anxious momentsmoments

The causes of depressionThe causes of depression

Depression and the process of appraising Depression and the process of appraising stressorsstressors

’ Characterized by prolonged sadness or apathetic mood that doesn t seem to go away

Depression can range from mild to severe

Feeling depressed is a possible outcome of the appraisal process

Learned helplessnessLearned helplessness : ’ ; can develop “It doesn t matter what I do it’ won t work”

Explanatory styleExplanatory style , is how you explain good and bad events in your life and this contributes to the problem

Biological factorsBiological factors There is some genetic predisposition to depression

Coping with Coping with DepressionDepression

Disputing Pessimistic Explanations for Disputing Pessimistic Explanations for EventsEventsChanging your internal dialogueChanging your internal dialogueReframing and reinterpreting eventsReframing and reinterpreting eventsSeek small wins, learn to relax more, develop Seek small wins, learn to relax more, develop social support networks, and work on your healthsocial support networks, and work on your health

Counseling and Drug TherapiesCounseling and Drug TherapiesWhen depression goes on for too long, or is very When depression goes on for too long, or is very severe, you may need to seek therapy to work severe, you may need to seek therapy to work through itthrough itIf the depression isn’t reduced, you may need If the depression isn’t reduced, you may need drugsdrugs

The Role of Your Self-ImageThe Role of Your Self-Image

Three important definitionsThree important definitionsSelfSelf – the “I,” “me.” or “myself” – the “I,” “me.” or “myself”

Self-imageSelf-image – how you see yourself – how you see yourself

Self-conceptSelf-concept – how you define yourself – how you define yourself

Self-esteemSelf-esteem – the positive or negative feelings about yourself overall – the positive or negative feelings about yourself overall

The self-image as a guide and regulator of your The self-image as a guide and regulator of your actionsactionsThe “self” is tied to the roles you play and these roles are scripts that guide your The “self” is tied to the roles you play and these roles are scripts that guide your actionsactions

The self-concept includes a variety of roles, so conflict can develop between rolesThe self-concept includes a variety of roles, so conflict can develop between roles

The self-image in developing and maintaining The self-image in developing and maintaining relationshipsrelationshipsIf you have insight into your positive and negative characteristics, you can see others If you have insight into your positive and negative characteristics, you can see others more accuratelymore accurately

Setting Goals for Self-RenewalSetting Goals for Self-RenewalSelf-renewal involves adopting new or changing existing roles, acquiring Self-renewal involves adopting new or changing existing roles, acquiring new or modifying existing personal characteristicsnew or modifying existing personal characteristics

:Six questions to ask :Six questions to askWhat goals for self-renewal do I want to pursue?What goals for self-renewal do I want to pursue?

Why do I want to achieve this particular goal?Why do I want to achieve this particular goal?

What positive and negative effects would pursuing this goal have for my life?What positive and negative effects would pursuing this goal have for my life?

Have I stated my goals in ways that will maximize my chances of achieving Have I stated my goals in ways that will maximize my chances of achieving them?them?

Do I possess the skills, abilities, and information needed to achieve my Do I possess the skills, abilities, and information needed to achieve my goals?goals?

In what ways can other people help me?In what ways can other people help me?