Stress

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Stress

• Chapter 2

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Stress

• The collective physiological emotional
  responses to any stimulus that disturbs an
  individuals homeostasis
• Stressor- trigger/event that causes stress
• Stress response- physical, emotional, and/or
  behavioral reactions to stress

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Physical Responses

• Actions of nervous endocrine systems
• Fight or flight reaction
• Release of hormones
• Increased heartbeat
• Sweating
• Abnormal breathing

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Emotional Responses

• Anxiety
• Depression
• Fear

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Behavioral Responses

• Can promote wellness
• Talking
• Laughing
• Exercising
• Meditating
• Using time management skills

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Other Behavioral Responses

• Can compromise wellness
• Overeating
• Using drugs or alcohol
• Smoking

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Factors that Influence our Ability to Cope

• Personality
• Type A- controlling, schedule driven
• Type B- less hurried, more tolerant
• Type C- difficulty expressing emotions managing
  anger
• Cultural background influences coping
• Gender roles affect our experience of stress
• Past experiences influence our response to stress

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Stress Disease

• Eustress versus distress
• General Adaptation Syndrome
• Alarm reaction- senses heighten/sharpen heart
  rate, breathing, blood pressure increase
  muscles tighten
• Resistance stage-body develops a new level of
  homeostasis
• Stage of exhaustion- depletion of resources
• Allostatic Load- long term wear and tear of the
  stress response

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General Adaptation Syndrome(GAS)
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Psychoneuroimmunology

• Relationship between stress and disease
• Interactions among the nervous, endocrine, and
  immune systems
• Stress (and the effects on the nervous and
  endocrine systems) impacts our health by
  impairing our immune system

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Health Problems Linked to Stress

• Cardiovascular disease
• Colds other infections
• Asthma allergies
• Cancer
• Chronic disease flare-ups

• Psychological problems
• Digestive problems
• Headaches migraines
• Insomnia fatigue
• Injuries
• Hormonal problems

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Stress Management Techniques

• Healthy Living
• Social support
• Communication
• Exercise
• Nutrition
• Sleep
• Time management

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Sleep

• Without sleep, mental and physical processes
  deteriorate (7-9 hours)
• Headaches, difficulty concentrating, forgetful,
  irritable
• More susceptible to weight gain and illness
• Causes accidents
• Extreme- can lead to psychotic symptoms

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Time Management

• Set priorities
• Schedule tasks for peak efficiency
• Set realistic goals
• Budget enough time
• Break down long term goals
• Track tasks you put off

• Do least favorite first
• Keep a list of 5 minute tasks
• Delegate
• Say no
• Allow time for play
• Stop thinking about it and just do it

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Stress Management Techniques

• Cognitive
• Problem solving
• Modifying expectations
• Develop sense of humor
• Live in the present
• Go with the flow
• Maintain positivity

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Stress Management Techniques

• Relaxation Techniques
• Progressive relaxation
• Visualization
• Meditation
• Deep breathing
• Yoga
• Tai Chi martial arts
• Tai Chi animation
• Music
• Biofeedback