Stress Assessment and Management Techniques

1
Chapter 12
ChapterOutline
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Stress Assessment andManagement Techniques

2
Key terms
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Stress The mental, emotional, and physiological
  response of the body to any situation that is
  new, threatening, frightening, or exciting

• Stressor Stress-causing event

3
Key terms
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Eustress Positive stress health and performance
  continue to improve even as stress increases

• Distress Negative stress unpleasant or harmful
  stress under which health and performance begin
  to deteriorate

4
Key terms
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Homeostasis A natural state of equilibrium The
  body attempts to maintain this equilibrium by
  constantly reacting to external forces that
  attempt to disrupt this fine balance

• General adaptation syndrome (GAS) A theoretical
  model that explains the bodys adaptation to
  sustained stress Includes three stages Alarm
  reaction, resistance, and exhaustion/recovery

5
Stress
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Learning to live and get ahead today is nearly
  impossible without stress
• Few people seem to understand stress or know how
  to cope effectively
• A certain amount of stress (eustress) is
  necessary for optimum health, performance, and
  well-being

6
Stress response
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Stress prepares the organism to react to the
  stressor (fight or flight mechanism)
• Some people thrive under stress, others are
  unable to handle it
• The individuals reaction to a stress-causing
  agent determines whether that stress is positive
  (eustress) or negative (distress)
• When stress levels reach mental, emotional, and
  physiological limits, stress becomes distress and
  the person no longer functions effectively

7
Relationship between stress and health and
performance
Figure 12.1
8
General Adaptation Syndrome The bodys response
to stress can end in exhaustion, illness, or
recovery
Figure 12.2
9
Stress and illness
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Chronic distress raises the risk for many health
  disorders, including
• Coronary heart disease
• Hypertension
• Eating disorders
• Ulcers
• Diabetes
• Asthma

• Depression
• Migraine headaches
• Sleep disorders
• Chronic fatigue
• Possibly cancer

10
Stressandhealth
11
Common symptoms of stress
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Headaches
• Muscular aches (mainly in neck, shoulders, and
  back)
• Grinding teeth
• Nervous tic, finger tapping, toe tapping
• Increased sweating

• Increase in or loss of appetite
• Insomnia
• Nightmares
• Fatigue
• Dry mouth
• Stuttering

12
Common symptoms of stress
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• High blood pressure
• Tightness or pain in the chest
• Impotence
• Hives
• Dizziness
• Depression

• Irritation
• Anger
• Hostility
• Fear, panic, anxiety
• Stomach pain, flutters
• Nausea

13
Common symptoms of stress
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Cold, clammy hands
• Poor concentration
• Pacing
• Restlessness

• Rapid heart rate
• Low-grade infection
• Loss of sex drive
• Rash or acne

14
Critical thinking
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Can you identify sources of eustress and distress
  in your personal life during this past year?
• Explain your emotional and physical response to
  each stressor and how the two differ.

15
Figure 12.3
students
Stressors in the lives of college students
16
Key terms
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Type A Behavior pattern characteristic of a
  hard-driving, overambitious, aggressive, at times
  hostile, and overly competitive person
• Type B Behavior pattern characteristic of a
  calm, casual, relaxed, and easy-going individual

• Type C Behavior pattern of individuals who are
  just as highly stressed as the Type A but do not
  seem to be at higher risk for disease than the
  Type B

17
Changing type A personality
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Write a contract with yourself
• Work on only one or two habits at a time
• Eat more slowly and only when you are relaxed and
  sitting down
• If you smoke, quit

• Cut caffeine intake It increases tendency to
  become irritated
• Take regular breaks throughout the day
• Work on fighting your impatience
• Work on controlling hostility keep a log

18
Changing type A personality
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Look for patterns of what sets you off
• Plan activities just for fun
• Choose a role model
• Simplify Which activities can you eliminate?
• Set your alarm clock half an hour earlier

• Do something truly relaxing each day
• Pay attention to what your own body clock is
  saying
• Learn to treasure unplanned surprises
• Savor your relationships

19
Stress vulnerability
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• A number of factors affect the way in which
  people handle stress (see Activity 12.2 in your
  textbook)
• How people deal with these factors can increase
  or decrease vulnerability to stress
• These factors are related to health, social
  support, self-worth, and nurturance (sense of
  being needed)
• Many of these factors describe situations and
  behaviors that are within a persons control
• To make yourself less vulnerable to stress,
  improve the factors that make you more vulnerable
  to stress

20
Time management
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• People who do not manage time properly experience
  chronic stress, fatigue, despair, discouragement,
  and illness
• Steps to time management
• Find time killers
• Set long-range and short-range goals
• Prioritize your immediate goals
• Use a daily planner
• Conduct nightly audits

21
Time management skills
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Delegate
• Say no
• Protect against boredom
• Plan for disruptions
• Get it done

• Eliminate distractions
• Set aside overtimes
• Plan time for you
• Reward yourself

22
Key term
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Fight or flight Physiological response to stress
  that prepares the individual to take action by
  stimulating the vital defense systems

23
Figure 12.4
Physiological response to stress fight-or-flight
mechanism
24
Managing stress
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Physical activity
• Progressive muscle relaxation
• Breathing exercises
• Visual imagery
• Autogenic training
• Meditation
• Yoga

25
Physical activity
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Reduces muscular tension
• Metabolizes the increased catecholamines
  (hormones), which were triggered by the
  fight-or-flight mechanism and brought about by
  the physiological changes
• Although exercise does not get rid of the
  stressor, it helps a person cope and prevents
  stress from becoming a chronic problem

26
Key term
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Progressive muscle relaxation A stress
  management technique that involves progressive
  contraction and relaxation of muscle groups
  throughout the body

27
Key term
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Breathing exercises A stress management
  technique wherein the individual concentrates on
  breathing away the tension and inhaling fresh
  air to the entire body

28
Key term
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Imagery Mental visualization of calming images
  and scenes to induce body relaxation in times of
  stress or as an aid in the treatment of certain
  medical conditions such as cancer, hypertension,
  asthma, chronic pain, and obesity

29
Key term
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Autogenic training Stress management technique
  using a form of self-suggestion, wherein an
  individual is able to place him/herself in an
  autohypnotic state by repeating and concentrating
  on feelings of heaviness and warmth in the
  extremities

30
Key term
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Meditation A stress management technique used to
  gain control over ones attention by clearing the
  mind and blocking out the stressor(s) responsible
  for the increased tension

31
Key term
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• Yoga A school of thought in the Hindu religion
  that seeks to help the individual attain a higher
  level of spirituality and peace of mind

32
Critical thinking
TimeManagement
Coping withStress
StressAdaptation
Sources ofStress

• List the three most common stressors that you
  face as a college student.
• What techniques have you used to manage these
  situations, and in what way have they helped you
  cope?

33
End of Chapter