Stress

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Stress
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• 1. Stimulus (stressor)
• 2. You interpret the stimulus as either
• a. Demanding (Youre required to confront
  or avoid)
• b. Threatening (Youre required to fight or
  flee)
• 3. Emotional response
• a. anxiety (if stressor is demanding)
• b. fear (if stressor is threatening)
• 4. Brain releases
• a. endorphins (natural pain killer)
• Adrenal glands release
• a. cortisone (inhibits swelling/inflammation
  )
• b. adrenaline (activates an increase in
  power/energy)
• 5. Physiological response
• a. Heart rate respiration sweat
  production muscle tension
• blood sugar, hyper alertness,
  constriction or dilation of blood vessels
• 6. Behavioral response
• a. fight (do you confront/face the stressor
  head on?)
• b. flight (do you flee/avoid the stressor?)
• 7. Outcome Do you survive or perform?

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The pituitary and hypothalamus glands of the
brain are the primary releasers of endorphins.
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Cortex releases cortisol, also known as
cortisone.
The medulla releases norepinephrine, also known
of as adrenaline
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• In a modern/industrialized world, most
  stressors we face are of the demanding type.

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In a war-torn or less civilized area a higher
percentage of stressors that peopleface are
threatening.
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• Video clip

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How Do I Reduce my Stressors? (remember
the 4 Ps..)
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1. Change your Perspective

• Try to change the way you view situations
  (step 2) that you usually perceive to be
  threatening or demanding.

4 Ps of Stress Management
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2. Begin to Prioritize
If you are facing many demands, take care of the
most important demands first. You may think of
them in terms of A, B, and C priorities.

• 4 Ps of Stress Management

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My priorities today

• A study for Mondays quiz
• A babysit at 600 for the neighbors
• B take a shower tonight
• B watch my favorite show at 900
• C check my facebook site for messages
• C load some new pictures to facebook

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3. Purge some of the stressors from your life.
Are there any stressors that you can get rid of?

• 4 Ps of Stress Management

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4. Plan out a strategy for managing your daily
stressors.
Make check lists, set an alarm to remind yourself
of important timelines, keep a calendar
with you to record commitments, plan out
segments of time during the day.
4 Ps of Stress Management
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Stress Reduction Techniques
https//www.dartmouth.edu/healthed/relax/download
s.html