Post on 14-Dec-2015
CHAPTER 3
MANAGING STRESS2014/2015
Managing stress
Stress – the reaction of your body Stressors – the causes of stress
Situations Events People
Causes of Stress
Major Life Changes
Catastrophes
Everyday problems
Physical Surroundings
Stages of Stress
Homeostasis
The Alarm StageThe Resistance StageThe Exhaustion Stage
Early Warning Signs of Stress Physical Signs
Headaches * Increase sweat Upset stomach * Skin rash Pounding heart * Dry mouth Muscle tension * Nail biting Shortness of breath Grinding teeth
Behavioral Signs Loss of appetite Overeating Drug Abuse Sleep problems Restlessness Hurrying, talking fast Criticizing others Withdrawing from relationships
Irritability, anger Impatience * Nervousness Self-criticism Negative Thinking Loss of interest Increase crying Excessive worrying
Emotional Signs
Stress and Physical IllnessHeadaches – pounding in the head Migraines – are headaches that occur
when blood vessels get narrow, allow less oxygen Then the vessels widen
Stress and Illness (cont)
Lowered Resistance Prolonged stress can
prevent immune system from functioning well.
Stress and Illness (cont.)Stomachaches – stress can
cause digestive problemsUlcers An open sore in the lining of the
digestive system Increase stomach acids keep ulcers
from healing
Stress and Illness (cont.)
AsthmaA disorder of the respiratory
system that makes breathing difficult
Stress increases chances of attacks
Cont. Heart disease
High blood pressure Blood pressure is a measurement of the
amount of force in arteries when the heart is pumping blood through the body
In an adult a normal blood pressure should be no higher than 120/80
Stress increases the blood flow in the body
Has mild symptomsdizziness.frequent headachesNausea
Can lead to stroke If not controlled can lead to death
Stress, Behavior, and Mental Health 1) Conflict
- feel you want to do some thing, but you ought to do the opposite.
2) Organ Language “Pain in the Neck”
3) Motivation Getting sick to avoid something
4) Past Experiences Very emotional episode that occurred is still
affecting a person
Cont.
5) Identification Strong emotional attachment to another person
6) Self-punishmentDiscomforting symptoms that help with feeling of guilt.
7) SuggestionAn idea has been accepted
Stress & Mental IllnessSuicide
Factors that put people at risk for suicide Risk:
A previous suicide attempt or a family history of suicide
Having a mental disorder and substance abuse disorder
Feelings of hopelessness or isolation Lack of access to mental health treatment Being Influenced by another person’s suicide.
Stress & Mental Illness
Self – Injury Is an unhealthy way to cope with emotions,
stress and/or traumatic event.
Personality Traits
Optimism – tendency to focus on the positive aspects of life
Pessimism – tendency to focus on the negative aspects of life
Characteristic of personality “Negative”
Perfectionist Negative Thinker Procrastinator
Characteristic of personality
“Positive” Resilience – ability not to become ill under
stress Confident in their abilities View stressful events as challenges Make realistic plans Sense of control, good communication skills
Managing Stress
1. Confront the problem
2. Mental Rehearsal – practicing an entire event in your mind
3. Time Management
Time Management
1. List your goals score them from very important, too not very
important
2. Outline your tasks list all the activities you need to do to
complete it
Cont.
3. Outline your overall plan set realistic deadlines
4. Make a daily schedule
5. Prioritize your tasks, Monitor your progress
Reduce StressPhysical ActivitiesRelaxation Biofeedback
is a special method of stress management in which a person learns to control specific physical functions.
Changing Behavior
HumorAvoid Negative Thinking