STRESS MANAGEMENT

Chapter 9

STRESS• Stress is the nonspecific response of the body to any

demand

•How people react to stress appears to be more important than the stress itself

• A stressor is anything that initiates the stress response

•Stress is unavoidable and necessary to human preservation

STRESS•Eustress is good stress

•provides pleasure or adds meaning to life

•Distress is bad stress

•produces a negative response

STRESS

•The inverted-U theory says that there is an optimal stress level; too much or too little stress can both be detrimental

PHASES OF RESPONSE• Homeostasis is when the body is in physiological

balance

• Stress initiates the stress response, or general adaptation syndrome (GAS)

• The GAS consists of an alarm phase, a resistance phase, and, if the stress is long enough or strong enough, an exhaustion phase

GENERAL ADAPTATION SYNDROME

STRESS• Most stressful situations fall into one of three

categories: harm and loss, threat, or challenge

•Whether positive or negative, stressful events always produce a series of neurological and hormonal messages in the body

•The brain determines whether an event is stressful

STRESS RESPONSE• The limbic system can override the stress

response

• The hypothalamus initiates the release of epinephrine and other hormones, including endorphins

• The autonomic nervous system increases physiological response and eventually returns the body to homeostasis

STRESS AND IMMUNITY

•Psychoneuroimmunology (PNI) seeks to understand the connection between the brain, the nervous system, and the immune response

•Good nutrition is necessary to meet stress demands

•Chronic stress suppresses the immune system

•Coping is the attempt to manage stress

COPING WITH STRESS•Self-esteem influences the ability to cope with stress

•Personality influences the ability to cope with stress

•Type A personality

•Type B personality

•Hardy personality

•“Stress survivors” seem to have at least three characteristics in common: challenge, commitment, and control

•Attitude is a key factor in the stress equation

SOURCES OF STRESS FOR COLLEGE STUDENTS

STRESS MANAGEMENT TOOLS

•Successful coping with stress takes effort

•Sometimes one should seek a professional counselor to help resolve stressful situations

•Relaxation techniques reduce the negative effects of stress

RELAXATION TECHNIQUES

•Deep breathing is the most basic technique

•Progressive muscle relaxation creates awareness of the difference between muscular tension and a relaxed state

•Autogenics uses self-suggestion to produce a relaxation response

RELAXATION TECHNIQUES

•Meditation helps the practitioner temporarily tune out the world

•Visualization helps the practitioner use imagination to relax

•Biofeedback enhances awareness of body sensations

•Massage therapy relieves tension and induces mental relaxation

RELAXATION TECHNIQUES• Music

• Rhythmic music instills the desire to move (dance)

• Quiet music soothes by helping to breathe more deeply

• Humor

• Laughter helps keep events in perspective

• Reinforces positive attitude

• Tai Chi

• Emphasizes tranquility and remaining calm

• Time Management

TIME MANAGEMENT

•Effective use of time is crucial to accomplishing one’s personal and professional goals

•Workaholics spend excessive time working even if it is not productive

•Time jugglers constantly over-schedule themselves, often neglecting important activities

TIME MANAGEMENT• Procrastinators often fail to have enough time to successfully

complete tasks

• Perfectionists rarely feel satisfied and are often unable to achieve important goals

• Exercise can produce beneficial physiological responses and reduce anxiety

EXERCISE

•Has been found to directly affect brain chemistry

•Increased endorphin levels

•Positive stressor

•Can offset the adverse effects of distress

SPIRITUALITY

•Does not have to be connected to a particular religion or religious belief

•Psychospirituality

•The study of the relationship between mind and soul