Chapter 10

Stress Management

CHAPTER

OUTLINE Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

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

Stressor: Stress-causing event

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermsEustress: 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermsHomeostasis: 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 body’s adaptation to sustained stress; includes three stages: alarm reaction, resistance, and exhaustion/recovery

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

StressLearning 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Stress ResponseStress prepares the organism to react to the stressor (fight or flight mechanism)

Some people thrive under stress, others are unable to handle it

The individual’s 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

10.1Relationship between Stress and Health and Performance

General Adaptation SyndromeAlarm reaction: The body’s immediate response to a stressor

Resistance: The body calls upon its limited reserves to build up resistance to the stressor—for a short while it copes effectively

Exhaustion/recovery: The body loses its ability to cope—it functions at a diminished capacity until it recovers; if stress persists, illness may follow

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

10.2General Adaptation Syndrome: The body’s response to stress can end in exhaustion, illness, or recovery

Stress and Illness

Depression

Migraine headaches

Sleep disorders

Chronic fatigue

Possibly cancer

Chronic distress raises the risk for many health disorders, including

Coronary heart diseaseHypertensionEating disordersUlcersDiabetesAsthma

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Stress and Your Health

Common Symptoms of StressHeadaches

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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Common Symptoms of StressHigh blood pressure

Tightness or pain in the chest

Impotence

Hives

Dizziness

Depression

Irritation

Anger

Hostility

Fear, panic, anxiety

Stomach pain, flutters

Nausea

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Common Symptoms of StressCold, clammy hands

Poor concentration

Pacing

Restlessness

Rapid heart rate

Low-grade infection

Loss of sex drive

Rash or acne

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Critical ThinkingCan 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.

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

10.3

students

Stressors inthe Lives of College Students

Key TermsType A: Behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile, and overly competitive personType 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Changing Type A PersonalityWrite 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Changing Type A PersonalityLook 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Stress VulnerabilityA number of factors affect the way in which people handle stress (see Lab 10B 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 person’s control

To make yourself less vulnerable to stress, improve the factors that make you more vulnerable to stress

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Time ManagementPeople who do not manage time properly experience chronic stress, fatigue, despair, discouragement, and illness

Steps to time managementFind time killers

Set long-range and short-range goals

Prioritize your immediate goals

Use a daily planner

Conduct nightly audits

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Time Management SkillsDelegate

Say “no”

Protect against boredom

Plan for disruptions

Get it done

Eliminate distractionsSet aside overtimesPlan time for youReward yourself

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermFight or flight: Physiological response to stress that prepares the individual to take action by stimulating the vital defense systems

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

10.4

Physiological Response to Stress:Fight-or-Flight Mechanism

Managing StressPhysical activity

Progressive muscle relaxation

Breathing exercises

Visual imagery

Autogenic training

Meditation

Yoga

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Physical ActivityReduces 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermProgressive muscle relaxation: A stress management technique that involves progressive contraction and relaxation of muscle groups throughout the body

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermBreathing exercises: A stress management technique wherein the individual concentrates on “breathing away” the tension and inhaling fresh air to the entire body

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermImagery: 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermAutogenic 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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Key TermMeditation: A stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the increased tension

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

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

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

Critical ThinkingList 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?

Adapting to Stress

Sources of Stress

Behavior Patterns

Vulnerability to Stress

Time Management

Coping with Stress

End of Chapter