Chapter 4

Elizabeth Lytle, MPH, BSN, RN Los Altos School District

Personal Stress Management

Stress And Stressors

StressNonspecific response of the body to any demand

StressorsPositive or negative things that upset or excite you

Five Categories Of Stress

1. Acute, time-limited

2. Brief naturalistic

3. Sequence of stressful events

4. Chronic stressors

5. Past stressors

Theories To Explain Stress Responses

Theory Type Example Theories

Biological General Adaptation Syndrome

Non-Biological Cognitive-Transactional Model

Life-Events Model

Psychological Diathesis Stress Model

General Adaptation Syndrome

Cognitive Transactional Model

SummaryPowerful relationship between stress and health exists

Details

Stress is an individual response

Stress is the relationship between demands and ability to deal with demands without unreasonable or destructive costs

Life Events Model

SummaryIndividual level of stress based on life-change units

Details

• Scores give ‘potential stress’ of each event• Over 300 units/year increases risk of serious health problems

Diathesis Stress Model

SummaryStressors have different effects based on individual’s predisposition to psychological problems

DetailsStressors that exceed a person’s threshold trigger psychological symptoms

Stress Causes Dramatic Health Effects

Overview

Causes molecular changes in chromosomes

Increases susceptibility to illness

Slows digestive system

Alters endocrine system

Effects Of Stress On The Body

Chronic Exposure To Cortisol Is Dangerous

Effects Of Cortisol

• Slows time to remove triglycerides from

blood stream

• Creates excessive central obesity

• Increases risk of diabetes and heart disease

Risk of heart disease is higher for those who experience anger, anxiety and depression

These emotions also cause release of cortisol

Stress Effects On The Heart

Significant inherited risk factor for heart disease is family transmission of stress

Stress pushes people toward bad habits that cause heart disease:

• Overeating, smoking etc.

Increased blood pressure from chronic stress

Stress Effects On The Immune System

Immune system adaptation to stress becomes harmful as stress becomes chronic

Traumatic stress can impair immunity for one year

Acute stress decreases number of immune cells

Women are at higher risk for autoimmune and allergic disorders

Stress Effects On Digestion

Stress changes how the body digests and metabolizes food

Ways to minimize

stress effects

Avoid weight gain

Eat meals regularly

Eat sugar in small amounts

Avoid caffeine

Common College Stressors

Half of college students report high levels of stress each semester

• Financial problems

• Test pressure

• Problems in friendships and relationships

• Frustration

• Daily hassles

Stress Occurs Throughout Life

Other Stressors

• Job stress

• Illness or disability

• Societal stress

• Economic trouble

Stress Effects Vary Between Genders

Men and women react to and cope with stress in different ways

Women Men

Stress Higher stress level Less stress felt

Coping

‘Tend and befriend’

Emotional response

Impulsive action

Fight or flight

Aggression

Stress In Minority Students

Racism and acculturation may create stress for minority students

AcculturationChange in an ethnic minority due to contact with an ethnic majority

Racism Discrimination based on race

Effects of stress

Increased sensitivity to social climate, experiences of actual or perceived racism

Symptoms of depression and suicidal thoughts

Take Action To Manage Stress

Stress has better outcomes when it is approached from a problem-focused perspective:• Plan strategies to deal with stress• Take action when presented with stress

Emotion-focused responses are connected to poorer health and more negative feelings

Five Specific Ways To Manage Stress

1. Journaling

2. Exercise

3.

Relaxation• Progressive relaxation• Visualization• Biofeedback

4. Meditation and Mindfulness

5. Yoga

Time Management Can Also Reduce Stress

Everyone can learn time management!

Use calendar to plan ahead

Allow extra time for the unexpected

Identify time robbers

Break down big tasks

Make study time efficient

Keep study area organized

Strategies To Combat Test Stress

Plan ahead

Be positive

Take regular breaks

Practice

Talk to other students

Be satisfied with doing your best

Posttraumatic Stress Disorder

CausesAny event that causes trauma:

• Captivity• Assault

• Rape• Child Abuse

• Accidents• Disaster

Health Effects

Memory problems

Increased risk of heart disease and metabolic syndrome

TreatmentDifferent for every person

Therapy and medication