stress busters generic
TRANSCRIPT
Stress and Health – Adapted for Introduction to Psychology 2010
What is Stress? (p.381)
Hans Selye: “The non-specific response of the body to any demand for change”
Richard S Lazarus: “Stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.”
Key components of a GOOD definition of stress… (11.1)
Eustress vs. Distress – Mobilizing vs. Consuming Biopsychosocial Model - has three components.
This definition of stress distinguishes between an external element, another that is internal, as well as a third that represents the interaction between these two factors.
Also include physiological components - hypothalamic-pituitary- adrenal axis, stimulation of the sympathetic nervous system and adrenalin secretion in the "fight or flight" response
Let’s Review: The Neurophysiology of Stress (11.3)What brain systems are involved in contributing to the stress response?Hint: CNS, PNS, ES, LS
The Physiology of Distress…
11.7
The impact of stress on the immune system and the risk for disease (11.8)
Stressors Show Up in Many Ways…
11.4Pressure, lack of control, frustration, & conflict
Stressors…
What are the Sources of Stress (Conflict)? 11.6
Stressors Stem from Choices… Approach-Approach: the great
dilemma (Having to choose between two desirable alternatives)
Approach-Avoidance: When you are both drawn to and repelled by a choice
Avoidance-Avoidance: Having to choose between two undesirable alternatives
Post-Traumatic Stress Catastrophic
Events: such as 911, sexual assault, violent robbery/home invasion, tsunamis, etc.
Chronic Intense Stress: e.g. POW, Military, high stress job, hostage, bullying
PTSD:FlashbacksNightmaresAuditory and
Visual hallucinations
Heightened anxiety, depression, survivor guilt
Bullying can contribute to PTSD Take a look at this...
http://www.youtube.com/watch?v=1iaYCNKLkVw
Brain Scans of Children who are bullied…
http://www.youtube.com/watch?v=itQLq4wqiCY
Stress, Depression, & Suicide (11.5) Suicidal behaviour and depression have a strong
positive correlation Suicide is the number 2 cause of death in youth
aged 10-24 in Ontario More than 90 percent of suicide victims have a
diagnosable psychiatric illness,10 and suicide is the most common cause of death for people with schizophrenia (CMHA.ca)
Major depression and bipolar disorder account for 15 to 25 percent of all deaths by suicide
Suicide is the 11th leading cause of death in Canada
Assessing the risk and Intervene Ask – “are you having thoughts of ending your life?”
Asking about suicide will NOT make people suicidal. Assess –
Is there a history of suicide in the family or among close friends? Have you attempted suicide before? Do you have a plan? Do you have a date or time set?
Intervene – seek supports, make a contract, call EMS, take it seriously – do not attempt to resolve this on your own, especially if you do not have training.
To receive the BEST suicide intervention training – ask for ASIST Suicide Intervention Training
Coping with Stress (11.11)
Strategy – Manage Your Perceptions (Problem-focused Coping)Richard Carlson – Author, “Don’t Sweat the Small Stuff” www.dontsweat.com
“A thought attack is any thought or emotion that negatively interrupts your focus. It grows out of proportion and can become a mental snowball.”
Activity:Describe a thought attack that
you often haveMake a mental snowballMELT IT!
Strategy : Shift Your Perception(Emotion-focused coping)What do you see? Problem or Opportunity?
Re-Framing:TRY THIS! What do you see?
IAMNOWHERE
What does this sentence What does this sentence say?say?
“A woman without her man is nothing”
Internal perception: Thinking… “I think therefore I am…” “I’ll believe it when I see
it…” “I’ll see it WHEN I believe
it!” Belief is the BASIS of
ACTION.
E+R=O (An interpretation of the cognitive appraisal
approach) 11.2 Event + Response =
Outcome
Cognitive AppraisalSelf-Evaluation (Glasser)
What you do about it
What is happening? What does it mean?
How do I FEEL (Label the Emotion)? How would I like this to be resolved? What can I do to get that outcome? CHOOSE an appropriate response.
Life Happens… the impact of cumulative stressors Take the Holmes & Rahe Social
Readjustment Rating Scale Assessment Add up your scores What do your scores mean?
Why should we NOT sweat the small stuff? The Hassle Factor… and the balance between hassles and uplifts.
The Goal is Not “Stress Free” but “Optimal Stress”
Achieving Optimal Stress Levels Review the Optimal Stress
Wheel What strategies can you
implement so you can achieve optimal stress?
Brainstorm with your peers!
What are You Tolerating/Procrastinating? Think about it!
Write it down
Talk about it!If you could make this
negative energy positive, how would you do it?
Just Breathe…
Breathing Awareness
Breathing for Relaxation
Progressive Muscular Relaxation
The Personal Factors That Impact StressOne Word: Resiliency Are you an optimist or pessimist? Do you have a social support network? Are you psychologically hardy?
Do you feel like you have control in your life? Are you committed to your job/family/schooling? Is there enough challenge in your life? Do you welcome challenge or do you fear it?
Bounce! How to Build Resiliency
1. Examine your attitude – check your psychological hardiness
2. Build a secure network of support
3. Cultivate optimism
You thought they were stress reducers, but they are stress INDUCERS Smoking Alcohol Caffeine Recreational drugs Rx medications Addictive behaviours Oh but there’s more
We have less than 1 month left of school – Make your stress reduction plan
Decide what strategies you will implement and commit to do them daily for the next 10 days.
“If you fail to plan, you plan to fail.”
Stress and Health: Other sections in the text you should read:
P. 396-397, Your Lifestyle and Your Health
P. 393, HIV, AIDS, and the Transmission of AIDS
P. 380-382, Hans Selye and General Adaptation Syndrome, and Richard Lazarus’ Cognitive Theory of Stress
If you’re interested…
Websites:
To get the book:www.angersolution.com/laststraw.php
www.angersolution.blogspot.com
www.juliechristiansen.com