what is stress?
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What is Stress?. • Introduction • What is stress ? • A stressor? • Distress? • Eustress? Homeostasis?. The Body’s Response to Stress. • The General Adaptation Syndrome – pattern to all stressors 3 phases: 1) Alarm 2) Resistance 3) Exhaustion. - PowerPoint PPT PresentationTRANSCRIPT
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
What is Stress?
• Introduction
– • What is stress?
– • A stressor?
– • Distress?
– • Eustress?
–Homeostasis?
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
The Body’s Response to Stress
• The General Adaptation Syndrome – pattern to all stressors
3 phases:– 1) Alarm
– 2) Resistance
– 3) Exhaustion
Figure 3.2: The General Adaptation Syndrome: Alarm Phase.
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Alarm Phase
First exposed to a stressor
Body prepares to fight or flightAutonomic Nervous System (ANS) kicks in – regulates unconscious controlled areas, like breathing and heart rate
Sympathetic Division – releases norepinephrine; stimulates endocrine system – hypothalamus, pituitary gland, adrenal glands – Hormones released include: adrenocorticotropic (ACTH), cortisol, epinephrine, endorphins
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Resistance PhaseStarts immediately after alarm phase
Parasympathetic Division – controls energy levels and returns the body to a normal level of functioning - Homeostasis
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Exhaustion PhasePhysical and emotional energy used to deal with the stressor is depleted
Body may feel wiped out
Body must replenish the energy stores that were used
Without this phase, blood pressure can remain high and body systems cannot respond to stress like they once could
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Common Sources of Stress
Major Life ChangesDaily HasslesAcademic DemandsInterpersonal StressorsTime-Related PressuresFinancial ConcernsJob-Related StressorsSocial Stressors
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According to a recent study:
One third of Americans live with high stress
Leading causes of stress are work and finances
Children are growing up in stressed out homes creating psychological and physiological symptoms
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How stressed are you?Do minor problems upset you excessively?
Do the small pleasures of life fail to satisfy you?
Are you unable to stop thinking about your worries?
Do you feel inadequate or suffer from self-doubt?
Are you constantly tired?
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Do you experience flashes of anger over a minor problem?
Have you noticed a change in sleeping or eating patterns?
Do you suffer from chronic pain, headaches, or back aches?
If you answered “yes” to most of these questions, you need to take steps to gain control of stress in your life before it controls you!
Check out Table 3.1 on pg. 66
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Emotional & Behavioral Responses
Individual perception of stressor
Individual personality• Type A • Type B• Type C• “Hardy”
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Emotional & Behavioral Responses, con’t.
Gender
Cultural Background
Past Experiences
Effective behavioral responses
Coping techniques
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Health Concerns related to Stress
Cardiovascular DiseaseAltered Immune SystemDigestive ProblemsHeadachesInjuriesMenstrual irregularities, impotence, & pregnancy complicationsType 2 DiabetesDepression, eating disorders, post-traumatic stress disorder70% of doctor visits are related to stress!
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Stress Management
Social support and communication
Exercise
Nutrition
Sleep
Attitude toward stress
Relaxation techniques
Time management
Avoiding counterproductive strategies like drinking and drugs
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Stress Management, con’t.Strive for greater spiritualityConfide in yourself through writingThink and act constructivelyTake controlProblem-solveModify your expectationsMaintain positivityCultivate a sense of humorGo with the flow
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Time Management StrategiesSet priorities.
Schedule tasks for peak efficiency.
Set realistic goals, and write them down.
Budget enough time.
Break down long-term goals into short-term goals
Visualize achievement of goals
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Time Management, con’t.
Keep track of procrastinated tasks
Tackle the least favorite tasks first
Consolidate tasks when possible
Identify quick transitional tasks
Delegate responsibility
Say “no” when necessary
Give yourself a break
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“Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life.”
Ralph Waldo Emerson
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Live the Nike challenge . . .
JUST DO IT!!!!!
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
UWG Services for Stress
Student Development Center offers information, counseling, support services
270 Parker Hall
678-839-6428Excell Center – programs & personal
assistance
UCC
678-839-6280
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Website
www.uhs.uga.edu/stress/
Managing Stress:
A guide for college students
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Other helpful websites:
www.stressless.com
www.sleepnet.com
www.usnews.com/usnews/nycu/health/hepmr.htm (a guide to progressive muscle relaxation)
See WebCT Dimensions Folder resource listing