Coping with and Managing Stress- Objectives:
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Transcript Coping with and Managing Stress- Objectives:
Coping with and Managing
Stress- Objectives:
Define stress
Describe what happens in your
body when stress occurs (the
physiological response)
Describe the effects of stress on
the immune system
Objectives continued:
Describe how stress affects the
nutritional status.
Describe how to manage stress
Describe behaviors or habits that
unnecessarily rob you of time.
Describe at least two time
management tools
Definition of stress:
It is a mismatch between the demands in
our lives and the resources we have to deal
with those demands.
This mismatch is often caused by changes,
either large or small.
Stress is not an event (not a person, place
or thing) it is your reaction to that event.
Stress can be good:
It is a force that can generate and initiate
action, therefore it is a motivating force.
Eustress
Gives humans an ability to respond to
challenges or dangers.
It is vital for self-protection
The stress response is
characterized by:
Muscle tension
Acute anxiety
Increased heart rate
Hypertension
Shallow breathing
Giddiness
joy
General Adaptation Syndrome
(GAS):
A series of changes that the body undergoes
whether a stress is perceived as positive or
negative.
First phase is Alarm, homeostasis is disrupted,
known also as the “Fight or Flight” response
syndrome. Adrenaline and other chemicals are
pumped into the blood stream.
.
GAS continued:
The emotional response stimulates a
physical reaction associated with stress,
such as: muscles and stomach tightening,
the heart rate increasing, the mouth
becoming dry, palms wet
GAS continued
The second stage is “Resistance” the body
responds with increased strength, endurance,
sensory capacity.
“Exhaustion” is the third phase, this occurs when
the stress becomes chronic or pervasive.
If the person has not effectively managed stress
then it affects the heart, stomach, blood pressure,
muscles and joints.
Know the picture of stress on your body.
Stress and the immune system:
A defense system against illness and
disease inside and outside the body.
Chronic stress suppresses the body’s ability
to initiate an effective immune response
Suppression is due to increase secretion of
corticosteroids which weaken the immune
system.
Stress and the immune system, continued:
Research has shown that the immune system was
severely compromised with social disruption:
leaving home for the first time
Feeling down for prolonged periods
Lack of self-confidence
Feelings of hopelessness and loneliness
Can make us more susceptible to colds to cancer
2/3 of all diseases have been linked to stress.
Illnesses/diseases associated with
stress:
Migraines
Ulcers
Asthma
Cold/flu
Depression
Heart disease
Stress and nutritional status
stress and how you eat:
Eating too much, too little, wrong kinds of
foods.
Over using caffeine, tobacco, drugs and/or
alcohol.
During stressful times, one needs more
protein and vitamins
Managing stress:
Relaxation techniques
Deep breathing
Progressive muscle relaxation
Meditation
Visualization
Music
Humor
Massage
Exercise
Most of us know to eat right and do healthy
activities to manage stress….
Most of us have problems being motivated
to do these things.
You could compare the process of change
to build a house.
If you build your house on a shaky
foundation, it will crumble.
Think of the foundation as the way you
think, self-love and self awareness are the
building blocks to your foundation.
Everything you need to better ourselves-the
desire, drive, discipline….we already have,
But, it is buried under fear and low self-
esteem.
That is why changing is so difficult
Poor self-esteem puts you at odds with
your well-being.
Behaviors that can rob you of
your time:
Workholism
Time juggling-over scheduling
Procrastination-consistently putting off things
that can be done immediately
Perfectionism-going beyond trying to do your
best and, the inability to achieve unrealistic goals
which then contribute to feelings of
dissatisfaction and failure.
“yesism” –the inability to say “no” extremely
nice people who fear rejection.
Suggestions:
Write down realistic goals and priorities.
Assess current activities to determine whether
they are essential, important or trivial
Develop a timeline
Allocate a certain number of time each day of the
week for a project like a term paper.
Know where and when you can best complete a
task
Suggestions, continued:
Know the circumstances under which you
function the best, library, at home, with friends,
alone, etc.
Do you concentrate best in the morning,
afternoon or at night ?
When prioritizing, try categorizing:
1. Need to be done now
2. Wait a brief time
3. Not essential
* Ask for help, say “no”, play each day!
Overcoming test-taking anxiety:
Plan to start studying a week before the test
Build your test taking self-esteem: on a
3x5 card write down 3 reasons why you
will do well on the test, aim high and look
at it often. Write + affirmations on the test
Get adequate sleep
Eat a balanced diet
During the test, if you get anxious, read
affirmations.
Relaxation techniques for stress
management:
Breathing
Yoga: 20 million American practice this
Qi Gong (pronounced chee-kong) practiced in
china for 2000 years, it is one of the most fastest
growing popular mind-body exercises. Taps into
meridians, energy pathways. When your “chi”
becomes stagnant, you feel sluggish and disease
may occur.
Summary:
Stress is part of our lives.
The GAS involves physiological responses to
real and imagined stresses.
Stress that accumulates can compromise the
immune system.
College can be very stressful.
There are healthy ways to manage stress and
unhealthy ways which add more stress to the
mind-body-spirit.