Transcript Stress Management - Syracuse University

Understanding Stress:
Implications to Health &
Human Performance
 Stress
> Emotional
Reaction > Physical
Reaction > Consequences
 What starts it: YOU, yes,
YOU, again YOU!
 What is it? The ‘Fight or
Flight’ response.
 FAT storage is built in
survival mechanism.
Stress Reactivity: The body
reacts with the movement and
emotions dictated by our brain.
The brain must perceive
something to be stressful for the
body to create the ‘fight or
flight’ response. Our brain
assesses the situation; searches
for clarification and reacts
accordingly.
PERCEPTION of the Level of
“threat” is initiated within brain
functioning.
The Flow
 Life
Situation
 Perceived as stressful
 Emotional Arousal
 Physiological Arousal
 Consequences
Implications

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
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Autonomic Nervous
System is activated
Calls Endocrine System,
via the adrenal cortex to
secrete cortisol and
aldosterone
Cortisol: Fuel for battle,
mobilizes free fatty acids,
breaks down protein,
increases artery pressure,
decreases production of
lymphocyte release thus
decreasing immune
system
Aldosterone: Prepares
the body for battle by
raising blood pressure by
increasing blood volume.
Good or Bad?
Passing control to
these systems on a
daily basis presents
significant risks.
Risks
 Physical:
Major and Minor
Illnesses, Fat Storage
 Emotional: Anxiety,
depression, irritability,
mental fatigue
 Behavioral: Avoidance,
dependency problems,
communication problems,
employment issues
Early Warning Signs:
Physical
 Excessive
worrying about
or denial of illness
 Frequent illness, like a
recurring cold
 Physical exhaustion
 Over reliance on self
medication
 Ailments: Headaches, insomnia,
appetite change, weight gain or
loss, frequent indigestion, nausea,
diarrhea, constipation…..
Early Warning Signs:
Emotional

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Apathy: The blahs, feeling of sadness,
recreation that is no longer pleasurable
Anxiety: Restlessness, agitation, insecurity,
sense of worthlessness
Irritability: Feeling hypersensitive,
defensive, arrogant or argumentative
Mental fatigue: Feeling preoccupied, having
difficulty concentrating, trouble thinking
flexibly.
Overcompensation or denial: Grandiosity,
working too hard, denying that you have a
problem/s, ignoring symptoms, feeling
suspicious.
Early Warning Signs:
Behavioral

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Avoiding things. Keeping to yourself,
avoiding work, having trouble accepting
responsibility, neglecting responsibilities
Doing things to extremes. Alcoholism,
gambling, spending sprees, sexual
promiscuity.
Administrative problems. Being late for
work or classes, poor appearance, poor
personal hygiene, being accident prone
Legal problems. Indebtedness, shoplifting,
traffic tickets, inability to control violent
impulses.
Cognitive Approach
 Expect
Stress
 Eliminate unnecessary
stressors
 Think more objectively
 Take Control
Step 1. Expect Stress
 Review
expectations
 Life skills
 Stress happens
 A good offense and a good
defense
Step 2. Eliminate
unnecessary stressors
 Evaluate
 Minimize
 Re-evaluate
Step 3. Think More
Objectively
 Think
before acting
 Avoid irrational thinking
 Avoid “awfulizing”
 Change negative self-talk
Step 4. Take control
 The
feeling of control is
crucial
 Take just ONE step to feel
more in control
 It’s Your Life
“The greatest of all
mistakes is to do
nothing because you
can only do a little. Do
what you can.”