Transcript An Invitation to Health Chapter 3 Personal Stress Management

An Invitation to Health
Chapter 3
Personal Stress Management
©2004 Wadsworth Publishing Co.
Which of these is a stress?
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A. You go to a fun party until 4 a.m
B. Your dog gets sick
C. You’re moving to your dream home
D. You receive a promotion at work
E. All of above
Stress
Hans Selye: ‘The father of stress research’
“the nonspecific response of the human organism
to any demand placed upon it.”
Distress
Negative
Positive Stress Stress
Eustress
Types
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Emotional
Physical
Environmental
Episodes
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Acute
Episodic
Chronic
General Adaptation Syndrome
Hans Selye
Neurotranmitters
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2.
3.
Happy messengers (endorphins)
Serotonin-melatonin
Noradrenalin
Dopamine
Stress hormone
1. Cortisol
The Effects
of Stress
on the Body
Psychoneuroimmunology
Health Disorders Associated
With Chronic Distress
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Coronary heart disease
Hypertension
Eating disorders
Ulcers
Diabetes
Asthma
Depression
Migraine headaches
Sleep disorders
Chronic fatigue
Possibly some cancers
Common Symptoms of Stress
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Headaches
Muscular aches
Grinding teeth
Nervous ticks
Increased sweating
Increase in or loss of
appetite
Insomnia
Nightmares
Fatigue
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High blood pressure
Impotence
Dizziness
Depression
Irritation, anger, hostility
Restlessness
Fear, panic, anxiety
Poor concentration
Rapid heart rate
Immune suppression
Stress and the Heart
Personality Types
High levels
of distress
Type A
Aggressive
Hard Driven
Impatient
Moderate levels
of distress
Type B
Easy Going
Laid-Back
Patient
Type C
Passive
Apologetic
Overly Sensitive
Low levels
of distress
Stress and the Immune System
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Powerful chemicals triggered by stress dampen
or suppress the immune system making the
body more susceptible to infection and illness.
Stress interferes with the body’s ability to heal.
Stress may play a role in the progression of
breast cancer.
The older you are the more stress effects the
immune system.
Stress and the Digestive System
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Stress can contribute to the development of
ulcers.
Good nutrition can help soothe a stressedout stomach.
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Carbohydrates boost the brain’s level of moodenhancing serotonin.
Drink plenty of fluids to compensate for fluid
loss from sweating under stress and stressinduced dry mouth.
Eat regular meals to prevent fatigue and
irritability.
Avoid overeating which can exacerbate stress.
Limit the consumption of caffeine and sugar.
Stressors in the Lives of College Students
Are Students More Stressed Today?
How do most people deal with
stress?
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Pick me up’s
Put me down’s
Plan Ahead
Be Satisfied
with Doing
Your Best
Talk to
Be Positive
Defusing Test Stress
Other
Take Regular
Breaks
Students
Practice
Other Stressors
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Personal Stressors
Anger
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“Road rage”
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Job Stress
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Workaholism: 24/7/356
Burnout
Desk Rage
Illness and Disability
Societal Stressors
Discrimination
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Violence
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Increased intolerance
among young people.
Leading killer of young
people in the U.S.
Terrorism
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September 11, 2001
Sleep Cycle
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Stage 1:
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Stage 2:
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Brain waves are much slower, but five times larger than stage 1.
Stage 4:
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Brain waves larger with occasional bursts of activity.
Eyes unresponsive.
Stage 3:
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Non-REM sleep, and brain waves smaller, pinched and irregular.
Brain waves form a slow, jagged pattern.
The most profound state of unconsciousness.
REM sleep
These stages are repeated four or five times a night.
A Sleep Cycle
Tips for Managing Anger
Commit to change
Remind yourself that anger leads to illness
Recognize when anger feelings are developing
Tell yourself to cool down and take control
Prepare a positive response before anger escalates
Minimize verbal and physical language
Don’t let anger build-up
Keep a journal
Seek professional help
Headache
Loss of Enjoyment
in Life
Indigestion
Burnout
Depression
Apathy
Fatigue
Muscle Soreness
Stress Survival
Exercise
Breathing Refocusing
Serenity
Breaks
Sublimination
Journaling
Spiritual
Coping
Laughter
Stress
Signals
Stress
Inoculation
Reality
Checks
Progressive Muscle Relaxation
Description
A stress management
technique that uses
progressive contraction
and relaxation of muscle
groups throughout
the body.
Visualization or Guided Imagery
Description
Mental visualization of relaxing
images and scenes to induce
body relaxation in times of
stress or as an aid in the
treatment of certain medical
conditions such as cancer,
hypertension, asthma,
chronic pain, and obesity.
Meditation
Description
A stress management
technique used to gain
control over one’s
attention by clearing the
mind and blocking out
the stressor(s)
responsible for the
increased tension.
Biofeedback
Description
Biofeedback Mechanism
A management technique in
which a person learns to
reliably influence physiological
responses to two kinds: (1)
responses that are not ordinarily
under voluntary control or (2)
responses that ordinarily are
easily regulated but for which
regulation has broken down
because of trauma or disease.
Factors that Enable Individuals to
Thrive in the Face of Adversity
An optimistic attitude
Self-efficacy
Stress inoculation
Secure personal relationships
Spirituality or religiousness
How Can I Better Management My Time?
Schedule your time.
Develop a game plan.
Identify time robbers.
Make the most of classes.
Develop an efficient study style.
Focus on the task at hand.
Turn elephants into hors d’oeuvres.
Keep your workspace in order.
Approaches for Boosting Your
Stress Resistance
Focusing
Self-improvement
Reconstructing
Stressful
Situations