Transcript Slide 1
Stress
Did you know…
Happy or joyous events can be a source of stress?
Emotional stress can damage your health?
Chronic anger can be harmful to your heart?
Regular exercise increases your resilience to stress?
Writing about traumatic experience may boost the body’s immune system?
I HAVE STRESS, YOU HAVE STRESS… WE ALL HAVE STRESS!
What is Stress?
Sources of Stress
Reactions to Stress
Coping with Stress
Grief, Bereavement, & Mourning
Thought Processes & Stress
WHAT IS STRESS?
Stress
pressure or demand put on the mind &/or body to adjust or adapt Change you must adapt to
Stressor
an event or situation that produces stress (source) Chronic stressor(s) – continuing or lingering source(s) of stress
Types of Stress
Distress – negative stress state of emotional or physical suffering or discomfort Eustress – positive stress state of emotional or physical positive feelings
I Have Stress!
Feeling ‘stressed out’?
inability/difficulty coping & readjusting daily "wear and tear" Natural & normal to have stress everyday
both physical & psychological effects Mind-body connection!!!!
Stress can be a positive or negative influence on our behavior & feelings Positive influence Negative influence
You experience stress from:
4 SOURCES
1) environ stuff going on around you 2) social deadlines, $, time, attn, ppl 3) physiological illness, injury, poor nutrition, sleep deprivation 4) you thoughts, emotions, behaviors
CAUSES
Traumatic Events
situations outside ‘normal’ experience
Controllability
uncontrollable events are more stressful
Predictability
unpredictable events are more stressful
Life Events
transitions or major changes
Daily Hassles
minor events little things that don’t go your way
Internal
own expectations, thoughts, emotions, attitudes, perspectives, &/or behaviors (i.e. ineffective coping strategies)
Conflicts
State of tension brought about by opposing motives @ the same time Approach-Approach: drawn toward 2 + goals @ the same time
OR
Avoidance-Avoidance: you face 2 opposing, unpleasant goals
OR
Approach-Avoidance: you face a goal that has both + & - qualities
OR
Double Approach-Avoidance: involves 2 or more goals; each w/ + & - characteristics
Possible Effects of Stress
PHYSICAL
Nervous system arousal Dev. of stress related health problems Suppressed immune system
PSYCHOLOGICAL
Negative emotional states Dev. of psych.
disorders Withdraw or aggressive behavior
BODY’S RXN TO STRESS
General Adaptation Syndrome: 3 stage response of the body to persistent or intense stress 1) Alarm stage – body prepares for action to cope w/ immediately Fight or flight response – strong psych & physical arousal Heart rate & breathing increases, sweat, adrenaline & blood sugar increases, flooded w/ strong emotions
2) Resistance stage – body’s attempt to adjust or adapt to persistent stress Cortisol is released Digestion stops 3) Exhaustion stage – depletion of bodily resources ‘burnout’ effect Immune system lowered
PSYCH. RXNS TO STRESS
Anxiety Fear Anger Denial Frustration Apathy Sadness Cognitive Impairment
OTHER PROBS STRESS CAUSES
BIOLOGICAL PROBS PSYCHOLOGICAL PROBS Indigestion Panic attacks Diarrhea/constipation Heart disease Anxiety Ulcers High blood pressure Sinus infections/Colds Increased perspiration Headaches/migraines Insomnia Depression Memory Concentration Hyperventilation Asthma attacks neck & back pain Metabolism Libido problems Irritability Eating disorders
Reducing, Preventing, & Coping w/ Stress
I wish I didn’t procrastinate!!
COPING METHODS
ways that we try to deal w/ stress Positive productive, reduce effects & causes Negative avoid or ignore the prob; self defeating Compulsion repetitive or addictive behaviors
Typical Negatives
Take it out on others or ourselves Denial Procrastination or ineffective time management Behavioral disengagement (giving up) Unhealthy worry telling yourself not to feel this way Substance disengagement Blaming others or making excuses irrational self-talk or beliefs
Typical Positives
Optimize health Problem solving Planning, ST goals Flexibility Relaxation techniques; making ‘me’ time Perceiving challenges as opportunities for positive growth Social support Eliminate unnecessary distressing thoughts Effective time management
???? – depends stressor/situation
Emotional detachment Mental disengagement Suppressing competing activities Sleep
FACTORS THAT INFLUENCE RXNS & COPING
Personality differences: vulnerability to stress Type A – body in chronic state of stress (adrenaline); irritable; free floating anger; can’t stand delay Type B – relaxed, patient, not easily angered
Emotional Expressiveness denying or bottling up despair, depression, & anger = more stress Cognitive Appraisal how you interpret the event how much stress you think it will cause (value)
Gender Differences Becoming more = Women are more likely than men to live in poverty, exp discrimination, abuse, etc.
Women as homemakers exp more stress, anxiety, & depression than counterparts w/ careers Women are more likely to express feelings related to stress than men
BUFFERS AGAINST STRESS
What makes some ppl more resilient to stress?
1) High self-esteem & self-worth
I am committed & what I do is impt to myself, others, & the world
2) Optimism
3) Social support
we’re cared for; emotional support
4) Internal locus of control
perception of how much control we have over stressors, ourselves, & our lives Not satisfied w/ something in life? Then do something to change it! Ppl w/ external? Feel overwhelmed & helpless
5) Self-efficacy
we’re capable of accomplishing what we set out to do Stressors = challenges & opportunities, not obstacles Constant change, learning, adapting, & growth is normal part of life
GRIEF
GRIEF – complex response to a loss We all experience grief difft situations cultural understanding of death, mourning, rituals, afterlife, etc. Kids understand & cope w/ death difft than teens & adults; Reversible; unrealistic causes; kids feel stressed when adults around are stressed
STAGES OF GRIEF
• Denial “this can’t be happening to me” • Anger “why is this happening?” “who’s to blame?” • Bargaining “If ______ happens, I will never ask for anything again”
• Depression “I’m too sad to do anything” • Acceptance “I’m ok w/ what’s going to happen/what has happened”
DENIAL ACCEPTANCE ANGER BARGAINING DEPRESSION
THOUGHT PROCESSES & STRESS
IRRATIONAL IDEAS
Irrational beliefs –beliefs that cause stress & prevent people from adjusting to life’s challenges/changes Self-defeating patterns Self talk - internal dialogue we use to view the world, explain/interpret situations, & communicate to ourselves Positive or negative You can counteract anxious, angry, and irrational thoughts in stressful situations
3 most common irrational beliefs:
1) Things are done to me
“_______ made me mad/sad” – objects/ppl don’t make you feel – you’re interpretation makes you feel a certain way Take responsibility & control of your behaviors & emotions Confront your excuses Don’t let others’ priorities be an obstacle against you achieving your priorities
2) Awfulize
Make catastrophic/exaggerated/negative interpretations of events Everything is ‘end of the world’ or terrible
3) Absolutize
Things ‘should’, ‘ought’, ‘always’ or ‘never’ be a certain way – says who? Ppl, situations, objects, etc. that doesn’t fit into standard is bad?...
WORRY CONTROL
Worrying okay… natural response! Healthy worry Looking @ situation as a challenge look @ options, evaluate outcomes, & dev. steps to reach goal Unhealthy worry Continually examining worse-case scenarios (‘what if’ -- outcomes) Overestimate seriousness
Accurately evaluate your worries Eliminate unnecessary worrying about what you can’t control Am I exaggerating? MANAGING YOUR WORRY Relax –eliminate the fight or flight rxns Risk assessment – don’t exaggerate! Schedule worry time – limit & focus the amt. you worry Thought stopping – eliminate nagging worry
•
MAKING ‘ME’ TIME
Prioritize Break large tasks down – looking @ big pic. is overwhelming! (short term goals) Take care of yourself Alone time, do nice things, bodies Schedule worry time – thought stopping Learn to say “no” – set limits for yourself!
Tell people “no”!; can’t do everything!
Don’t let others’ priorities be an obstacle to your own