an invitation to health chapter 3 personal stress management ©2004 wadsworth publishing co
TRANSCRIPT
An Invitation to HealthAn Invitation to HealthChapter 3Chapter 3
Personal Stress ManagementPersonal Stress Management
©2004 Wadsworth Publishing Co.
Which of these is a stress?Which of these is a stress? A. You go to a fun party until 4 a.mA. You go to a fun party until 4 a.m B. Your dog gets sickB. Your dog gets sick C. You’re moving to your dream C. You’re moving to your dream
homehome D. You receive a promotion at workD. You receive a promotion at work E. All of aboveE. All of above
StressStressHans Selye: ‘The father of stress research’
““the nonspecific response of the human the nonspecific response of the human organism organism
to any demand placed upon it.”to any demand placed upon it.”
EustressPositive Stress
DistressNegative
Stress
Types EpisodesTypes Episodes EmotionalEmotional PhysicalPhysical EnvironmentalEnvironmental
AcuteAcute EpisodicEpisodic ChronicChronic
General Adaptation General Adaptation SyndromeSyndrome
Hans SelyeHans Selye
NeurotranmittersNeurotranmitters Happy messengers (endorphins)Happy messengers (endorphins)
1.1. Serotonin-Serotonin-melatoninmelatonin
2.2. NoradrenalinNoradrenalin
3.3. DopamineDopamine
Stress hormoneStress hormone
1. Cortisol1. Cortisol
The Effects The Effects of Stress of Stress
on the Bodyon the Body
Psychoneuroimmunology
Health Disorders Associated Health Disorders Associated With Chronic DistressWith Chronic Distress
Coronary heart Coronary heart diseasedisease
HypertensionHypertension Eating disordersEating disorders UlcersUlcers DiabetesDiabetes AsthmaAsthma DepressionDepression Migraine headaches Migraine headaches Sleep disordersSleep disorders Chronic fatigueChronic fatigue Possibly some cancersPossibly some cancers
Common Symptoms of Common Symptoms of StressStress
HeadachesHeadaches Muscular achesMuscular aches Grinding teethGrinding teeth Nervous ticksNervous ticks Increased sweatingIncreased sweating Increase in or loss of Increase in or loss of
appetiteappetite InsomniaInsomnia NightmaresNightmares FatigueFatigue
High blood pressureHigh blood pressure ImpotenceImpotence DizzinessDizziness DepressionDepression Irritation, anger, Irritation, anger,
hostilityhostility RestlessnessRestlessness Fear, panic, anxietyFear, panic, anxiety Poor concentrationPoor concentration Rapid heart rateRapid heart rate Immune suppression Immune suppression
Stress and the HeartStress and the HeartPersonality TypesPersonality Types
Type BType BEasy GoingEasy GoingLaid-Back Laid-Back
PatientPatient
Type AType AAggressiveAggressive
Hard DrivenHard DrivenImpatientImpatient
Type CType CPassivePassive
Apologetic Apologetic Overly SensitiveOverly Sensitive
High levels of distress
Low levels of distress
Moderate levelsof distress
Stress and the Immune Stress and the Immune SystemSystem
Powerful chemicals triggered by stress Powerful chemicals triggered by stress dampen or suppress the immune system dampen or suppress the immune system making the body more susceptible to making the body more susceptible to infection and illness.infection and illness.
Stress interferes with the body’s ability to Stress interferes with the body’s ability to heal.heal.
Stress may play a role in the progression Stress may play a role in the progression of breast cancer.of breast cancer.
The older you are the more stress effects The older you are the more stress effects the immune system.the immune system.
Stress and the Digestive Stress and the Digestive SystemSystem
Stress can contribute to the Stress can contribute to the development of ulcers.development of ulcers.
Good nutrition can help soothe a Good nutrition can help soothe a stressed-out stomach.stressed-out stomach. Carbohydrates boost the brain’s level Carbohydrates boost the brain’s level
of mood-enhancing serotonin.of mood-enhancing serotonin. Drink plenty of fluids to compensate Drink plenty of fluids to compensate
for fluid loss from sweating under for fluid loss from sweating under stress and stress-induced dry mouth.stress and stress-induced dry mouth.
Eat regular meals to prevent fatigue Eat regular meals to prevent fatigue and irritability.and irritability.
Avoid overeating which can exacerbate Avoid overeating which can exacerbate stress.stress.
Limit the consumption of caffeine and Limit the consumption of caffeine and sugar.sugar.
Stressors in the Lives of Stressors in the Lives of College StudentsCollege Students
Are Students More Stressed Are Students More Stressed Today?Today?
How do most people deal How do most people deal with stress?with stress?
Pick me up’sPick me up’s Put me down’sPut me down’s
Defusing Test StressDefusing Test Stress
Plan AheadPlan Ahead
Be Satisfied Be Satisfied with Doing with Doing Your BestYour Best
Talk to Talk to
Other Other
StudentsStudents
PracticePractice
Take RegularTake Regular BreaksBreaks
Be PositiveBe Positive
Other StressorsOther Stressors
Personal StressorsPersonal Stressors AngerAnger
““Road rage”Road rage” Job StressJob Stress
Workaholism: Workaholism: 24/7/35624/7/356
BurnoutBurnout Desk RageDesk Rage
Illness and Illness and DisabilityDisability
Societal StressorsSocietal Stressors DiscriminationDiscrimination
Increased Increased intolerance among intolerance among young people.young people.
ViolenceViolence Leading killer of Leading killer of
young people in the young people in the U.S.U.S.
TerrorismTerrorism September 11, 2001September 11, 2001
Sleep CycleSleep Cycle Stage 1Stage 1: :
Non-REM sleep, and brain waves smaller, pinched and Non-REM sleep, and brain waves smaller, pinched and irregular.irregular.
Stage 2Stage 2:: Brain waves larger with occasional bursts of activity.Brain waves larger with occasional bursts of activity. Eyes unresponsive.Eyes unresponsive.
Stage 3Stage 3:: Brain waves are much slower, but five times larger than stage Brain waves are much slower, but five times larger than stage
1.1. Stage 4Stage 4::
Brain waves form a slow, jagged pattern.Brain waves form a slow, jagged pattern. The most profound state of unconsciousness.The most profound state of unconsciousness.
REM sleepREM sleep
These stages are repeated four or five times a night.These stages are repeated four or five times a night.
A Sleep CycleA Sleep Cycle
Tips for Managing AngerTips for Managing Anger
Commit to changeCommit to changeRemind yourself that anger leads to illnessRemind yourself that anger leads to illness
Recognize when anger feelings are Recognize when anger feelings are developingdeveloping
Tell yourself to cool down and take controlTell yourself to cool down and take controlPrepare a positive response before anger Prepare a positive response before anger
escalatesescalatesMinimize verbal and physical languageMinimize verbal and physical language
Don’t let anger build-upDon’t let anger build-upKeep a journalKeep a journal
Seek professional helpSeek professional help
Loss of Enjoyment Loss of Enjoyment in Lifein Life
HeadacheHeadache
Depression Depression ApathyApathy
Muscle SorenessMuscle Soreness
FatigueFatigue
IndigestionIndigestion
BurnoutBurnout
Stress SurvivalStress Survival
SubliminationSublimination
ExerciseExercise BreathingBreathing RefocusingRefocusing
SpiritualSpiritualCopingCoping
StressStressSignalsSignals
Serenity Serenity BreaksBreaks
LaughterLaughter StressStressInoculationInoculation
RealityRealityChecksChecks
JournalingJournaling
Progressive Muscle Progressive Muscle RelaxationRelaxation
DescriptionDescriptionA stress managementA stress management
technique that usestechnique that uses
progressive progressive contractioncontraction
and relaxation of and relaxation of musclemuscle
groups throughout groups throughout
the body.the body.
Visualization or Guided Visualization or Guided ImageryImagery
DescriptionDescriptionMental visualization of Mental visualization of
relaxing images and relaxing images and scenes to induce body scenes to induce body relaxation in times of relaxation in times of
stress or as an aid in the stress or as an aid in the treatment of certain treatment of certain
medical conditions such medical conditions such as cancer, hypertension, as cancer, hypertension,
asthma, chronic pain, asthma, chronic pain, and obesity.and obesity.
MeditationMeditation
DescriptionDescriptionA stress management A stress management
technique used to technique used to gain control over gain control over one’s attention by one’s attention by clearing the mind clearing the mind and blocking out and blocking out the stressor(s) the stressor(s)
responsible for the responsible for the increased tension.increased tension.
BiofeedbackBiofeedback
DescriptionDescriptionA management technique inA management technique in
which a person learns to which a person learns to reliably influence physiologicalreliably influence physiological
responses to two kinds: (1)responses to two kinds: (1)responses that are not responses that are not
ordinarilyordinarilyunder voluntary control or (2) under voluntary control or (2) responses that ordinarily are responses that ordinarily are easily regulated but for whicheasily regulated but for whichregulation has broken downregulation has broken down
because of trauma or disease. because of trauma or disease.
Biofeedback Mechanism
Factors that Enable Factors that Enable Individuals to Thrive in the Individuals to Thrive in the
Face of AdversityFace of AdversityAn optimistic attitudeAn optimistic attitude
Self-efficacySelf-efficacy
Stress inoculationStress inoculation
Secure personal Secure personal relationshipsrelationships
Spirituality or religiousnessSpirituality or religiousness
How Can I Better Management How Can I Better Management My Time?My Time?
Schedule your time.Schedule your time.
Develop a game plan.Develop a game plan.
Identify time robbers.Identify time robbers.
Make the most of classes.Make the most of classes.
Develop an efficient study style.Develop an efficient study style.
Focus on the task at hand.Focus on the task at hand.
Turn elephants into hors d’oeuvres.Turn elephants into hors d’oeuvres.
Keep your workspace in order.Keep your workspace in order.
Approaches for Boosting Approaches for Boosting Your Your
Stress ResistanceStress Resistance
FocusingFocusing
ReconstructingReconstructingStressfulStressful
SituationsSituationsSelf-improvementSelf-improvement