Learning Outcomes Define stress Describe how your body responds to stress Explain how stress can harm your body List the kinds of harm stress can cause to your cardiovascular immune and other body systems ID: 693327
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Slide1
Managing Stress
© 2018 Pearson Education, Inc.Slide2
Learning Outcomes
Define stress.Describe how your body responds to stress.Explain how stress can harm your body.
List the kinds of harm stress can cause to your cardiovascular, immune, and other body systems.
Identify the major sources of stress.
Describe effective tools for stress management.Create your own stress management plan.
© 2018 Pearson Education, Inc.Slide3
What Is Stress?
Stress: A disturbance in an individual
’
s
physical and/or emotional state that affects the body’s “normal”
physiological state and to which the body must try to adapt
Stressor: A physical, social, or psychological event or circumstance to which the body tries to adapt; stressors are often threatening, unfamiliar, disturbing, or exciting
Stress response: A set of physiological changes that the body initiates in response to a stressorEustress: Positive stress (can be motivating)Distress: Negative stress (can diminish wellness)
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How Does My Body Respond to Stress?
The Stress ResponseThe senses and brain perceive a threat.
The brain sends a signal, releasing several hormones into the bloodstream.
More hormones are released by the adrenal glands.
These “stress hormones” trigger the conversion of stored fat, protein, and carbohydrates into glucose for energy to respond.
The physiological result is the
“fight
or flight” syndrome in which the body reaches a heightened state of stress-related readiness to either flee from or confront a threat.
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The Stress Response
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Why Does Stress Cause Harm?
General Adaptation Syndrome (GAS)A model of stress reaction based on the idea of homeostasis, or the
body
’
s “steady state”Stages of the General Adaptation SyndromeAlarm
Resistance
Exhaustion
Credited with recognizing that sustained stress takes a toll on wellness.Scientists now believe the stress response itself can damage the body.© 2018 Pearson Education, Inc.Slide7
Why Does Stress Cause Harm? continued
AllostasisThe many changes that occur in the body to maintain homeostasis
Allostatic Load
Long-term wear and tear on the body caused by prolonged stress
Can result from either too many or too few stress hormones released into the system as a result of sustained stress and stressors.
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General Adaptation Syndrome
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Allostatic Load: The Current Model
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What Kinds of Harm Can Stress Cause?
Cardiovascular disease risks, including heart rate, blood pressure, heart attack, and strokeImmune system function impairment—too much stress over a long period can negatively regulate cellular immune responses.
Varied physical effects such as weight gain, hair and skin problems, diabetes, digestive problems, and loss of libido
Mental disability, including depression, anxiety, and post-traumatic stress disorder (PTSD)
© 2018 Pearson Education, Inc.Slide11
What Are the Major Sources of Stress?
Sources of stress can be internal or external.
Change
Performance demands
Inconsistent goals and behaviorsOverload and burnoutHassles
Traffic and crowding
Finances
RelationshipsRacial, ethnic, or cultural isolationConflict© 2018 Pearson Education, Inc.Slide12
Common Stressors
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How Can I Manage Stress?
Develop internal resources for coping with stress.
Self-esteem: A function of how you appraise the stress in your life; stems directly from a sense of positive self-regard
Self-efficacy: Also a function of how you appraise the stress in your life; differs from self-esteem in that the focus is your confidence in your performance abilities
Hardiness: Psychological hardiness includes the characteristics of control, commitment, and willingness to embrace challenge; many researchers believe it is the foundation of remaining healthy through coping with stress.
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Many Effective Stress-Management Techniques
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How Can I Manage Stress?
continued
Adopt good wellness habits.
Exercise, have fun, and enjoy recreational activity.
Eat well.Get enough sleep.
Avoid alcohol and tobacco.
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How Can I Manage Stress?
continued
Change your behavioral responses.
Assess the stressor.
Change your response.Improve your coping strategies.Prepare before stressful events.
Downshift by moving to a simpler life.
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How Can I Manage Stress?
continuedManage your time.
Use a calendar.
Multitask only when
it’s truly appropriate.Break up big tasks.
Clean your desk.
Accommodate your natural rhythms.
Avoid overcommitment.Avoid interruptions.Manage your time online.Remember that time is precious.
Manage your finances.
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How Can I Manage Stress?
continuedControl your thoughts and emotions
Manage your thinking:
Worry constructively.
Perceive life as changeable.Consider alternatives.Moderate your expectations.
Don
’
t rush into action.Take things less seriously.Manage negative emotions and anger.
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How Can I Manage Stress?
continued
Seek social support.
Understand the importance of social connectedness.
Be aware of socially influenced behaviors.Learn relaxation techniques.
Relaxation breathing
Progressive muscle relaxation
Mindfulness meditationYogaBiofeedbackHypnosisCultivate spirituality.
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How Can I Create My Own Stress Management Plan?
Step 1: Assess Yourself
Use Lab 9.1 to get started.
Step 2: Plan for Change
Select one stress-producing behavior pattern to focus on changing.Step 3: Chart Your ProgressUse a journal to record progress, setbacks, data, and your thoughts on the process. Use it to make a plan and revise as needed.
© 2018 Pearson Education, Inc.