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Stress: The Constant Challenge

Stress: The Constant Challenge. Chapter Two. What is Stress?. “Stress” is the general physiological and emotional state that accompanies the stress response (Insel and Roth, 2010).

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Stress: The Constant Challenge

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  1. Stress: The Constant Challenge Chapter Two

  2. What is Stress? “Stress” is the general physiological and emotional state that accompanies the stress response (Insel and Roth, 2010). “Stress” is defined as any applied force or system of forces that tends to strain or deform a body (www.dictionary.com, 2009)

  3. What is a Stressor? A “stressor” is any physical or psychological event or condition that produces stress (Insel and Roth, 2010).

  4. Top 10 Stressors Death of a spouse Divorce Marital separation Jail term Death of a close family member Personal injury or illness Marriage Being fired from your job Marital reconciliation Retirement

  5. Physical Responses to Stressors • Two systems in your body responsible for physical response. • Nervous system • Endocrine system • Rapid chemical reactions affecting almost every part of your body. • Primed to act quickly and appropriately.

  6. Actions of the Nervous system Autonomic Nervous System Parasympathetic division Relaxed Sympathetic division Arousal Neurotransmitter Norepinephrine (used by the sympathetic nerves)

  7. Actions of the Endocrine System • Glands, tissues, and cells that help control the bodily functions. • Hormones • Helps prepare the body to respond to stress

  8. Nervous and Endocrine Systems Working Together • Hypothalamus • Pituitary gland • ACTH (adrenocorticotropic hormone) • Adrenal glands • Cortisol • Epinephrine (adrenaline) • Endorphins (pain reliever) • The Fight-or-Flight reaction • Homeostasis

  9. Stress Response

  10. Stress Level, Performance, and Well-Being

  11. Emotional and Behavioral Responses to Stressors • External and internal factors • Effective responses to stress: • Talking, laughing, exercise and time management • Ineffective responses to stress: • Overeating, procrastination, frustration

  12. Personality and Stress • Personality • Type A, B and C • Hardiness • Resiliency • Nonreactive resiliency (a person does not react to a stressor) • Homeostatic resiliency (a person may react strongly but returns to baseline) • Positive growth resiliency (a person learns and grows from the stress experience) • Gender role • Cultural background • Past Experiences

  13. General Adaptation Syndrome(G.A.S.) • Eustress vs. Distress • Alarm • Fight or Flight • Resistance • Exhaustion • Allostatic load

  14. Insert Figure 2-3 The General Adaptation Syndrome

  15. Psychoneuroimmunology (PNI) • The study of …. • Complex network of nerve and chemical connections between the nervous system, endocrine system and the immune system.

  16. Links Between Stress and Specific Conditions • Cardiovascular disease • Chronic high blood pressure • Atherosclerosis • Strokes • Cardiomyopathy (“broken heart syndrome”) • Altered functioning of the Immune system • Colds and other infections • Asthma • Cancer • Chronic disease flare-ups

  17. Psychological Problems • Emotional and physical changes • Depression • Panic attacks • Anxiety • Eating disorders • Post-traumatic stress disorder (PTSD)

  18. Other Health Problems • Digestive problems • Headaches/migraines • Insomnia • Injuries • Menstrual irregularities • Impotence • Pregnancy complications

  19. Common Sources of Stress • Major Life Changes • Daily hassles • College Stressors • Academic • Interpersonal • Time-related • Financial • Future • Job-related Stressors • burnout • Social • Real social networks • Virtual social networks • Environmental • Natural disasters • Acts of violence • Industrial accidents • Intrusive noise or smells • Internal stressors • Dimensions of Diversity

  20. Techniques For Managing Stress • Social Support • Communication • Exercise • Nutrition • Sleep • Sleep problems • Insomnia • Sleep apnea

  21. Techniques For Managing Stress • Time management • Set priorities • Schedule tasks • Set realistic goals • Budget time • Break up long term goals • Visualize achievement • Keep track of tasks • Do least-favorite tasks first • Consolidate • Identify quick transitional tasks • Delegate • Say “No” when necessary • Give yourself breaks • Avoid “Time sinks”

  22. Striving for Spiritual Wellness • Social support • Healthy habits • Positive attitudes • Moments of relaxation • Provides an ethical path to personal fulfillment

  23. Confiding in Yourself Through Writing • Keeping a diary or journal • Helpful with those that are shy • May negatively effect short-term mood but over the long term, stress is reduced

  24. Cognitive techniques • Think and act constructively • Take control • Problem-solve • Modify your expectations • Stay positive • Cultivate your sense of humor • Focus on what’s important

  25. Relaxation Techniques • Progressive relaxation • Visualization • Meditation • Deep breathing • Yoga • Tai chi (Taijiuan) • Music • Biofeedback

  26. Counterproductive Coping Strategies • Tobacco • Alcohol • Drugs • Unhealthy eating habits

  27. Chapter 2 Connect Assignment Due Tuesday, January 26th Stress

  28. Stress: The Constant Challenge Chapter Two

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