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MANAGING STRESS

MANAGING STRESS. Why is it important to learn about stress and how to manage it?. Chronic Stress inhibits normal functioning and is a growing health crisis for people of all ages. 42% of adults say that they are not doing enough to manage their stress;

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MANAGING STRESS

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  1. MANAGING STRESS

  2. Why is it important to learn about stress and how to manage it? Chronic Stress inhibits normal functioning and is a growing health crisis for people of all ages. 42% of adults say that they are not doing enough to manage their stress; 1 in 5 (20% never engage in activity to relieve and manage stress) 

  3. Questions to think about HOW DO YOU COMBAT STRESS? IS THERE SUCH A THING AS GOOD STRESS? What are the stressors in your life?

  4. LEARNING OBJECTIVES • Students will: • Define Stress, and it's impact on health, relationships, and success in college/life. • Identify different stress theories, along with the emotional, mental, and physiological changes that occur during the stress response. • Understand what the physical health risks are when one suffers from chronic stress. • Examine the intellectual & psychological effects of stress and their impacts on academics.

  5. LEARNING OBJECTIVES CON'T • Discuss sources of stress and examine the stressors that affect young adults. • Be able to explain key factors that may influence whether or not a person is able to cope • Research and practice stress-management, stress-reduction, and coping strategies, while identifying ways to enrich their own life experiences to protect against the effects of stress.

  6. What Is Stress? Let's Come up with our own definition!!! STRESS

  7. Good Stress vs. Bad Stress • Distress and Eustress are two types of stress  • Which is considered Positive? • Can you think of some events/circumstances when you have experienced each?

  8. What Is Stress? (cont.) • Acute stressis the short-term physiological response to an immediate perceived threat. • Episodic acute stress is the state of regularly reacting with wild, acute stress to various situations.

  9. MORE STRESSSSSSS • When your physiological state enters the Chronic Stage, it becomes dangerous to your health • Traumatic Stress is also very serious PTSD

  10. What happens when you are Stressed??? General Adaptation Syndrome • Developed by stress Researcher Dr. Hans Selye in 1936 • When stress levels are low, the body is often in a state of homeostasis: All body systems are operating smoothly to maintain equilibrium. • Has three distinct phases: • 1.Alarm phase (Fight or Flight) • 2.Resistance phase  • 3.Exhaustion phase • Fight-or-flight response         Physiological response to fight/escape

  11. General Adaptation Syndrome (GAS) Stress Hormones are  Released (Epinehphrine, Cortisol, Endorphins) Oxytocin attempts to bring system back to homeostasis Leads to Allostatic load. Cortisol can reduce immunocompetence

  12. The Body’s Acute Stress Response

  13. Common Physical Symptoms of Stress • Sometimes, you may not even notice how stressed you are until your body starts sending signals. Do you frequently experience any of these physical symptoms of stress?

  14. Why Do You Always Get Sick During Midterm Week? Prolonged stress  compromises the immune system (Vulnerable State) INFECTION • If you spend exam week in a state of high stress, sleeping too little, andworrying a lot, chances are you will reduce your body’s ablility to fight off cold and flu viruses.

  15. Intellectual Effects of Stress • Stress may be the number one impediment to academic achievement. • Acute stress has been shown to impair short-term memory, particularly verbal memory. • Prolonged stress may be linked to cortisol (a key stress hormone), which shrinks the hippocampus. • Nearly half of all college students in a national survey felt overwhelmed by all they had to do.

  16. Psychological Effects of Stress • May be one of the single greatest contributors to mental disability and emotional dysfunction in industrialized nations.  • Studies have shown rates of mental disorder, particularly depression and anxiety, are associated with various environmental stressors. • The high incidence of suicide among college students is assumed to indicate high personal and societal stress in the lives of young people

  17. Physical Health Risks with Chronic Stress • Cardiovascular Disease • Heart Rate Problems • High Blood Pressure • Increase Arterial Plaque Buildup (increase cholesterol) • Alterations in Heart Rhythm • Weight Gain • Higher levels of stress increase Cortisol levels in bloodstream, leads to increased hunger • Hair Loss • Type 2 Diabetes - lack of sleep, not eating well and increased drug/alcohol can all alter blood sugar levels.  Stress hormones can change blood glucose levels directly • Digestive Problems • Impaired Immunity 

  18. What Causes Stress? • Adjustment to change • Cumulative Hassles • Relationships - romantic, friends, family, coworkers • Money  • Technostress - created by a dependence on technology and the perceived obligation to respond • OverloadBurnout

  19. What Causes Stress? • Stress Environments - unhealthy, unsafe, noisy neighbors • Background Distressors- environmental, usually people are unaware of them • Bias and Discrimination  • Based on race, religion, ethnicity, sexual orientation • Stress among minorities - those living in poverty, less satisfaction with healthcare

  20. Stress Related to Personality Types Can you identify which personality type(s) is more likely to suffer from chronic stress or illness?

  21. Managing Stress in College

  22. What personality type are you?

  23. Fight the Anger Urge  •  Time-management tips in your stress-management program: • Do one thing at a time. • Clean off your desk. • Prioritize your tasks. • Find a clean, comfortable place to work, and avoid interruptions. • Reward yourself for work completed. • Work when you’re at your best. • Break overwhelming tasks into small pieces, and allocate a certain amount of time to each. • Remember that time is precious. 

  24. Managing Stress in College

  25. Managing Your Time

  26. Consider Downshifting • Downshifting involves a fundamental alteration in values and honest introspection about what is important in life. • It is important to consider the following: • Plan for health care costs. • Determine your ultimate goal. • Make both short- and long-term plans for simplifying your life. • Complete a financial inventory. • Select the right career. • Consider options for saving money.

  27. Relaxation Techniques for Stress Management • Relaxation techniques for reducing stress have been practiced for centuries, and there is a wide selection from which to choose. • Yoga is an ancient practice that combines meditation, stretching, and breathing exercises to relax, refresh, and rejuvenate the practitioner.

  28. Other Relaxation Techniques • Tai Chi – series of self-paced movements, usually performed in a slow manner • Deep Breathing exercises – Fills the lungs by involving movement of the diaphragm, and lower abdomen • Meditation – relaxation that involves deep breathing and concentration • Visualization – create mental images (natural settings, soothing sounds) to promote relaxation • Progressive Muscle Relaxation – involves relaxing different muscle groups while focusing on breathing • Massage Therapy • Biofeedback – using a machine to monitor your physical responses to stress

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