Stress Management

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Chapter 10
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Stress Management

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Key Terms
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• ______ The mental, emotional, and physiological
  response of the body to any situation that is
  new, threatening, frightening, or exciting
• _______ Stress-causing event

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Key Terms
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• ___stress Positive stress health and
  performance continue to improve even as stress
  increases

• ____tress Negative stress unpleasant or harmful
  stress under which health and performance begin
  to deteriorate

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Key Terms
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• ___________ A natural state of equilibrium The
  body attempts to maintain this equilibrium by
  constantly reacting to external forces that
  attempt to disrupt this fine balance

• ___________________ (GAS) A theoretical model
  that explains the bodys adaptation to sustained
  stress includes three stages alarm reaction,
  resistance, and exhaustion/recovery

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Branches of the Nervous System

• ______________
• Reacts to danger or other challenges by almost
  instantly accelerating body processes
• _________________
• Moderates excitatory effect of sympathetic
  nervous system
• ______ metabolism

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Stress
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Learning to live and get ahead today is nearly
  impossible without stress
• Few people seem to understand stress or know how
  to cope effectively
• A certain amount of stress (eustress) is ________
  for ________ health, performance, and well-being

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Stress Response
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Stress prepares the organism to react to the
  stressor (fight or flight mechanism)
• Some people thrive under stress, others are
  unable to handle it
• The individuals reaction to a stress-causing
  agent determines whether that stress is positive
  (eustress) or negative (distress)
• When stress levels reach mental, emotional, and
  physiological limits, stress becomes distress and
  the person no longer functions effectively

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Relationship between Stress and Health and
Performance
10.1
9
General Adaptation Syndrome
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• _______ reaction The bodys immediate response
  to a stressor
• _______________
• Possibly more susceptible to disease and injury
• ________ The body calls upon its limited
  reserves to build up resistance to the
  stressorfor a short while it copes effectively
• New level of ______________???
• More resistant to __________ than normal
• _______________ The body loses its ability to
  copeit functions at a diminished capacity until
  it recovers if stress persists, illness may
  follow
• Brought on by ________ or ________ stressors
• Not normal exhaustion

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General Adaptation Syndrome The bodys response
to stress can end in exhaustion, illness, or
recovery
10.2
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Chronic Stress

• Determinants of allostatic load
• 1.
• 2.
• 3. __________ and _________ responses to
• stressors

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Chronic Stress

• Cortisol
• Cardiovascular system
• Immune system

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Common Symptoms of Stress
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Headaches
• Muscular aches (mainly in neck, shoulders, and
  back)
• Grinding teeth
• Nervous tic, finger tapping, toe tapping
• Increased sweating

• Increase in or loss of appetite
• Insomnia
• Nightmares
• Fatigue
• Dry mouth
• Stuttering

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Common Symptoms of Stress
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• High blood pressure
• Tightness or pain in the chest
• Impotence
• Hives
• Dizziness
• Depression

• Irritation
• Anger
• Hostility
• Fear, panic, anxiety
• Stomach pain, flutters
• Nausea

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Common Symptoms of Stress
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Cold, clammy hands
• Poor concentration
• Pacing
• Restlessness

• Rapid heart rate
• Low-grade infection
• Loss of sex drive
• Rash or acne

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Key Terms
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Type ___ Behavior pattern characteristic of a
  hard-driving, overambitious, aggressive, at times
  hostile, and overly competitive person
• Type ___ Behavior pattern characteristic of a
  calm, casual, relaxed, and easy-going individual

• Type ___ Behavior pattern of individuals who are
  just as highly stressed as the Type A but do not
  seem to be at higher risk for disease than the
  Type B

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Changing Type A Personality
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Write a contract with yourself
• Work on only one or two habits at a time
• Eat more slowly and only when you are relaxed and
  sitting down
• If you smoke, quit

• Cut caffeine intake it increases tendency to
  become irritated
• Take regular breaks throughout the day
• Work on fighting your impatience
• Work on controlling hostility keep a log

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Changing Type A Personality
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Look for patterns of what sets you off
• Plan activities just for fun
• Choose a role model
• Simplify which activities can you eliminate?
• Set your alarm clock half an hour earlier

• Do something truly relaxing each day
• Pay attention to what your own body clock is
  saying
• Learn to treasure unplanned surprises
• Savor your relationships

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Time Management
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• People who do not manage time properly experience
  chronic stress, fatigue, despair, discouragement,
  and illness
• Steps to time management
• Find time killers
• Set long-range and short-range goals
• Prioritize your immediate goals
• Use a daily planner
• Conduct nightly audits

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Time Management Skills
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Delegate
• Say no
• Protect against boredom
• Plan for disruptions
• Get it done

• Eliminate distractions
• Set aside overtimes
• Plan time for you
• Reward yourself

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Key Term
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• ______________ Physiological response to stress
  that prepares the individual to take action by
  stimulating the vital defense systems

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Physiological Response to StressFight-or-Flight
Mechanism
10.4
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During Fight or Flight

• Hormones trigger
• 1. _______________ to become more acute
• 2. Heart rate ___________
• 3. Liver releases extra _________________
• Why?
• 4. Perspiration ____________
• Why?
• 5. ___________ are released
• Decreases ______ in case of _______

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Counterproductive Methods of Coping with Stress
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
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Productive Methods of Coping with Stress
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Physical Activity
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Reduces muscular tension
• Metabolizes the increased catecholamines
  (hormones), which were triggered by the
  fight-or-flight mechanism and brought about by
  the physiological changes
• Although exercise does not get rid of the
  stressor, it helps a person cope and prevents
  stress from becoming a chronic problem

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Key Term
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Progressive muscle relaxation A stress
  management technique that involves progressive
  contraction and relaxation of muscle groups
  throughout the body

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Key Term
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Breathing exercises A stress management
  technique wherein the individual concentrates on
  breathing away the tension and inhaling fresh
  air to the entire body

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Key Term
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Imagery Mental visualization of calming images
  and scenes to induce body relaxation in times of
  stress or as an aid in the treatment of certain
  medical conditions such as cancer, hypertension,
  asthma, chronic pain, and obesity

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Key Term
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Autogenic training Stress management technique
  using a form of self-suggestion, wherein an
  individual is able to place him/herself in an
  autohypnotic state by repeating and concentrating
  on feelings of heaviness and warmth in the
  extremities

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Key Term
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Meditation A stress management technique used to
  gain control over ones attention by clearing the
  mind and blocking out the stressor(s) responsible
  for the increased tension

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Key Term
Adapting to Stress
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress

• Yoga A school of thought in the Hindu religion
  that seeks to help the individual attain a higher
  level of spirituality and peace of mind