STRESS

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STRESS

• Chapter 10

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Stress

• Can be defined as the physical or psychological
  reaction that an individual has to a demanding or
  threatening stimulus.
• The stimulus can take many different forms such
  as a test, a job interview, a chronic illness,
  death of a loved one, marriage, money issues.
• What is stressful to one person, may not be
  stressful to another.
• Stress occurs when the perceived demands of a
  situation exceed the perceived capabilities for
  meeting the demands.

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College Stressors

• Balancing academic, professional and family
  responsibilities.
• Money (or lack of it)
• Power issues (student/instructor)
• Scheduling various obligations
• Living Conditions

• Class management difficulties
• Interpersonal relationships (social life)
• Technology problems (learning, availability,
  support)
• Partitioning a work space
• Becoming a competent career professional

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Stress

• The absence of all stress is death!
• We are not able to live a stress-free life, but
  the goal should be to deal with stress, actively
  and effectively.
• Stress helps us to reach our goals. If we did
  not have stress, we would not be as motivated!

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Stress

• Stress is not limited to negative situations, as
  it is also a response to pleasurable physical
  challenges and the achievement of personal goals.
• Whether stress is experienced as a negative or
  positive event, depends upon the person and how
  we perceive stress.
• The situations that trigger physical and
  emotional reactions (stress) are called the
  STRESSORS.
• The physical and emotional reactions we have are
  called the STRESS RESPONSE.

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The Stress Experience as a Whole

• Physical, emotional, and behavioral responses are
  interrelated
• Symptoms of excess stress
• Physical symptoms dry mouth, excessive
  perspiration, frequent illnesses,
  gastrointestinal problems, grinding of teeth,
  headaches, high blood pressure, pounding heart,
  stiff neck, aching lower back
• Emotional symptoms anxiety or edginess,
  depression, fatigue, impulsiveness, inability to
  concentrate, irritability, trouble remembering
  things
• Behavioral symptoms crying, disrupted eating or
  sleeping habits, harsh treatment of others,
  problems communicating, sexual problems, social
  isolation, increased used of tobacco, alcohol or
  other drugs

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Stress

• Eustress The good stress or short term stress
  that strengthens us for immediate physical
  activity, creativity, and enthusiasm. It is
  easily identified, externalized and positive.
  Example Being excited about graduation from
  college. You have choices and can influence the
  outcome of the situation.
• Distress A negative or harmful stress that
  causes us to constantly readjust or adapt. It
  usually occurs when we feel no control over our
  outcomes we see few or no choices, the source
  may not be clear and it is prolonged over time.
  The demands exceed our ability to cope. Feelings
  of tension, pressure and anxiety result.

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Top Life Stressors

• Death of a loved one
• Divorce
• Marital separation
• Jail Term
• Personal illness or injury
• Marriage
• Fired at work

• Changes in financial status
• Pregnancy
• Retirement
• Change of residence
• Major catastrophes

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Stress

• Some changes and threats are major and some are
  everyday problems and minor nuisances of life
  that cause stress.
• Daily Hassles The irritating and frustrating
  incidents that occur in our everyday life.
  Example The printer runs out of ink when you
  are ready to print your paper. You lose your
  keys. A flat tire.
• The daily hassles, although less intense and
  serious than the major life events, occur more
  frequently and may be even a greater source of
  stress.

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Physical Responses To Stress

• There are two major control systems in your body
  that are responsible for your physical response
  to stressors Nervous System and Endocrine
  System.
• The Nervous System brain, spinal cord,
  nerves-in which part is voluntary (tell the arm
  to reach for a candy bar) and part is involuntary
  (the digestion of that candy bar).
• Involuntary (Autonomic nervous system) controls
  HR, RR,BP and many more. It has two divisions
• Parasympathetic The relaxed state. Digestion
  takes place, stores energy, promotes growth.
• Sympathetic The emergency, pain, anger or fear
  state that enables the body to handle an
  emergency. It commands the body to stop storing
  energy and instead use the energy resources to
  respond to the crisis.

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Physical Responses To Stressors

• Endocrine System A system of glands, tissues
  and cells that help control body functions by
  releasing hormones and other chemical messengers
  into the blood, to help the body respond to a
  stressor. Activated by the sympathetic nervous
  system.
• Key Hormones released are cortisol and
  epinephrine.
• These hormones trigger physiological changes such
  as hearing and vision become more acute, HR ? to
  pump more oxygen to the body, liver releases
  extra sugar for energy, perspiration ? to cool
  the skin, endorphins are released to relieve pain
  in case of injury.
• These almost instant physical changes are called
  the FIGHT-OR-FLIGHT RESPONSE, a survival
  mechanism. These physical changes may vary in
  intensity, but occur in response to any type of
  stressor.

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Fight-or-Flight Reaction
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Return to Normal

• Once the stressful situation is over, the
  parasympathetic division takes over and halts
  the reaction.
• The parasympathetic division restores
  homeostatis, or the state of stability and
  consistency in an individuals physiological
  functioning. BP, HR, hormone levels and other
  vital functions are returned to normal. This
  division calms the body down, returning the body
  to normal functions such as digestion.

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Personality Types

• Type A Characteristics include competitiveness,
  time urgency, impatience, anger, hostility,
  aggression.
• Type B Characterized by greater passivity,
  lower levels of competitiveness, slow to anger,
  easy-going, relaxed.
• Type A and Type B behavior occurs on a continuum.
• Type A tend to act more intensely to stress, find
  themselves in more stressful situations due to
  hurried behavior or competitive situations.
  Strong link between Type As and CHD.

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Stress and Disease

• The role of stress in disease is complex, but it
  is clear that people with too many stressors, or
  those who handle stress poorly, are at risk for a
  wide range of problems.
• Short -term Risks Colds, stiff neck, headaches,
  dizziness, stomach aches
• Long-term Risks CVD, HTN and impaired immune
  system, possible correlation to cancers and
  conditions such as chronic headache and asthma.
• HTN is probably the most serious long term effect
  of stress. The continual ? in HR and BP during
  the stress response can damage blood vessels and
  arteries. HTN is a MAJOR risk factor of CVD.

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Coping with Stress

• Emotion-focus Coping Controlling the emotional
  consequences of stress. Letting off steam,
  using distracters, cognitive strategies to
  reappraise the situation, or acceptance of the
  circumstances.
• Problem-focused coping Behaviorally oriented.
  Individual focuses on what they can do to remove
  or handle the situation. Example You lose your
  job, so you rewrite your resume, search for jobs,
  sharpen skills.
• We often use these two types of coping together.
• Example Accepting the job loss and taking a
  class to learn new skills.

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Managing Stress

• Stress is not going to go away, so we have to
  learn how to manage stress.
• TIME MANAGEMENT Often feeling stressed is not
  having enough time to complete the daily demands.
  Schedule harder tasks during your most
  productive time. Set realistic goals. Figure
  out how long something will take and add 10-15
  more time. Consolidate tasks when possible.
  Stop talking and take action.
• EXERCISE Exercise helps to decrease the stress
  level and the negative aspects of stress such as
  anxiety, hostility and tension as well as
  improving the immune system and cardiovascular
  health.

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Managing Stress

• Relaxation Techniques Progressive muscle
  relaxation has been shown to reduce stress.
  Visualization.
• Social Support Surround yourself with true
  friends, family members who are supportive.
• Eat Sensibly Limit or avoid caffeine and sugar.
  Eat balanced meals. Avoid junk foods.
• Learn to Accept What You Cannot Change If the
  source of stress is beyond your control, try your
  best to accept the circumstances and focus on the
  positive aspects of your life.
• Get Enough Sleep Lack of sleep makes you more
  irritable. Strive for 8 hours of sleep/night.
• Avoid Self-Medication Many chemicals such as
  alcohol and drugs can mask the stress symptoms,
  but they do not solve the situation. They are
  habit-forming and cause more stress. The ability
  to handle stress comes from within, not from
  external sources.

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In order to become the winner that you will
respect and admire. . .you must have control of
the authorship of your own destiny. . .the pen
that writes your life story must be held in your
own hand.

• Irene C. Kassoria