Download Stress: The Constant Challenge

Stress: The Constant Challenge
Chapter 2
Stress
* What is Stress?
* Two Situations
– Physical response to stress
– Emotional responses to stress
Concepts in Stress
* Stressor
* Stress response
* Stress
* Homeostasis
* Eustress
* Distress
Physical Responses to Stress
* Actions of the Nervous System
– Autonomic Nervous System
• Sympathetic System
– Fight or Flight response
– Influences in modern day life
• Parasympathetic System
– Return to Homeostasis
– Actions of the Endocrine system
• Hormones
Endocrine System
* Function of the Amygdala
* Hypothalamus
– Corticotropin releasing factor, CRF
* Pituitary gland
– ACTH
* Adrenal gland
– Epinephrine, norepinephrine, and cortisol
Effects of Adrenaline on the Body
* Hearing and Vision
* Lungs
* Heart
* Liver
* Sweat glands
* Pain receptors
* Muscles
* Digestive system
The Fight or Flight Reaction in Modern Life
* Today’s stressors elicit a physical response regardless of the treat.
Emotional & Behavioral Responses to Stress
* Effective responses to stress:
– Talking, Laughing, Exercise and Time Management
* Ineffective responses to stress:
– Overeating, procrastination, frustration
Responses to Stress
* Somatic Nervous System
– Manages conscious actions
* Personality and Stress
– Type A, B and C
– Hardy Personality
* Cultural background
* Gender
* Past Experiences
General Adaptation Syndrome (G.A.S.)
* Alarm
– Fight or Flight
* Resistance
* Exhaustion
* Allostatic load
Alarm Phase
Psychoneuroimmunology (PNI)
* The study of ….
* Complex network of nerve and chemical connections between the nervous system, endocrine system and
the immune system.
Links Between Stress and Specific Health Conditions
* Cardiovascular Disease
* Weakened Immune System
* Psychological Problems
* Other health problems
– Digestive disorders
– Headaches
– Insomnia
– Injuries
Common Sources of Stress
* Life changes
* Daily hassles
* College
* Job
* Interpersonal
* Social
* Environmental
* Internal
Post-traumatic Stress Disorder
(PTSD)
* Cognitive, emotional and behavioral reactions to trauma
– Signs
– Positive steps to help cope
Techniques for Managing Stress
* Social Support
* Communication
* Exercise
* Nutrition
* Sleep
Techniques for Managing Stress
* Time Management
– Say “NO” to procrastination
– Say “YES” to: Setting priorities
Schedule
Realistic Goals
Visualization
Techniques for Managing Stress
* Cognitive Techniques
– Think and Act constructively
– Take control
– Problem solve
– Modify the experiences
– Stay positive
Relaxation Techniques
* Deep Breathing
* Progressive Relaxation
* Visualization
* Meditation
* Yoga
* T’ai chi ch’uan
* Music
* Biofeedback
Counterproductive Coping Strategies
* Tobacco use
* Alcohol
* Other drugs
* Binge eating
Personal Plan for Managing Stress
* Identify the Stressor
* Designing your Plan
– Personal contract
* Getting Help
Behavioral Change Strategy
* Systematic Desensitization
– Phase I
– Phase II
– Phase III
– Success Rehearsal