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What is Stress?
• Introduction
– • What is stress?
– • A stressor?
– • Distress?
– • Eustress?
– Homeostasis?
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
The Body’s Response to Stress
• The General
Adaptation
Syndrome –
pattern to all
stressors
3 phases:
– 1) Alarm
– 2) Resistance
– 3) Exhaustion
Figure 3.2: The General Adaptation Syndrome: Alarm Phase.
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Alarm Phase
First exposed to a stressor
Body prepares to fight or flight
Autonomic Nervous System (ANS) kicks in –
regulates unconscious controlled areas, like
breathing and heart rate
Sympathetic Division – releases norepinephrine;
stimulates endocrine system – hypothalamus,
pituitary gland, adrenal glands – Hormones
released include: adrenocorticotropic (ACTH),
cortisol, epinephrine, endorphins
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Resistance Phase
Starts immediately after alarm
phase
Parasympathetic Division –
controls energy levels and returns
the body to a normal level of
functioning - Homeostasis
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Exhaustion Phase
Physical and emotional energy used to
deal with the stressor is depleted
Body may feel wiped out
Body must replenish the energy stores
that were used
Without this phase, blood pressure can
remain high and body systems cannot
respond to stress like they once could
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Common Sources of Stress
Major Life Changes
Daily Hassles
Academic Demands
Interpersonal Stressors
Time-Related Pressures
Financial Concerns
Job-Related Stressors
Social Stressors
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
According to a recent study:
One third of Americans live with high
stress
Leading causes of stress are work
and finances
Children are growing up in stressed
out homes creating psychological and
physiological symptoms
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
How stressed are you?
Do minor problems upset you
excessively?
Do the small pleasures of life fail to satisfy
you?
Are you unable to stop thinking about your
worries?
Do you feel inadequate or suffer from selfdoubt?
Are you constantly tired?
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Do you experience flashes of anger over a
minor problem?
Have you noticed a change in sleeping or
eating patterns?
Do you suffer from chronic pain,
headaches, or back aches?
If you answered “yes” to most of these
questions, you need to take steps to gain
control of stress in your life before it
controls you!
Check out Table 3.1 on pg. 66
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Emotional & Behavioral Responses
•
•
•
•
Individual perception of stressor
Individual personality
Type A
Type B
Type C
“Hardy”
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Emotional & Behavioral
Responses, con’t.
Gender
Cultural Background
Past Experiences
Effective behavioral responses
Coping techniques
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Health Concerns related to Stress
Cardiovascular Disease
Altered Immune System
Digestive Problems
Headaches
Injuries
Menstrual irregularities, impotence, & pregnancy
complications
Type 2 Diabetes
Depression, eating disorders, post-traumatic
stress disorder
70% of doctor visits are related to stress!
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Stress Management
Social support and communication
Exercise
Nutrition
Sleep
Attitude toward stress
Relaxation techniques
Time management
Avoiding counterproductive strategies like
drinking and drugs
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Stress Management, con’t.
Strive for greater spirituality
Confide in yourself through writing
Think and act constructively
Take control
Problem-solve
Modify your expectations
Maintain positivity
Cultivate a sense of humor
Go with the flow
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Time Management Strategies
Set priorities.
Schedule tasks for peak efficiency.
Set realistic goals, and write them down.
Budget enough time.
Break down long-term goals into shortterm goals
Visualize achievement of goals
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Time Management, con’t.
Keep track of procrastinated tasks
Tackle the least favorite tasks first
Consolidate tasks when possible
Identify quick transitional tasks
Delegate responsibility
Say “no” when necessary
Give yourself a break
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
“Guard well your spare
moments. They are like uncut
diamonds. Discard them and
their value will never be known.
Improve them and they will
become the brightest gems in a
useful life.”
Ralph Waldo Emerson
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Live the Nike challenge . . .
JUST DO IT!!!!!
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
UWG Services for Stress
Student Development Center offers
information, counseling, support services
270 Parker Hall
678-839-6428
 Excell Center – programs & personal
assistance
UCC
678-839-6280
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Website
www.uhs.uga.edu/stress/
Managing Stress:
A guide for college students
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings
Other helpful websites:
www.stressless.com
www.sleepnet.com
www.usnews.com/usnews/nycu/health/he
pmr.htm (a guide to progressive muscle
relaxation)
See WebCT Dimensions Folder resource
listing
Copyright © 2003 Pearson Education, Inc. publishing as Benjamin Cummings