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Chapter #3 – Managing Stress Stress and Stressors Stressors – any factor or _____; real or _________, that elicits the _______ response (the _______) Stress – Physiological/_____________ disruption caused by an ____________, disruptive or ___________ event: fear of ________, failure, success, ____________, disapproval (the ______________) Hans Seyle Acute stress – caused by a ___________ episode Episodic stress – pattern of _______________ Chronic stress - _____________ __________ ________ stress – Rel’n b/n ________ of _________ Positive or Negative Stress Both Good (_______) and Bad (______) stress can produce the same result: Eustress *Can enhance longevity/_________ and life ____________ (Viet Nam vs. Nazi camps) *”First day on the _____” feeling *vigorous exercise, Planning a wedding or having a ________ Physiological Explanation *high levels of: a. epinephrine b. norepinephrine c. e-dependent testosterone d. cortisol Distress: Mostly negative – army _____ - illness leading to ___________ ___________ Post traumatic “dis” ____________ disorder Uncontrolled Stress *Emotional and or _________________ _____________ Hypertension, __________, ________ disease, kidney disease, ___________, alcoholism, ______ disorders, ____________, allergies, asthma, hay fever, anxiety, menstrual _____________, dependency _____ behaviors like ________ and over_______ What are College-centered Stressors? *Pressure to ________ for ________ * Non-traditional students feel ____________ of ______ among ______, _______, ________ Employment Expectations *Trying to find __________ with good _________ *Conflicts among ________, work and ________ Institutional Expectations Course _________ and _____________ Completing ______________ ______________ Exams, Papers, ___________ Test _____________ (Page 58) Financial Support *Parents, self-______ and ___________ Personal Expectations Being able to meet the ____ that you set for ____________ Family Expectations __________________ from family Family counts on you __________________________________ Time Management An issue of _____________ Balance among ________________ 1. Keep a ____ of how time is used 2. Analyze ________ and eliminate _________ 3. Divide time into _________ and _________ activities 4. _________ specific activities within ________ __________ 5. Reassess - ___________ when necessary Cultural Conflicts Student come from cultures where ____________ and structure are not ___________ Religious Faith “Falling _________ __________” Interfaith dating Having beliefs _______________ Faculty Expectations Professors expect students to do well and pay ____________ in class Life-centered Stressors *Adjust to _________ maybe at the College level - _____mate; team______, coach and ____________ arrangements Cost of Living ___________ of income with luxuries and ______________ What Stresses You? 1. Other ___________ concerns - new ____________ over __________ ones 2. Job ________________ ________sizing (See page 61) 3. Loss of _____________ ________stress; loss of __________ from weather; _________and financial loss 4. Being too _________ Too _________ to do; Not ___________ time 5. Relaxation Trying too ______ to relax; leads to _________ 6. Family Ilness - ____, children and ___________ 7. Personal ____________ Stress compromise _____________ Time off ____________ (lost __________) Housework, family _____________ , school_________ 8. Personal ___________ Being _______________ in situations feel you might be ____________ 9. Discrimination ________ status, gender, race, ethnicity, “__________ preference”, disability Generalized Physiological Response _____rate increases; Palms sweaty, Nausea, ____ throat, light headedness…all this known as General ______________ Syndrome) Three Stages of “GAS” 1. ____________ Stage -hormones/____________ system prepares for “fight or _______” 2. ____________ Stage -Decrease in the intensity of the ___________ response – suppression of hormone________ (Adrenocorticotropic Hormone) 3. _______________ Stage - Control over situation is __________. Homeostasis ________. Can be devastating resulting in ___________________ or ______________ The Stress Response *Familiar things are _________ at time and can be stressful resulting in “flight or fight” *Involves the Sensory Modalities of knowing you are under stress from ________, _________, ________________, and ________________. *Could be from own imagination Process of “GAS” 1. Cerebral Cortex Once stress is detected it is registered with the C.C. and sends message to _______________________ to initiate stress response 2. Endocrine System Body’s stress response in addition to brain/_______ system Bridge between nervous system and endocrine system is the _____________ (located in brain above ____________ gland) Hypothalamus (Vasopressin and ___________ release) …………..Pituitary Gland activated………….. _____________ into bloodstream Reaches ___________ glands (corticoids) Conserves _________/salt……________ increased Support Adrenals in release of ___________ SO WHAT IS THE PROBLEM? *Adrenaline release influences the further release of ___________ which can result in bodily damage is the GAS is prolonged or initiated too frequently Once epinephrine is released….. *decreased _________ activity * glucose released into the _______________ from liver * gastric distress ___ or constipation * increased metabolic rate (___________) * increased ____________ (to _____ body down from _________ energy development under stress – increased __________ content in sweat leads to _________ ______ changes * decreased salivation - __________ stops, so salivation stops * increased muscular __________ - stiffen for “flight/flight” – headaches stiff neck, and ____________________________________________________ *increased CardioPulmonary Function which affects _______ rate, _________ output, Blood __________ and Respiration ______________ AS A RESULT: *Altered ____________ system response, ________ will turn on itself Decreased ___________ time: in response/preparation for injury /______ faster to save blood *Corticoids and Epinephrine stimulate _______ which is released from liver..early availability of free _________ acids *Protein Use – Body uses its own protein once glucose and ______ are used STRESS AND PSYCHONEUROIMMUNOLOGY *Constant stress ____________ immune system response *Personality Traits: Type “__” which is angry and cynical Managing stress – How to Cope *Emphasis now on ________ techniques like lifestyle and time __________. 1. Self _______ 2. Relaxation ______________ (Quiet body – emphasis on ___________) 3. Progressive Muscular Relaxation (Johnson’s _______________ and _____________) 4. Quieting - _____________ outlook 5. Yoga 6. Diaphragmatic ___________________ 7. ________ Imagery (8 states) 8. TM – Transcendental Meditation 9. Biofeedback 10. Exercise 11. Sleep ( Growth/Adaptation Hormone released during sleep) 12. Nutrition Realistic Perspective on Stress 1. 2. 3. 4. 5. 6. 7. 8. 9. Don’t be surprised by trouble…you are not ____________. Search for ______________ be proactive, not __________ Take control of future in _________ times Move away from __________ thought/people patterns ___________ success – reward success Live each day well- ____________ life Act on your capacity for ___________ Allow for both ____________ and ________________ Keep life simple…Learn to say _____________ Final Thoughts: “It is better to do one thing well than many things poorly”…Shakespeare “Find that one thing that makes you tick and go for it”….Dobson “Man gotta know his limitations”….Eastwood