Chapter 3: Managing Stress

How college students can manage time,

1. Make a time audit 2. Energy Efficient 3.resist multitasking 4. control interruptions 5.

How stress causes illness

1. causing mind and body to become exhausted, and damaged 2.weakening immunity 3.motivating unhealthy behaviors 4

how to manage overload

1. plan ahead 2. make a to-do-list 3.clarify intentions 4.prioritize tasks 5. schedule downtime 6.sleep

test management

Remind yourself it is only a test and doesnt determine worth. 2. Focus on learning material not grade 3. visualize yourself taking test 4.do not cram 5. get a good nights sleep and good breakfast

Environmental component of stress

Stressors Harm and loss situations- stressful like death of loved one, injury, or illness Threat situations- events that cause stress because harm or loss might occur challenge situations eustress distress

flight or fight response

a defensive reaction that prepares the organism for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes

general adaptation syndrome

a three phase biological response to stress

stressor

any physical or psychological situation that produces stress

mental component of stress

appraisal of a situation as potentially damaging to ones physical or psychological well being,

problem focused coping

appraising a stressful situation as changeable and making and attempting a plan for changing something to improve things

emotion focused coping

appraising and accepting a stressful situation as not immediately changeable and adopting an attitude that lessens anxiety and brings comfort

Coping

efforts to manage a stressful situation regardless of whether those efforts are succesful

Physiological components of stress

fight or flight response: a defensive reaction that prepares the organism for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes hypothalamo-pituatary axis: a coordinated physiological response to stress involving the hypothalamus of the brain and the pituatary and adrenal gladns

predicatability

knowing when a stressful situation will occur produces less stress than not knowing

post traumatic stress disorder

physical and mental illnesses resulting from severe trauma

Challenge Situations

positive events that may involve major life transitions and may cause stress

eustress

stress resulting from pleasant stressors

Distress

stress resulting from unpleasant stressors

harm and loss situations

stressful events that include death, loss of property, injury, and illness

overload

the feeling that there are too many demands on ones time and energy from being confronted with too many challenges

stress

the sum of physical and emotional reactions to any stimulus that disturbs the harmony of the body and mind

emotional component of stress

unpleasant emotions that arise from ones appraisal of a situation as harmful or threading . some emotions are stress, anxiety, anger, depression, and frustration