Chapter Three - Stress

Taking Physical Actions

a.) Exercise Regularly b.) Get Enough Sleep c.) Learn to Relax d.) Eat Healthfully

Psychological Effects of Stress

a.) Stress may be one of the single greatest contributors to mental disability and emotional dysfunction in industrialized nations. b.) Studies have shown rates of mental disorder, particularly depression and anxiety, are associated with various environmental stressors. c.) The high incidence of suicide among college students is assumed to indicate high personal and societal stress in the lives of young people.

Stress refers to two things:

a.) Stressor - The situations that trigger physical and emotional reactions b.) Stress Response - The reactions themselves

Downshifting

involves a fundamental alteration in values and honest introspection about what is important in life. Examples: saving money, finding the right career, determining your ultimate goal

Relaxation Techniques for Stress Managemnet

- Relaxation techniques for reducing stress have been practiced for centuries, and there is a wide selection from which to choose. - Yoga is an ancient practice that combines meditation, stretching, and breathing exercises to relax, refresh, and rejuvenate the practitioner. Qigong Tai chi Diaphragmatic or deep breathing Meditation Visualization Progressive muscle relaxation Massage therapy Biofeedback Hypnosis

Allostatic Load

A prolonged effort to adapt to stress leads to what?

Resistance Stage

Adaption resources are mobilized to combat stressor, and body maintains a higher level of resistance

Exhaustion Phase

Allostatic load, or exhaustive wear and tear on the body, is known as?

Exhaustion Stage

Body runs out of adaption energy stores for adjusting to stressor, and resistance drops below normal

Generalized Adaption Syndrome (GAS)

Characterized by Hans Selye in 1936, has three distinct phases: 1.) Alarm phase 2.) Resistance phase 3.) Exhaustion phase

The Body's Acute Stress Response

Exposure to stress of any kind causes a complex series of involuntary physiological responses.

Not necessarily

Is all stress bad for you?

Common Physical Symptoms of Stress

Low energy Headaches Upset stomach, including diarrhoea, constipation and nausea Aches, pains, and tense muscles Chest pain and rapid heartbeat Insomnia Frequent colds and infections Loss of sexual desire and/or ability Nervousness and shaking, ringing in the ear Cold or sweaty hands and feet Excess sweating Dry mouth and difficulty swallowing Clenched jaw and grinding teeth

Exam Week

Prolonged stress can compromise the immune system, leaving you vulnerable to infection.

Chronic Stress

Prolonged stress. Example: During your first few days at a new job, you might experience this kind of stress.

Progressive Muscle Relaxation

Sit or lie down in a comfortable position and follow the steps described above to increase your awareness of tension in your body.

Intellectual Effects of Stress

Stress may be the number one impediment to academic achievement. a.) Acute Stress - been shown to impair short-term memory, particularly verbal memory b.) Prolonged Stress - may be linked to cortisol, which shrinks the hippocampus

Acute Stress

Stress that happens instantly. Example: When someone cuts in front of us on the freeway, for example, we take action to avoid the car immediately.

Distress

Stress that is bad for you! Examples: taking an exam, not being able to pay monthly bills

Eustress

Stress that is good for you! Examples: planning a wedding or going on a first date

Alarm Stage

Stressor disrupts body's stability, temporarily lowering resistance

Managing Your Time

Use the following time-management tips in your stress-management program: Do one thing at a time. Clean off your desk. Prioritize your tasks. Find a clean, comfortable place to work, and avoid interruptions. Reward yourself for work completed. Work when you're at your best. Break overwhelming tasks into small pieces, and allocate a certain amount of time to each. Remember that time is precious.

Homeostasis

When stress levels are low, the body is often in a state of what?

Fight-or-Flight Response

a physiological reaction that occurs in the presence of something that is terrifying, either mentally or physically. The response is triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away to safety.