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