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Chapter 12Stress Assessment andManagement Techniques
ChapterOutline
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsStress: The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting
Stressor: Stress-causing event
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsEustress: Positive stress; health and performance continue to improve even as stress increases
Distress: Negative stress; unpleasant or harmful stress under which health and performance begin to deteriorate
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsHomeostasis: A natural state of equilibrium; The body attempts to maintain this equilibrium by constantly reacting to external forces that attempt to disrupt this fine balance
General adaptation syndrome (GAS): A theoretical model that explains the body’s adaptation to sustained stress; Includes three stages: Alarm reaction, resistance, and exhaustion/recovery
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
StressLearning to live and get ahead today is nearly impossible without stress
Few people seem to understand stress or know how to cope effectively
A certain amount of stress (eustress) is necessary for optimum health, performance, and well-being
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Stress responseStress prepares the organism to react to the stressor (fight or flight mechanism)
Some people thrive under stress, others are unable to handle it
The individual’s reaction to a stress-causing agent determines whether that stress is positive (eustress) or negative (distress)
When stress levels reach mental, emotional, and physiological limits, stress becomes distress and the person no longer functions effectively
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 12.1Relationship between stress and health and performance
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 12.2General Adaptation Syndrome: The body’s response to stress can end in exhaustion, illness, or recovery
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Stress and illness
DepressionMigraine headachesSleep disordersChronic fatiguePossibly cancer
Chronic distress raises the risk for many health disorders, including
Coronary heart diseaseHypertensionEating disordersUlcersDiabetesAsthma
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Stressandhealth
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Common symptoms of stress Headaches
Muscular aches (mainly in neck, shoulders, and back)
Grinding teeth
Nervous tic, finger tapping, toe tapping
Increased sweating
Increase in or loss of appetite
Insomnia
Nightmares
Fatigue
Dry mouth
Stuttering
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Common symptoms of stress High blood pressure
Tightness or pain in the chest
Impotence
Hives
Dizziness
Depression
Irritation
Anger
Hostility
Fear, panic, anxiety
Stomach pain, flutters
Nausea
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Common symptoms of stress Cold, clammy hands
Poor concentration
Pacing
Restlessness
Rapid heart rate
Low-grade infection
Loss of sex drive
Rash or acne
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical thinkingCan you identify sources of eustress and distress in your personal life during this past year?Explain your emotional and physical response to each stressor and how the two differ.
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 12.3
Stressors in the lives of college students
students
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsType A: Behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile, and overly competitive person
Type B: Behavior pattern characteristic of a calm, casual, relaxed, and easy-going individual
Type C: Behavior pattern of individuals who are just as highly stressed as the Type A but do not seem to be at higher risk for disease than the Type B
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Changing type A personalityWrite a contract with yourself
Work on only one or two habits at a time
Eat more slowly and only when you are relaxed and sitting down
If you smoke, quit
Cut caffeine intake: It increases tendency to become irritated
Take regular breaks throughout the day
Work on fighting your impatience
Work on controlling hostility; keep a log
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Changing type A personalityLook for patterns of what sets you off
Plan activities just for fun
Choose a role model
Simplify: Which activities can you eliminate?
Set your alarm clock half an hour earlier
Do something truly relaxing each day
Pay attention to what your own body clock is saying
Learn to treasure unplanned surprises
Savor your relationships
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Stress vulnerabilityA number of factors affect the way in which people handle stress (see Activity 12.2 in your textbook)
How people deal with these factors can increase or decrease vulnerability to stress
These factors are related to health, social support, self-worth, and nurturance (sense of being needed)
Many of these factors describe situations and behaviors that are within a person’s control
To make yourself less vulnerable to stress, improve the factors that make you more vulnerable to stress
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Time managementPeople who do not manage time properly experience chronic stress, fatigue, despair, discouragement, and illness
Steps to time managementFind time killersSet long-range and short-range goalsPrioritize your immediate goalsUse a daily plannerConduct nightly audits
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Time management skillsDelegate
Say “no”
Protect against boredom
Plan for disruptions
Get it done
Eliminate distractions
Set aside overtimes
Plan time for you
Reward yourself
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termFight or flight: Physiological response to stress that prepares the individual to take action by stimulating the vital defense systems
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 12.4
Physiological response to stress:fight-or-flight mechanism
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Managing stressPhysical activity
Progressive muscle relaxation
Breathing exercises
Visual imagery
Autogenic training
Meditation
Yoga
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Physical activityReduces muscular tension
Metabolizes the increased catecholamines (hormones), which were triggered by the fight-or-flight mechanism and brought about by the physiological changes
Although exercise does not get rid of the stressor, it helps a person cope and prevents stress from becoming a chronic problem
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termProgressive muscle relaxation: A stress management technique that involves progressive contraction and relaxation of muscle groups throughout the body
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termBreathing exercises: A stress management technique wherein the individual concentrates on “breathing away” the tension and inhaling fresh air to the entire body
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termImagery: Mental visualization of calming images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain, and obesity
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termAutogenic training: Stress management technique using a form of self-suggestion, wherein an individual is able to place him/herself in an autohypnotic state by repeating and concentrating on feelings of heaviness and warmth in the extremities
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termMeditation: A stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the increased tension
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termYoga: A school of thought in the Hindu religion that seeks to help the individual attain a higher level of spirituality and peace of mind
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical thinkingList the three most common stressors that you face as a college student.
What techniques have you used to manage these situations, and in what way have they helped you cope?
StressAdaptation
Sources ofStress
TimeManagement
Coping withStress
Hoeger & Hoeger. All slides © Wadsworth Publishing.
End of Chapter