CHAPTER 3

MANAGING STRESS2014/2015

Managing stress

Stress – the reaction of your body Stressors – the causes of stress

Situations Events People

Causes of Stress

Major Life Changes

Catastrophes

Everyday problems

Physical Surroundings

Stages of Stress

Homeostasis

The Alarm StageThe Resistance StageThe Exhaustion Stage

Early Warning Signs of Stress Physical Signs

Headaches * Increase sweat Upset stomach * Skin rash Pounding heart * Dry mouth Muscle tension * Nail biting Shortness of breath Grinding teeth

Behavioral Signs Loss of appetite Overeating Drug Abuse Sleep problems Restlessness Hurrying, talking fast Criticizing others Withdrawing from relationships

Irritability, anger Impatience * Nervousness Self-criticism Negative Thinking Loss of interest Increase crying Excessive worrying

Emotional Signs

Stress and Physical IllnessHeadaches – pounding in the head Migraines – are headaches that occur

when blood vessels get narrow, allow less oxygen Then the vessels widen

Stress and Illness (cont)

Lowered Resistance Prolonged stress can

prevent immune system from functioning well.

Stress and Illness (cont.)Stomachaches – stress can

cause digestive problemsUlcers An open sore in the lining of the

digestive system Increase stomach acids keep ulcers

from healing

Stress and Illness (cont.)

AsthmaA disorder of the respiratory

system that makes breathing difficult

Stress increases chances of attacks

Cont. Heart disease

High blood pressure Blood pressure is a measurement of the

amount of force in arteries when the heart is pumping blood through the body

In an adult a normal blood pressure should be no higher than 120/80

Stress increases the blood flow in the body

Has mild symptomsdizziness.frequent headachesNausea

Can lead to stroke If not controlled can lead to death

Stress, Behavior, and Mental Health 1) Conflict

- feel you want to do some thing, but you ought to do the opposite.

2) Organ Language “Pain in the Neck”

3) Motivation Getting sick to avoid something

4) Past Experiences Very emotional episode that occurred is still

affecting a person

Cont.

5) Identification Strong emotional attachment to another person

6) Self-punishmentDiscomforting symptoms that help with feeling of guilt.

7) SuggestionAn idea has been accepted

Stress & Mental IllnessSuicide

Factors that put people at risk for suicide Risk:

A previous suicide attempt or a family history of suicide

Having a mental disorder and substance abuse disorder

Feelings of hopelessness or isolation Lack of access to mental health treatment Being Influenced by another person’s suicide.

Stress & Mental Illness

Self – Injury Is an unhealthy way to cope with emotions,

stress and/or traumatic event.

Personality Traits

Optimism – tendency to focus on the positive aspects of life

Pessimism – tendency to focus on the negative aspects of life

Characteristic of personality “Negative”

Perfectionist Negative Thinker Procrastinator

Characteristic of personality

“Positive” Resilience – ability not to become ill under

stress Confident in their abilities View stressful events as challenges Make realistic plans Sense of control, good communication skills

Managing Stress

1. Confront the problem

2. Mental Rehearsal – practicing an entire event in your mind

3. Time Management

Time Management

1. List your goals score them from very important, too not very

important

2. Outline your tasks list all the activities you need to do to

complete it

Cont.

3. Outline your overall plan set realistic deadlines

4. Make a daily schedule

5. Prioritize your tasks, Monitor your progress

Reduce StressPhysical ActivitiesRelaxation Biofeedback

is a special method of stress management in which a person learns to control specific physical functions.

Changing Behavior

HumorAvoid Negative Thinking