Chapter 4 Elizabeth Lytle, MPH, BSN, RN Los Altos School District Personal Stress Management.
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Transcript of Chapter 4 Elizabeth Lytle, MPH, BSN, RN Los Altos School District Personal Stress Management.
Chapter 4
Elizabeth Lytle, MPH, BSN, RN Los Altos School District
Personal Stress Management
Stress And Stressors
StressNonspecific response of the body to any demand
StressorsPositive or negative things that upset or excite you
Five Categories Of Stress
1. Acute, time-limited
2. Brief naturalistic
3. Sequence of stressful events
4. Chronic stressors
5. Past stressors
Theories To Explain Stress Responses
Theory Type Example Theories
Biological General Adaptation Syndrome
Non-Biological Cognitive-Transactional Model
Life-Events Model
Psychological Diathesis Stress Model
General Adaptation Syndrome
Cognitive Transactional Model
SummaryPowerful relationship between stress and health exists
Details
Stress is an individual response
Stress is the relationship between demands and ability to deal with demands without unreasonable or destructive costs
Life Events Model
SummaryIndividual level of stress based on life-change units
Details
• Scores give ‘potential stress’ of each event• Over 300 units/year increases risk of serious health problems
Diathesis Stress Model
SummaryStressors have different effects based on individual’s predisposition to psychological problems
DetailsStressors that exceed a person’s threshold trigger psychological symptoms
Stress Causes Dramatic Health Effects
Overview
Causes molecular changes in chromosomes
Increases susceptibility to illness
Slows digestive system
Alters endocrine system
Effects Of Stress On The Body
Chronic Exposure To Cortisol Is Dangerous
Effects Of Cortisol
• Slows time to remove triglycerides from
blood stream
• Creates excessive central obesity
• Increases risk of diabetes and heart disease
Risk of heart disease is higher for those who experience anger, anxiety and depression
These emotions also cause release of cortisol
Stress Effects On The Heart
Significant inherited risk factor for heart disease is family transmission of stress
Stress pushes people toward bad habits that cause heart disease:
• Overeating, smoking etc.
Increased blood pressure from chronic stress
Stress Effects On The Immune System
Immune system adaptation to stress becomes harmful as stress becomes chronic
Traumatic stress can impair immunity for one year
Acute stress decreases number of immune cells
Women are at higher risk for autoimmune and allergic disorders
Stress Effects On Digestion
Stress changes how the body digests and metabolizes food
Ways to minimize
stress effects
Avoid weight gain
Eat meals regularly
Eat sugar in small amounts
Avoid caffeine
Common College Stressors
Half of college students report high levels of stress each semester
• Financial problems
• Test pressure
• Problems in friendships and relationships
• Frustration
• Daily hassles
Stress Occurs Throughout Life
Other Stressors
• Job stress
• Illness or disability
• Societal stress
• Economic trouble
Stress Effects Vary Between Genders
Men and women react to and cope with stress in different ways
Women Men
Stress Higher stress level Less stress felt
Coping
‘Tend and befriend’
Emotional response
Impulsive action
Fight or flight
Aggression
Stress In Minority Students
Racism and acculturation may create stress for minority students
AcculturationChange in an ethnic minority due to contact with an ethnic majority
Racism Discrimination based on race
Effects of stress
Increased sensitivity to social climate, experiences of actual or perceived racism
Symptoms of depression and suicidal thoughts
Take Action To Manage Stress
Stress has better outcomes when it is approached from a problem-focused perspective:• Plan strategies to deal with stress• Take action when presented with stress
Emotion-focused responses are connected to poorer health and more negative feelings
Five Specific Ways To Manage Stress
1. Journaling
2. Exercise
3.
Relaxation• Progressive relaxation• Visualization• Biofeedback
4. Meditation and Mindfulness
5. Yoga
Time Management Can Also Reduce Stress
Everyone can learn time management!
Use calendar to plan ahead
Allow extra time for the unexpected
Identify time robbers
Break down big tasks
Make study time efficient
Keep study area organized
Strategies To Combat Test Stress
Plan ahead
Be positive
Take regular breaks
Practice
Talk to other students
Be satisfied with doing your best
Posttraumatic Stress Disorder
CausesAny event that causes trauma:
• Captivity• Assault
• Rape• Child Abuse
• Accidents• Disaster
Health Effects
Memory problems
Increased risk of heart disease and metabolic syndrome
TreatmentDifferent for every person
Therapy and medication