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What is stress? Stress is the way that you react

physically, mentally and emotionally to various conditions, changes and demands in your life.

Many students experience varying levels of stress each semester.

High levels of stress can affect your physical and mental well-being and academic performance.

Symptoms of stress headaches nervous stomach change in appetite rapid breathing rapid heart rate sweaty palms irritability anxiety

•fatigue•insomnia•dissatisfaction•anger•depression•inability to concentrate

What causes stress? Anxiety: uneasiness and distress about

future uncertainties Changes in life’s expectations or

demands Ex. Marriage, divorce, pregnancy, illness,

bills, increasing demands of a university course load

Disorganization: feeling unprepared and powerless

What causes stress? Physical Constraints

Ex. Physical exhaustion, lack of good exercise and diet strategies

Time constraints: multiple projects and deadlines

Exercise: Self-assessment Take the anxiety/stress assessment Use the results of this assessment to

pinpoint specific causes of stress in your life. What (if any) control do you have over these areas of your life?

Make a list of things that you can do to lessen your stress.

Strategies to reduce stress Take control. Manage your time instead of

letting it manage you. Use a to-do list, follow a written plan, set goals and follow through.

Avoid procrastination, a major cause of stress. Make a realistic list of things you need to do each day. Do the most important things first. That way, even if you don’t finish the list, you get the most important things done.

Strategies to reduce stress Take a break

Sometimes it is better to get away from the situation for a short time. Take a brisk walk, focus on pleasant thoughts. Then, go back to the task feeling refreshed and ready to tackle whatever it is you have to do.

Strategies to reduce stress Work on your attitude Put things into perspective. Do not

to take yourself too seriously. Think positive. “If you think you will

fail, or think you will succeed, you are probably right.” --Henry Ford

Strategies to reduce stress Get help

See your instructor, go to tutoring, and participate in study groups. See how to form a study group.

Keep in touch with friends and family, and develop a support group.

Strategies to reduce stress Physical stress busters

Eat right, exercise regularly and get plenty of rest

Practice, practice, practice Build your confidence: do extra math

problems, practice test-taking at home, rehearse your speech a couple of times before the presentation

Self-reflection Go back to the stressful incident that

you described in the first part of the workshop. List some strategies for dealing with the

situation, List some things you could have done to

prevent it from being stressful. List some ways you can avoid a

reoccurrence of such a situation in the future.

Strategies for dealing with stress No one can avoid stress all the time. In

a stressful situation, try these tips to help you overcome the effects of stress.

Join the crowd Even though you may think you are the only

person in the world who is experiencing stress, the fact is that everyone experiences it sometime.

Strategies for dealing with stress Talk to someone

Find someone you trust, discuss the problems and look for solutions

Put it in perspective Chances are, this is only one small part of

the rest of your life Visualize

Sit comfortably and think of a favorite place. Imagine yourself in a successful situation.

Strategies for dealing with stress Visualize

Sit comfortably and think of a favorite place. Imagine yourself in a successful situation.

Breathe Sit quietly, and breathe deeply and slowly.

Continue for five or six breaths. It is calming and the extra dose of oxygen increases the brain’s thinking ability.

Strategies for dealing with stress It’s all in your head... and shoulders

Roll your head loosely in a wide circle. Repeat five times. Tighten right shoulder and raise it as far up as possible and hold, then relax slowly. Repeat with left shoulder. Repeat with both shoulders.

Strategies for dealing with stress Go on a diet

Eating light and avoiding sugars can help with performance and lessen stress. In a stressful situation like an exam, have a light meal of mostly protein. Remember, a heavy high carbohydrate meal can put you to sleep.

Strategies for dealing with stress Lighten up

Take responsibility for your feelings. When you get angry, take a break and cool down before you act.

Strategies for dealing with stress Use it

A little stress is a good thing. Athletes use it to increase performance. If you are experiencing a small amount of anxiety, it can help to keep you active and alert. Use it to increase your performance.

Summary Stress is mental, emotional and physical

tension, strain, and/or distress The signs of stress are classic. You may get

a headache, stiff neck, backache, become irritable, lose your temper, and you may feel exhausted and find it hard to concentrate.

When these symptoms appear, recognize them as signs of stress and find a way to deal with them. Just knowing why you’re feeling the way that you are may be the first step in coping with the problem.

Fatigue, Decision Making, and the Fire Line

The ability to make decisions is critical when fighting wildland fires.

Some level of stress and perhaps fatigue can bring about clarity and concentration. Too much fatigue and stress however – will disrupt decision making capabilities.

People perceive and process information differently. How does fatigue influence how we interpret and process information?

Key Terms Arousal: level of physiological

and psychological activity at any given moment; occurs on a continuum

Stress: physiological and psychological response to a challenge that requires some form of adjustment

Anxiety: negative end of arousal; characterized by worry, nervousness, and apprehension

Key Terms State Anxiety:

describes the level of anxiety at any given moment; moment-to-moment anxiety; ever-changing mood

Cognitive State Anxiety: the negative thoughts and worries one has in an anxious moment

Somatic State Anxiety: how the physiology responds in anxious moments – real or perceived

Trait Anxiety: one’s predisposition to perceive challenges; acquired behavioral tendency

Decision Making: the process of considering and selecting alternatives

Fatigue: decreased capacity to complete work; physical or mental weariness

Understanding Stress Lazarus’s Cognitive

Theory of Stress Suggests that it is one’s

perception of a stressor that causes stress – not the stressor itself

What Causes Negative Stress?

A perceived imbalance between the challenge (physical or psychological) placed on an individual and their ability to overcome the challenge.

Lazarus’s Cognitive Theory of Stress

Primary Appraisal Person determines if event

or stimulus is negative, positive, or neutral.

Secondary Appraisal Person evaluates their

level of control, coping resources available, and considers options.

Stress Response How the person reacts

physiologically, emotionally, and behaviorally.

How People Will React Is Not A Given “Men are disturbed not by things but by the views which they

take of them” Epictetus

55-135 A.D.

It is not cut & dry how people will respond in the fire setting. Experience will impact appraisal – but how?

How people will respond is difficult to understand.

Emergency workers often do not want to participate in research.

Fear is not always reliable – we never really know where “the edge” is.

Positive Appraisals Even In Extreme Circumstances???

A new sense of meaning or feeling good about one’s contribution in a disaster response (Anderson, et al., 1991).

Exhilaration, sense of occupational achievement, enhanced appreciation of life, and a sense of control (Moran and Colless, 1995).

Arousal, Anxiety, and Performance

How does arousal (physically or psychologically) and anxiety affect performance (positively or negatively)?

A number of theories have been developed to help explain the connection.

Drive Theory Linear relationship between

arousal and performance Inverted-U Hypothesis

Maximum performance is at a midpoint of arousal

Catastrophe Model There is a threshold between

anxiety and performance Reversal Theory

Depends on a person’s interpretation of their arousal.

Achieving a Balance Between Demand and Abilities

Perhaps the best model to strive for is the Flow Model. Achieving “flow ” has to do with one’s level of preparedness.

Causes of Fatigue Energy System

Depletion Phosphocreatine Glycogen Blood Glucose

Accumulation of Metabolic By-Products

The role of lactic acid Failure of contractile

fiber recruitment

Central Nervous System Involvement

Neuromuscular Fatigue Fatigue of the CNS

(“central fatigue”) Environmental

Temperature Increased energy demands

Nutritional Influence Type of calorie Timing of intake

Effects of Progressive Dehydration

1% body weight loss = thirst 2% body weight loss =

increased thirst, loss of appetite, discomfort

3% body weight loss = impatience, decreased blood volume

4% body weight loss = nausea, slowing of physical work

5% body weight loss = difficulty concentrating, apathy, tingling

6% increased body temp, pulse, and respiration rate

7% body weight loss = stumbling headache

8% body weight loss = dizziness, labored breathing

9% body weight loss = weakness, mental confusion 10% body weight loss = muscle spasms, indistinct speech

11% body weight loss = kidney failure, poor circulation due to decreased blood volume

Fatigue and the Willingness to Take Risks

There is some evidence (anecdotal and risk analysis) suggesting that fatigue and other negative emotions have an impact on decision making and risk taking. Example: When do most industrial accidents occur?

Analytic processing can be reduced, information may not be processed completely, and this can increase the chance of risk choices being made.

Ultimately, who is taking the risk?

Characteristics That Affect Risk Taking

People may be at risk because of too much experience or too little experience.

Risk Taking Characteristics: State Fatigue State Anxiety Familiarity Importance

Changes in fatigue show the greatest affect on risk behavior.

Developing Preparedness for Decision Making

Copyright 2002 ProHealthNet, Incorporated

Are You Prepared to Make Good Decisions?

Years of Experience Sensitizing or Desensitizing Effect

Critical Incident Involvement What is being passed on? Who are you modeling? “We’ve survived so it must work.” How close to the edge are you?

Training Adequate or Inadequate

Skill Acquisition What more could we do?

Skill Determination and Acquisition

The first step toward becoming a good decision maker on the fire line is to recognize that fatigue hampers your ability to make appropriate decisions – fatigue affects everyone.

Training should include simulation to help people anticipate events and predict how they will react.

Emergency workers tend to be optimistic which may make them more vulnerable (Taylor, 1989).

Take the necessary steps to prevent and minimize fatigue.

Determine your skill strengths and identify skill weaknesses. Actively work on improving your skill base.

Fatigue Prevention Regular Exercise Routine

Increased Energy Level Improved Self Esteem Better Glycogen Storage Improved Recruitment of

Muscle Fibers Better Response to

Accumulation of Metabolic By-Products

Reduction in Central Fatigue

Fatigue Prevention Hydration and Temperature Control

Energy Preservation Heat Acclimatization Improved Muscle Activity – Less

Cramping Reduction in Central Fatigue

Sport Drinks, Water, and Electrolytes Pros and Cons Sodium and Glucose Most Important Amount and Frequency How To Drink More

Fluid Intake Information Fluid

Recommendations for Active People:

16 ounces of fluid up to 2 hours before event

4 to 8 ounces 5 to 10 minutes before event

8 to 10 ounces (or more as tolerated) every 15 to 20 minutes during activity

Are You Drinking Enough?

Urine Color Quantity of Urine Weigh Yourself

Before and After How Do You Feel?

chronically fatigued headache lethargic

Fatigue Prevention Nutritional Strategies

Sound Diet Body’s Preference For Fuel

– Carbohydrates High CHO Diet vs.

Low CHO Diet Glycogen Storage and

Your Energy Reserves Timing of Intake

Fatigue Prevention Prevent Central Fatigue

Proper Nutrition Adequate Hydration Carbohydrate

Supplementation Take Breaks Mental Rehearsal Work Toward Achieving a

Balance Between the Challenge and Skill Level – “Flow”

Striking a Balance Between Skill and the Challenge

Mental and physical performance is always better when we are in our comfort zone. To get into that comfort zone, there needs to be a balance between our skill – real and perceived – and the challenge or demand.

Making good decisions on the fire line are more likely if one strives to stay in their zone.

Balance and Your Level of Preparedness

Are you prepared to meet the challenge? What is your Level of Preparedness?

Do you have the proper motivation to perform well? What are your primary goals?

Optimal performance generally stems from a well designed plan. What is the plan? And are you confident in that plan?

Other Skills That Influence Level of Preparedness

Proper Focus Not too wide –

not too narrow Concentration

Being able to focus on the relevant information

Improving Concentration Simulations Trigger Words –

attentional cues Specific and Clear Goals

Reasoning Skills

Problem Solving Positive Self Talk

Helps control thoughts, feelings, and in turn – behaviors.

Communication Skills What type of a

communicator are you? Arousal Regulation

Anxiety Control Realistic Goal-Setting General People Skills

Identifying Stressors

Situations, activities, and relationships that cause ‘trauma’ to one’s physical,

emotional, or psychological self

Stressors

School Work Family Relationships Legal Finances Health/illness Environment Living Situation

Negative Effects of Stress1. Physical- Weight gain/loss- Unexpected hair loss- Heart palpitations- High blood pressure2. Emotional- Mood swings- Anxiety- Can lead to depression• Can also lead to unhealthy

coping strategies (i.e. alcohol, drugs, etc)

Managing Stress

Stress Relief Strategies1. Body relaxation excercises- breathing techniques- guided imagery2. Physical exercise-yoga-work out routine3. Meditation4. Counseling-talk therapy-life coaching

Other Helpful tips Changing perceptions and expectations Break jobs/tasks into manageable parts Set reasonable/realistic goals Avoid procrastination Set boundaries Don’t compromise your values/beliefs Schedule “me” time

Benefits of Stress Management Physical health gets better

-more energy and stamina Emotions stabilized

-positive attitude-hopeful/happier

Ability to focus improved-able to learn and achieve

Relax Our brain fires electrical waves at 14 or more

cycles a second. These are beta waves and are great for getting

tasks done, but not for learning new things. Taking a few minutes to relax deeply slows your

brain waves down. These slower waves are alpha waves. They occur at between 7 and 14 cycles a

second Studies show alpha waves improve learning.----”OnCourse” by Skip Downing

The Key Word Is….Balance