Coping with and Managing Stress Chapter 9
Stress Stress is the nonspecific response of the body to any demand A stressor is anything that initiates the stress response How people react to stress appears to be more important than the stress itself Stress is unavoidable and necessary to human preservation
Stress Eustress is good stress provides pleasure or adds meaning to life examples Distress is bad stress produces a negative response examples
Stress The inverted-u theory says that there is an optimal stress level; too much or too little stress can both be detrimental
Phases of Response Homeostasis is when the body is in physiological balance Stress initiates the stress response, or general adaptation syndrome (GAS) The GAS consists of an alarm phase, a resistance phase, and, if the stress is long enough or strong enough, an exhaustion phase
General Adaptation Syndrome
Stress Most stressful situations fall into one of three categories: harm and loss, threat, or challenge Whether positive or negative, stressful events always produce a series of neurological and hormonal messages in the body The brain determines whether an event is stressful
Stress Response The limbic system can override the stress response The hypothalamus initiates the release of epinephrine and other hormones, including endorphins The autonomic nervous system increases physiological response and eventually returns the body to homeostasis
Stress and Immunity Psychoneuroimmunology (PNI) seeks to understand the connection between the brain, the nervous system, and the immune response Good nutrition is necessary to meet stress demands Chronic stress suppresses the immune system Coping is the attempt to manage stress
Negative Results of Distress Short term poor memory, low concentration, poor self-control, cold hand, dry mouth, shortness of breath, conflicts, chronic sleep problems, mood swing, alcohol and drugs consumptions Long term depression, quickness to make decisions, hypertension, coronary disease, strokes, allergies, drug abuse, weight problems, ineffective use of time
Coping with Stress Self-esteem influences the ability to cope with stress Personality influences the ability to cope with stress Type A personality Type B personality Hardy personality Gender differences Stress survivors seem to have at least three characteristics in common: challenge, commitment, and control Attitude is a key factor in the stress equation
Stress Management Tools Successful coping with stress takes effort Sometimes one should seek a professional counselor to help resolve stressful situations Relaxation techniques reduce the negative effects of stress
Relaxation Techniques Deep breathing is the most basic technique Progressive muscle relaxation creates awareness of the difference between muscular tension and a relaxed state Autogenics uses self-suggestion to produce a relaxation response
Relaxation Techniques Meditation helps the practitioner temporarily tune out the world Visualization helps the practitioner use imagination to relax Biofeedback enhances awareness of body sensations Massage therapy relieves tension and induces mental relaxation
Relaxation Techniques Music Humor Tai Chi
Time Management Effective use of time is crucial to accomplishing one s personal and professional goals Workaholics spend excessive time working even if it is not productive Time jugglers constantly over-schedule themselves, often neglecting important activities
Time Management Procrastinators often fail to have enough time to successfully complete tasks Perfectionists rarely feel satisfied and are often unable to achieve important goals Yesism is the inability to tell anyone no Exercise can produce beneficial physiological responses and reduce anxiety
Exercise Has been found to directly affect brain chemistry Increased endorphin levels Positive stressor Can offset the adverse effects of distress
Spirituality Does not have to be connected to a particular religion or religious belief Psychospirituality The study of the relationship between mind and soul
Coping with and Managing Stress Chapter 9