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Olpin/Hesson, Stress Management for Life, 5e

Chapter 1: Stress in Today’s World

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Icebreaker

How often do you experience stress?

Almost never

Rarely (2-4 times a month)

Sometimes (2-4 times a week)

Often (nearly every day or more)

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Learning Objectives

By the end of this chapter you should be able to:

1.1 Define the terms stress and stressor.

1.2 Define and explain the similarities and differences between eustress and distress.

1.3 Differentiate among acute, acute episodic, and chronic stress.

1.4 Relate stress to the five dimensions of holistic health—physical, mental, emotional, spiritual, and social.

1.5 Discuss some of the most common stressors college students experience today

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Stress: What Is It?

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What Is Stress?

Stress is a demand made upon the adaptive capacities of the mind and body.

The mind’s perceived pressure

The body’s physiological response to this stimulus

Understanding the meaning helps to understand:

Perception of pressure and the positive or negative affect it has on the body.

Overall reaction to life events determines if we feel stress and not the event itself.

Healthy, robust ability to handle stress results in positive outcomes; inability to meet the demands of stress results in negative or poor outcomes.

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Stress is often difficult to define as it is a manifestation of an overall bodily reaction to a source of stimuli, or stressor, and can be good, bad, difficult to handle, or easy.

Stress is a demand made upon the adaptive capacities of the mind and body.1 This definition helps us understand the following three important aspects of stress:

1. How you experience stress depends on your personal view of the stressor, and it can affect you positively and negatively.

2. Your reaction to events in life, rather than the events themselves, is what determines whether your experience is stressful or not.

3. Stress is a demand upon the body’s capacity. When your ability to manage stress is robust and healthy, the outcome is positive. When you can’t seem to meet the demand, the result is adverse.

Yerkes-Dodson Principle

Implies a certain amount of stress is healthy, useful, and beneficial.

Basically, performance increases as biological and mental arousal does, but only to a point.

Activation of the stress response is often essential for success.

sporting events

academic pursuits

creative and social activities

FIGURE 1.1 Feelings Associated with Perceived Stress . . . Finding the Balance

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Yerkes-Dodson Principle implies a specific amount of stress is healthy, useful, and even beneficial to a certain point.

An appropriate amount of stress can translate into one’s health and well-being.

Activation of the stress response is often essential for success. We see this in situations such as sporting events, academic pursuits, and even in creative and social activities.

As stress levels increase, so does one’s performance

Terminology of Stress

Stressor

Any situation or event that causes a person to feel challenged or threatened

Triggers stress response – either adapting to or stimulating

Distress

Adverse effects of stress

Drain us of energy and exceed our coping capacity

“Threat” or “Bad” stress

As stress increases, health and performance decline

Eustress

Positive, desirable stress

Keeps life exciting and helps to motivate and inspire

“Challenge” or “Good” stress

Stress is managed successfully

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In both cases (distress and eustress), the physiology turns on resources to prepare to handle a demand. When the demand is perceived as dangerous, the body prepares for imminent danger and does what it needs to do to prevent harm from the threat. When the demand is viewed as a challenge, the body musters its resources to perform optimally.

Examples of eustress: getting married, having a baby, starting a new job

Examples of distress: losing a job, death of a loved-one, sick child

Relationship Between Stress, Performance, and Health

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This graph represents the correlation of distress on mental, emotional, and physiological limitations. The downward curve represents continued stress and the decline in health and performance.

Compared to eustress that is optimal at higher levels.

Activity 1

What situations have you experienced that you would classify as distress?

What situation have you experienced that you would classify as eustress?

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Have students make a list of situations for #A and #B. Once completed, have them list ways they handled their stressors, or what prevented them from effectively dealing with stress. (Will be used in Activity 2 later in presentation)

Acute vs Chronic Stress

Acute Stress

Comes on quickly

Quite intense – a “rush”

Is rapidly resolved

Can be beneficial in some circumstances

High-risk sports, getting a speeding ticket

Chronic Stress

Brought on by long-term, ongoing stress

Exacerbated by inability to deal with stress in a healthy manner

Wears on the body both physically and mentally

Example: Increasing debt, chronic illness

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Acute stress comes on quickly and disappears quickly. That rush that is felt when a stimuli comes about rapidly and there is a healthy manner in which to handle the stress.

Chronic stress last for years sometimes and can create a sense of loss of control and desperation for some people.

Episodic Acute Stress

Seen in those who are in constant panic or crisis

Frequent episodes of acute stress

Often blame stress on outside sources

Tend to be short-tempered, irritable, and overly anxious

Habitual with chronic health issues such as headaches, gastrointestinal disorders, and hypertension

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Those experiencing episodic acute stress are often resistant to change as they feel there is nothing wrong with their lives and how they handle their stress.

Often appear to be in a rush, take on too much, but can’t organize themselves or deal with pressure.

Poll 1

Which statement best describes how you manage stress?

I step away from the situation so I can look at it from an outsider's point of view before I make any decisions.

I practice wholistic rituals such as yoga and meditation as well as eat a healthy balanced diet.

I tend to dive headfirst into the problem and deal with any issues so the stressor will be removed.

I don’t handle stress very well and often feel overwhelmed

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Have students work in groups of 3-4 to discuss how they management stress. Allow discussions on how to support each other while in school as well as offer suggestions on how to manage stress in a healthy way.

Knowledge Check 1

Stress always has an impact on physical health

True

False

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Knowledge Check 1: Answer

Stress always has an impact on physical health

FALSE

Stress does not always have an impact or affect on physical health, but it does have a physiological reaction to a stressor whether it is eustress or distress.

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Understanding Health

as a Whole

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Holistic Health

In order to understand stress and develop healthy management of stress, the relationship between health and stress must be examined.

Health is more than being free from disease and illness

Holistic Health encompasses more than just the physical element

Mind

Body

Spirit

Social

Modern man is sick because he is not whole. —Carl Gustav Jung

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Interdependence of Dimensions of Health

Each domain of ourselves is connected and intertwined

This interdependence creates a holistic being

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This diagram illustrates how the various dimensions of ourselves are connected and intertwined to create a holistic being.

Physical Health-A healthy body has more ability to manage stress. Important to each a balanced healthy diet and get plenty of exercise. The effects of stress on the body can include:

Headaches

Muscle tension

Fatigue

Stomach problems

Colds

Diseases such as heart disease, obesity, and even diabetes

Mental Health-how you think, and process thoughts has a huge impact on how you handle stress. Developing healthy strategies for managing stress and decision-making are integral to overall health. Effects of stress on mental health:

Forgetfulness

Confusion

Lethargy

Negative attitude

Spiritual Health-Your sense of self-value and purpose are correlated to the development of chronic stress. Individuals who have conflict with their convictions, morals, and values, have difficulty managing stress and often find conflicting thoughts on making decisions. Some examples of spiritual health:

Loneliness

Depression

Low self-esteem

Feelings of abandonment

Emotional Health-A strong ability to experience a wide range of thoughts and feelings and utilize this ability to make decisions is key in reducing stress. Those that cannot compartmentalize and/or associate or reflect thoughts and feelings with positive outcomes are prone to distress and often allow their emotions to control them. Examples of Emotional Stress:

Worry

Mood swings

Anxiety

Anger

Hostility

Burnout

Social Health-Positive, healthy relationships provide a person with a strong sense of satisfaction which reduces the risk of distress. Having a strong support system increases the ability to manage the demands of life. Examples of social health:

Isolation

Lashing out

Fewer friends

Nagging

Match effects of stress

Fatigue

Low productivity

Worrying

Depression

Lashing out

Emotional Health

Mental Health

Physical Health

Social Health

Spiritual Health

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Activity 2

List more examples of how stress affects the five dimensions of health.

From your previous distress/eustress activity answers, determine how each stressful situation affected the dimensions of your personal health?

How did these effects determine how you were able/unable to handle/manage your stress.

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Have students make a list of affects of stress in each of the dimensions for #A to answer #B and then #C.

Nature or Nurture

Nature

Genetic make-up

Influence how we react to stressors

Developmental stage

Exposure at various stages of growth and development impact sensitivity and management

Nurture

Life experience

May increase sensitivity to stress

Environmental factors

Exposure to extremely stressful events early in life can cause inability to manage stress as adults

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Everyone is unique and stress effects each individually differently.

Differences in genetic variations explain in part how we react to stressors.

Some people are naturally laid-back while others are easily stimulated

Life experiences also may increase your sensitivity to stress.

There is evidence that a mother’s stress can spread to her baby while in the womb and have a lasting effect

Environmental factors also can be traced to strong reactions to stress.

People who were exposed to extremely stressful events as children, such as abuse or neglect, tend to be particularly vulnerable to stress as adults.

Knowledge Check 2

Holistic health combines which of the following aspects to develop an optimal healthy individual free from disease and illness?

Mind

Body

Spirit

Social

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Knowledge Check 2: Answer

Holistic health involves the mind, body, spiritual, and social to promote an optimal setting for a healthy individual free of disease and illness,

All Answers are Correct!

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Sources of Stress

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Stress and College

Time Management

Personal Expectations

Home Environment Family Life and Expectations

Employment and Finances

Academic Demands

Physical Health

Environmental Stressors

Relationships, Choices, and Hassles

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As you know, college students face many of the same stressors. How you manage these is based on individual traits and characteristics as we’ve discussed. While each person may experience the same stressor, the experience itself is unique to the individual as is the outcome on health and well-being

Barriers to Academic Performance

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Technology and Stress

Information Overload

Technostress is prominent in today’s society

Manifested in two ways:

anxiety experienced with new and unfamiliar technology

stress as a result of the over identification with technology.

Partial attention from texting and technology use adds to the stress due to missed information, especially when in the classroom

Absence from technology can also create distress

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Technostress is created by the excessive use of technology.

Anxiety is created when there is new technology that must be learned

Stress is caused by too much available information

Texting and such create a continuous partial attention issue which can be not only dangerous, but very stressful to students as they miss crucial information and/or assignments

Likewise, separation from technology can be just as stressful for students. If they do not have access to the internet or their phones, they feel as if they do not have control

Discussion

How does technology add to your stress and how can you reduce this?

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Discuss as a class

Knowledge Check 3

Stress has a tendency to have a snowball effect in which way(s)?

Anxiety

Sleep Disturbances

Damaged work relationships

Illness

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Knowledge Check 3: Answer

The snowball effect of stress can create anxiety, sleep disturbances, altered work relationships, and even cause illness by weakening the immune system.

All Answers are Correct!

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Stress-Busting Behavior

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Stress Management

Stress can be managed and even prevented through basic simple approaches such as:

Eliminating the stressor

Changing the way you think

Reducing overall stress

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Eliminating the stressor. Learning how to recognize the problem or issue that triggers the stress can allow you develop methods for preventing them.

Changing the way you think. Even though you can’t always control what happens in life, you can control how you interpret the situation and how you handle it.

Reducing overall stress. Stress can’t always be avoided, but developing stress reducing behaviors and practices will help to reduce the level of overall stress.

Self-Assessment

What have you learned about your personal stress? What triggers your stress?

How can you manage your stress in a better way?

What can you do to prevent stress in your life?

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Self-Assessment Debrief

What types of stressors did you find that you may not have recognized before?

Did you find the way you currently handle or manage stress works?

What methods did you come up with to start managing stress in a healthier way?

What techniques can you use to reduce stress?

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Summary

Stress is a demand upon the adaptive capacities of the mind and body.

Eustress is the positive stress that keeps life exciting and helps to motivate

Distress is a negative, energy-draining form of stress.

Stress can be acute, episodic acute, or chronic which effects the body differently.

A stressor is any event/situation that causes us to adapt/start the stress response.

Health is more than the absence of disease. It has a direct relationship to stress.

Holistic health encompasses physical, mental, emotional, spiritual, and social dimensions.

Although each of us has different and unique sources of stress, some stressors are typical for today’s college students.

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