common phd
Chapter 3
Stress and Its Management
What is Stress?
Stress—a complex series of reactions,
both psychological and physical, in
response to demanding or threatening
situations
Stressors—events that produce physical
and psychological demands on a
person
What is Stress?
Distress—events or situations that produce negative or unwanted outcomes and are difficult to control
Eustress—events or situations that create demands on a person that result in positive outcomes (e.g., becoming a new parent, accepting a desired job)
– Note: Eustress can still have negative effects on the body and mind because it requires physical and psychological adjustments.
Stress Responses
A. Physical Responses, Table 3.1
1. Glands of the endocrine system produce
several different hormones and secrete
them directly into the bloodstream
Stress Responses
• Physical Responses
2. Stress hormones increase heart rate,
blood pressure, central nervous system
(CNS) activity, and blood flow to the heart
and skeletal muscles.
Stress Responses
*General Adaptation Syndrome (GAS)
− Alarm – adrenal glands release stress
hormones to prepare your body to deal with
the stressful event
− Resistance – body maintains its protective
physical reactions to the stressor
− Exhaustion – physical stress defenses are
weakened, and you become more
susceptible to infections
Stress Responses
B. Psychological Responses
– Name 5
Stress Responses
• Psychological Responses
Another:-
Burnout - feeling as though one has
exhausted their physical and psychological
abilities to cope with stressors.
Impact of Stress on Health
• Stressful Life Events
– Social Readjustment Rating Scale (SRRS)
• States that people who experience
numerous major life events within a
short time span are likely to develop
illnesses, Table 3.2.
Impact of Stress on Health
• The Mine-Body Relationship
• Definition
– Psychoneuroimmunology - the study of
the relationships between the nervous,
endocrine, and immune systems, is the
field of medical research that explores the
connection between mind and body.
Impact of Stress on Health
• The Mind-Body Relationship
1. Stress may also stimulate other
components of the body’s immune
response, resulting in inflammation.
Impact of Stress on Health
• The Mind-Body Relationship
2. Chronic mild inflammation is thought to
be associated with the development of
many serious diseases,
Impact of Stress on Health
• Stress and Chronic Health Problems
– Example:
a) IBS
• Irritable bowel syndrome often occurs
with fibromyalgia syndrome (FMS)
Impact of Stress on Health
• Stress and Chronic Health Problems
b)Intestinal Ulcers
• Stress can make intestinal ulcers worse
when they occur.
c)Tension Headaches
• May be triggered by stress
Impact of Stress on Health
• Stress and Chronic Health Problems
d) Overweight and Obesity
Ex. About 80% of people alter their eating
habits when they feel stressed out.
Impact of Stress on Health
• Stress and Chronic Health Problems
e) Heart Disease and Cancer
Impact of Stress on Health
• Stress and Chronic Health Problems
f) Hostility
Impact of Stress on Health
• Personality and Stress
– Each person’s unique combination of
personality traits and background
experiences contributes to his or her stress
response.
– People who see only the negative aspects of
a stressor may view a difficult situation as
impossible to overcome and be more
vulnerable to stress than those who make
positive appraisals of the situation.
Coping with Stress
• Coping Strategies - behavioral
responses and thought processes that
individuals use to deal actively with
sources of stress.
a)Problem-focused
b)Emotion-focused
c)Social-support
Coping with Stress
a)Problem-Focused Strategies –
behaviors that can directly reduce or
eliminate the negative effects of
stressors.
Coping with Stress
• Problem-Focused Strategies
Ex. Time Management
• Make a list
• Prioritize
• How long will each take based on their
priority?
• Make sure there is relaxation and rest
time
Coping with Stress
• Problem-Focused Strategies
– Journal Writing
Coping with Stress
b)Emotion-Focused Strategies –
alteration of one’s appraisal of stressful
situations.
Ex. mental relaxation or encourages more
positive thinking.
Coping with Stress
c)Social-Support Strategies – include
seeking the advice, assistance, or
consolation of close friends and
relatives; participating in support
groups; and obtaining spiritual help
from members of the clergy or
religious congregations.
Relaxation Techniques
Ex. Deep Breathing
– Hyperventilation alters the chemistry of the
blood, which increases the heart rate and
causes dizziness.
– By deliberately breathing more slowly and
deeply, distressed people can feel more
relaxed as their blood chemistry values
return to normal.
Relaxation Techniques
Ex. Progressive Muscular Relaxation
– Distressed individuals are often tense
– Individuals learn how to release muscle
tension voluntarily, becoming aware of the
relaxed sensations.
Relaxation Techniques
Ex. Meditation and the Relaxation
Response
– Meditation- an activity in which a person
relaxes by mentally focusing on a single
word, object, or thought.
Relaxation Techniques
• Imagery
– Mental activity that is often combined with
progressive muscular relaxation exercises
to enhance physical relaxation.
– After relaxing his or her muscles, the
person thinks of a peaceful, pleasurable
scene, using imagination or past
experiences as a guide.
Relaxation Techniques
Ex. Self-Talk
– Positive self-talk reflects a person’s
attributes and boosts self confidence.
– Think of at least three affirmative
statements to say about yourself, including
your feelings, accomplishments, skills, and
characteristics.
Relaxation Techniques
Ex. Physical Exercise
– can reduce stress by shifting one’s
attention away from stressors and toward
the enjoyable aspects of the activity.
– can metabolize the extra energy released
during the stress response, lessening the
impact of stress on the body.
– can enhance social and spiritual wellbeing.
Relaxation Techniques
Ex.Physical Exercise
– Tai Chi and Yoga
• Tai chi, a form of martial art that
originated in China, emphasizes
relaxation of the mind while the body is
in motion.
Relaxation Techniques
• Physical Exercise
– Tai Chi and Yoga
• Yoga includes specific physical
exercises, breathing techniques,
meditation activities, and dietary
restrictions to promote a healthier body
and manage stress.
Across the Live Span: Stress
• Childhood
– Common stressors for children include
separation from a parent through divorce or
death, moving to a new neighborhood and
changing schools, and illness of a close
family member.
• Young Adult
– individuals undergo numerous physical and
social changes during this time.
Across the Live Span: Stress
• Aging Adult
– Work, finances, adult,
children/grandchildren
• Elderly
– Loneliness, deaths of many close
friends/family members, illness.