Reflection/ Discussion Board
Personal
Stress Management
CHAPTER 3
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Chapter 3
Personal Stress Management
Learning Outcomes:
- Distinguish between the five categories of stress
- Compare and contrast the biological and non-biological theories of stress
- Define stress and stressors and describe how the body responds to stress according to the general adaptation syndrome theory
- Discuss how stress can affect the cardiovascular, immune, endocrine, neurological, reproductive, and digestive systems
Chapter 3
Personal Stress Management
Learning Outcomes (cont)
- Identify stress that is
commonly reported by
college students
- Evaluate the stress management techniques discussed in the text to determine which ones would work best for you
- Explain how stressful events can affect psychological health, and describe the factors contributing to posttraumatic stress disorder
Definitions
Stress: The nonspecific response of the body to any demands made upon it
Stressor: Specific or nonspecific agents or situations that cause the stress response in the body. There are both positive and negative stressors
Eustress: Positive stress which stimulates a person to function properly
Distress: A negative stress that may result in illness
Categories of Stressors
- Acute time-limited stressors
- Brief naturalistic stressors
- Stressful event sequences
- Chronic Stressors
- Distant Stressors
Stress Theories
- General Adaptation Syndrome (biological)
- Strive to maintain or restore homeostasis by means of adaptive response – 3 distinct stages
- Alarm
- Resistance
- Exhaustion
- Cognitive-Transactional Model
- Stress is a relationship between demands and the power to deal with them without unreasonable or destructive costs
Stress Models
- Life Events Model
- 300+ life-change units in a year – more likely to suffer serious health problems
- Diathesis Stress Model
- Particular stressors have different effects on different people because individuals vary in their vulnerabilities or predispositions; the greater one’s inherent vulnerabilities, the less environmental stress is required to cause problems
The Effects of Stress on the Body
Stress on Campus
- College experience provides old and new challenges and stressors
- Women consistently report more stress then men
- Immune and hormonal systems contribute
- Differences in lifestyle
- Different coping strategies
- Respond Differently
- Men – “fight or flight”
- Women – “tend and befriend”
Stress on Campus
- Minority Students
- Face greater stress because of “acculturation”
- Racism and Discrimination
- Other sources
- Other Personal Stressors
Economic stress Illness and Disability
Anger Epidemic Societal Stressors
Job Stress
How do you manage stress?
How do you manage stress?
Managing Stress
- Cognitive Restructuring
- Journaling
- Physical Activity
- Relaxation Techniques
- Progressive relaxation, visualization, biofeedback
- Meditation
- Yoga
Benefits of Meditation
Traumatic Life Events and Stress
- About ½ of all people will experience at least one traumatic event, most will cope well and recover fully.
- However 20-30% will experience serious reactions including Posttraumatic Stress Disorder (PTSD)
- Coping strategies:
Talk Take Care of Yourself
Strive for Balance Take a Break
Help others or do something productive
Resilience – Thriving in Adversity
Life challenges may increase mental toughness, build resilience, and help people cope with adversity
Factors that enable individuals to thrive:
- Optimistic attitude
- Self-efficacy
- Stress inoculation
- Secure personal relationships
- Spirituality or religiosity
Time Management
Lack of organization and time management adds to stress… take steps to improve:
Schedule your time
Develop a game plan
Identify time robbers
Make the most of classes
Develop an efficient study style
Focus on the task at hand
Turn elephants into hors d’oeuvres
Keep your workspace in order
Overcome procrastination!