I need help with Physical education project
Redhand
Ch10.pptCHAPTER 10
STRESS AND ITS SOURCES
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
*
COMING UP IN THIS CHAPTER
- Discover the physiology of stress and relaxation
- Know the factors that affect your experience of stress
- Recognize the effects of stress on your health and performance
- Identify the sources of stress in your life
- Develop personalized strategies for managing stress
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Stress and the Stress Response
- Stress is the collective physical and emotional changes experienced in response to a stressor
- A stressor is a specific event that triggers stress
- A physical or emotional demand from your internal or external environment
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What is stress really?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
The Stress Response:
Fight or Flight
- Any response to stress can be normal
- Homeostasis: a stable state of physiological functioning
- The stress response prepares the body for a physical reaction to a threat, whether real or imagined
- The brain activates the autonomic nervous system (ANS), which provides unconscious controls of critical internal body processes
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
When I get stressed, I sweat a lot.
Is this normal?
More…
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
The Stress Response:
Fight or Flight
- Sympathetic nervous system
- Generates the fight-or-flight response, an acute state of stress
- Releases adrenaline and cortisol
- Initially beneficial, but can have negative health effects
in the long term - Parasympathetic nervous system
- Returns the body to homeostasis after the threat has passed
- Oxytocin helps suppress the stress response
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
FIGURE 10-1 THE FIGHT-OR-FLIGHT RESPONSE
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
The Stress Emotions:
Anger and Fear
- Anger is a natural response to a perceived threat (i.e., injustice, jealousy), real or imagined
- Harmful manifestations of anger:
- Shouting; using violent words
- Inability to deal with difficult situations without anger
- Using or being tempted to use aggression or violence
- Using anger to make you feel better
- Being recognized as an angry person
- Avoiding situations because you fear your own temper
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What’s wrong with getting angry? Everybody does it.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
The Stress Emotions:
Anger and Fear
- Suppressing anger can lead to passive-aggressive behavior
- Ask yourself three questions:
- Is this situation important enough to get angry about?
- Am I justified in getting angry?
- Will expressing my anger make a positive difference?
- If the answer to all three questions is yes, a calm expression of anger is appropriate
- If no to any, find a way to calm yourself
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What’s the best way to deal with my anger?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
The Stress Emotions:
Anger and Fear
- Fear is often used interchangeably with the word anxiety: a persistent state of worry, unease, and nervousness not directed at any particular threat
- Fear or anxiety can be categorized as rational (useful) or irrational (useless)
- Rational: reactions to real events in order to survive or avoid danger
- Irrational: unreasonable or excessive fear or anxiety
- Phobia
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What’s the difference between fear and anxiety? Is either good?
More…
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
The Stress Emotions:
Anger and Fear
- The fear response is altered in people who have post-traumatic stress disorder (PTSD)
- Those with PTSD have fear and stress when there is no danger; they may be constantly on edge and experience nightmares
- The difference between ordered and disordered anxiety is frequency and the effect on everyday functioning
- Generalized anxiety disorder: constant anxiety that interferes with your ability to function and relax
- Can cause physical problems like body aches, insomnia, and exhaustion
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
The Stress Emotions:
Anger and Fear
- Psychosocial techniques for worriers:
- Self-monitoring: familiarize yourself with your patterns of worry and adjust your thinking
- Cognitive therapy: reappraise worrying by making thought patterns more positive
- Worry exposure: being presented with ideas that create worry in order to become used to the worry
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What can I do to stop worrying so much?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Factors Affecting the Experience
of Stress
- Stress is an individualized experience
- Factors that play a role in an individual’s response to stress:
- Personality
- Gender and biological sex
- Cognitive factors
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Personality
- Researchers in the 1950s developed a model of personality based on two patterns of behavior:
- Type A personality: rushed, ambitious, impatient , time conscious, goal driven, competitive, aggressive, quick to anger; having difficulty relaxing
- Type B personality: patient, easygoing, and adaptable to changing circumstances
- The model has been criticized as
oversimplified
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What personality types experience the most stress?
More…
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Personality
- Additional types (equally controversial)
- Type C: introverted, respectful, eager to please, compliant
- Type D: increased levels of anxiety, irritation, and depressed mood, along with elevated levels of cortisol
- Threefold increased risk for future cardiovascular problems
- Personality is a result of heredity and social, psychological, and behavioral factors
- Personality traits fall within five broad domains: openness, conscientiousness, extraversion, agreeableness, neuroticism
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Gender and Biological Sex
- Hormonal and evolutionary differences cause men and women to handle stress differently
- Women are more likely to nurture and reach out
- Men are more likely to initiate confrontations or withdraw
- Cultural differences may also play a role
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Do guys and girls handle stress differently?
More…
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Gender and Biological Sex
- There is also a biological component: oxytocin
- Oxytocin is produced in both men and women, but in men, its effects are diminished by testosterone
- This could help explain different responses between the sexes
- These differences may have evolutionary roots
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Ways of Thinking:
Cognitive Strategies
- Theories about stress responses:
- The transactional model of stress outlines how we assess and approach a stressful situation
- Primary appraisal
- Secondary appraisal
- Coping
- Reappraisal
- Attribution theory focuses on how we assess success or failure after a stressful event
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Why does it seem my friends handle stress better than I do?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Stress and Performance
- Yerkes-Dodson law (inverted U hypothesis)
- Some stress is good
- Too much is not
- Too much or too little stress, and performance will suffer
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I’d rather drop a class than give a presentation in it. Why does stress make public speaking so much worse for me?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
FIGURE 10-2 YERKES-DODSON LAW: STRESS AND PERFORMANCE
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Acute Versus Chronic Stress
- Acute stress is usually temporary but can cause:
- Muscle tension
- Headache
- Heartburn
- Dry mouth
- Short term memory loss
- Chronic stress can be more serious and
long-lasting - Especially if corticosteroid levels remain elevated
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Can stress really make me sick?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Acute Versus Chronic Stress
- General adaptation syndrome (GAS)
- Selye’s three-stage model of how chronic stress affects health
- Alarm reaction: acute reaction (fight or flight)
- Resistance: body’s attempt to adapt to the demands of a persistent stressor
- Exhaustion: state of impaired functioning if persistent stressor exhausts body’s resources for coping
- Distinguishes between positive (eustress) and negative stressors (distress)
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Acute Versus Chronic Stress
- Recent research focuses on allostatic load
- Cumulative physical damage of chronic exposure to stress hormones
- Increase in circulating blood corticosteroid levels
- When allostatic load exceeds one’s ability to adapt and cope, the risk for health problems increases
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
FIGURE 10-3 STRESS WARNING SIGNALS
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
TABLE 10-1 STRESS-RELATED HEALTH PROBLEMS
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Sources of Stress
- Major underlying causes of stress:
- Change
- Fear of the unknown
- Sources of stress:
- Life experiences, large and small
- Job and financial pressures
- Relationships and families
- Social and environmental stressors
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Life Experiences Large and Small
- Big life changes that are unexpected can cause stress
- So can routine aspects of daily life
- “Little” things outside our control
- These can add up over time
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Job and Financial Pressures
- The top stressors are money and work
- Chronic workplace stress is linked to cardiovascular disease and premature mortality
- For college students: money, academics, roommates, and relationships are top stressors
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What causes the most stress?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
TABLE 10-2 TOP STRESSORS REPORTED BY AMERICAN ADULTS
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Relationships and Families
- Homesickness is a common experience for those leaving home for the first time
- “Friendsick”
- Find a support group
- Focus on developing new friendships
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I really miss my friends back home.
How do I deal with being so homesick?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Relationships and Families
- Nontraditional students typically have a myriad of life responsibilities
- Such students need:
- Creative time management
- A realistic course load
- The support of family and coworkers
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What about dealing with stress when you’re not 19, single, and living in the dorms?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Social and Environmental Stressors
- Social stressors
- Interacting with new people
- Facing tough competition or discrimination
- Using English if it isn’t your first language
- Environmental stressors
- Crowded or loud residences
- Poor public transit
- Extreme weather
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Social and Environmental Stressors
- Communication and respect are key to living
with someone new - Common courtesy
- Learn about each other
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I’ve never shared a bedroom before. How am I supposed to live with someone I’ve never met?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Managing Stress
- Once you’ve identified your major stressors, it’s time to think about coping strategies
- More than 90 percent of Americans report trying some form of stress-management technique
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
TABLE 10-3 AMERICAN ADULTS’
STRESS-MANAGEMENT TECHNIQUES
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Time Management
- Set online time limits, stick to the original task, and plan web destinations before logging on
- Other time management strategies:
- Prioritize, schedule, make to-do lists, and stay on task
- Use your planner
- Effective use of time is crucial to accomplishing one’s personal and professional goals
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I thought computers were supposed to make me use my time better, but every time I log on, I waste tons of time! What can I do?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Cognitive Strategies
- Engage in realistic self-talk
- Strategies for dealing with negative self-talk:
- Problem-focused coping
- Attempt to do something practical and constructive about the stressor
- Emotion-focused coping
- Attempt to regulate emotions elicited by the stressful event
- Positive self-talk, talking with others, journaling
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Does positive thinking really stop me from worrying?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Cognitive Strategies
- One way to restructure more positive self-talk: the ABCDE model
- A—adversity: I lost my car
- B—belief: I can’t get to school
- C—consequence: have to drop out
- D—dispute the belief: car pool or bus
- E—re-energize: stay in school
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Cognitive Strategies
- Focus on the present; don’t stress about yesterday or tomorrow
- Setting realistic goals is key
- Develop problem solving skills:
- Identify the problem
- Brainstorm possible solutions
- Consider positives and negatives; select best approach
- Evaluate the effectiveness of the solution tried
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I just can’t seem to get over my bad quiz grade. How can I move on?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Healthy Relationships and
Social Support
- Meet new people, and make time for your friends
- Be a good listener
- Ask people about their feelings and really pay attention to what they say
- Reflect back what you hear, so the other person knows you genuinely understand
- Focus your questions, comments, and attention on the other person
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I can’t seem to make any new friends. Any advice?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Healthy Relationships and
Social Support
- Examine your patterns of communication
- Passive communication: failing to express feelings, thoughts, and beliefs honestly
- Aggressive communication: directly standing up for personal rights and expressing thoughts, feelings, and beliefs in a way that is emotionally honest but may make others feel humiliated, degraded, belittled, or intimidated
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I get the feeling some people think I’m rude. What can I do to change that?
More…
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Healthy Relationships and
Social Support
- Assertive communication will help you maintain relationships while still expressing yourself
- Assertive communication: standing up for personal rights and expressing thoughts, ideas, feelings, needs, and beliefs in direct, honest, and appropriate ways that are sensitive to others
- Tips for communicating assertively:
- Use confident body language
- Use a firm and pleasant tone
- Don’t assume that you know what other people are going to say or do
- Think win-win
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Healthy Relationships and
Social Support
- Try to surround yourself with positive,
sharing people - Not everything goes perfectly in any relationship
- Relationship violence is NEVER OK
- Don’t compromise when it comes to your own safety
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
How do you know whether a friendship is worth it?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Healthy Lifestyle Choices:
Activity, Diet, and Sleep
- Physical activity is a proven stress buster
- Any amount of physical activity will help
- Exercise bouts as short as 10 minutes have been shown to elevate people’s moods
- Good stress-relieving activities include:
- Yoga
- T’ai chi
- Pilates
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Does working out really relieve stress?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Healthy Lifestyle Choices:
Activity, Diet, and Sleep
- Eating habits can affect your stress level for better and for worse
- Good eating habits counteract stress by supporting your immune system and controlling blood pressure
- Limit caffeine intake
- Too much can make you jittery and anxious
- Fried and fatty foods may make falling asleep difficult
- Pay attention to sugar and salt intake
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Does what I eat affect my stress level?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Healthy Lifestyle Choices:
Activity, Diet, and Sleep
- Sleep is essential for optimal wellness
- 6–8 hours for an adult
- Lack of sleep may lead to problems in the short term (colds) and the long term (high blood pressure, blood glucose abnormalities, abdominal fat accumulation)
- You will function at a higher mental and physical level
- Persistent snoring may be linked to obstructive sleep apnea
- Can cause daytime sleepiness, cardiovascular problems
- Requires medical care
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Why do I need sleep?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Healthy Lifestyle Choices:
Activity, Diet, and Sleep
- Insomnia is characterized by persistent difficulty falling asleep or staying asleep
- Emotional stress is the primary cause
- Stress management techniques should be used
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I just can’t seem to get to sleep.
How can I turn my brain off?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Healthy Lifestyle Choices:
Activity, Diet, and Sleep
- Power naps can restore alertness, enhance performance, decrease stress, reduce mistakes
- Keep to 20–30 minutes
- Be consistent
- Keep warm and turn off the lights
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Is there really such a thing as a power nap?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Spiritual Wellness
- Spirituality has three general components:
- Feeling a connectedness to ourselves and to others
- Developing a system of personal beliefs and values
- Finding meaning and purpose in life
- Spirituality does not necessarily mean religion
- Spirituality is personal and subjective
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Will spirituality make me more or less stressed?
More…
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Spiritual Wellness
- Steps to develop spiritually include:
- Improve your self-esteem
- Engage in meaningful activities
- Foster relationships with the people who are
important to you - Help others
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
Relaxation Techniques
- The relaxation response: a physiological state
of deep rest that reverses the body’s responses to stress - Breathing and posture
- Progressive muscle relaxation
- Meditation
- Visualization and mental imagery
- Many other strategies
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What are some good relaxation techniques?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Relaxation Techniques
- Breathing and posture
- Diaphragmatic breathing relaxes muscles, quiets the mind, and gets oxygen to the blood
- Good posture radiates ease and confidence and can make you feel better about yourself
- Progressive muscle relaxation (PMR)
- Tense your muscles and then actively reduce tension while your concentration is on the body, not stressors
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Relaxation Techniques
- Meditation is an internal state of relaxed awareness
- Exclusive meditation
- Inclusive meditation (mindfulness meditation)
- Prayer
- Repeating a mantra
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
How does meditation reduce stress?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Relaxation Techniques
- Other strategies for relaxation:
- Music
- Journaling
- Reading
- Massage
- Spending time with a pet
- Laughter
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
I like to listen to music when I’m upset. Does that reduce stress?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Relaxation Techniques
- Visualization/mental imagery:
- Visualization is a technique using all the senses to imagine a place or scene that is comfortable, soothing, and relaxing
- Temporarily removes us from reality
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
When Stress Becomes Too Much: Getting Help
- Stress becomes dangerous when it interferes with your ability to live normally
- It is important to recognize signs of depression
- Realize that feelings of exhaustion and helplessness are part of the illness
- Don’t be scared or ashamed to seek help
- Virtually all colleges and universities provide free counseling
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What’s the difference between stress and depression?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
Q
When Stress Becomes Too Much: Getting Help
- If someone appears suicidal, take action
- If the threat seems imminent, call 911
- If you’re not sure, call the suicide prevention hotline
- If the threat is not imminent, talk to your friend
- Listen, show empathy, and do not judge
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
*
What should I do about a friend who seems depressed or suicidal?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
FIGURE 10-4 SYMPTOMS OF DEPRESSION AND RISK FACTORS FOR SUICIDE
*
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
