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.