Stress: The Constant ChallengeChapter Two
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What is Stress?• StressorPhysical Responses to
Stressors– Two Major Control
Systems• Nervous system• Endocrine system
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Actions of the Nervous system• Parasympathetic
division– Relaxed
• Sympathetic division– Arousal– Neurotransmitter
• norepinephrine
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Actions of the Endocrine System• Glands, tissues, and cells
that help control the bodily functions.
• Hormones• Helps prepare the body to
respond to stress
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Nervous and Endocrine Systems Working Together
• Hypothalamus– ACh
• Pituitary gland– ACTH
• Adrenal glands– Cortisol– Epinephrine (adrenaline)– Endorphins (pain reliever)
• Homeostasis
Stress Response
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Emotional & Behavioral Responses to Stress
• Effective responses to stress:– Talking, laughing, exercise
and time management• Ineffective responses to
stress:– Overeating,
procrastination, frustration
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Personality and Stress• Meyer Friedman and Ray
Rosenman• Personality and Stress
– Type A, B and C– Hardy and resilient
personality• Cultural background• Gender• Past Experiences
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General Adaptation Syndrome(GAS)
• Eustress• Distress• Alarm
– Fight or Flight• Resistance• Exhaustion• Allostatic load
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General Adaptation Syndrome(GAS)
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Psychoneuroimmunology (PNI)• The study of ….• Complex network of nerve and
chemical connections between the nervous system, endocrine system and the immune system.
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Links Between Stress and Specific Conditions
• Cardiovascular disease– Chronic high blood pressure
• Atherosclerosis– Strokes– Cardiomyopathy
• Altered functioning of the Immune system– Colds and other infections– Asthma– Cancer– Chronic disease flare-ups
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Other Health Problems• Digestive problems• Headaches/migraines• Insomnia• Injuries• Pregnancy complications• Type 2 diabetes• Premature aging
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Common Sources of Stress• Major Life
Changes• Daily hassles• College
– Academic– Interpersonal– Time-related– Financial– Nontraditional
students
• Job-related• Social
– Real social networks
– Virtual social networks
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Techniques For Managing Stress• Social Support• Communication• Exercise• Nutrition• Sleep• Time management• Spirituality• Journal writing
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Cognitive techniques• Think and act constructively• Take control• Problem-solve• Modify your expectations• Maintain positivity• Cultivate your sense of
humor• Weed out trivia• Live in the present• Go with the flow
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Relaxation Techniques• Progressive relaxation• Visualization• Meditation• Deep breathing• Hatha yoga• Taijiquan (Tai chi)• Music
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Counterproductive Coping Strategies• Tobacco• Alcohol• Other drugs• Unhealthy eating habits
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Creating a Personal Plan For Managing Stress
• Identifying stressors– Journal for two weeks– Spot patterns
• Designing your plan– Techniques for coping– Contract
• Getting help
Stress: The Constant ChallengeChapter Two