Stress and Stress Management

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Stress and Stress Management

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Stress Management. Problem-focused coping: Depends on degree of control over the situation ... Stress Management. Rating for Social Support: High 24 - 27 total ... – PowerPoint PPT presentation

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Title: Stress and Stress Management


1
Stress and Stress Management
  • Hahn, et al, Section 1, chapt 2,3

2
Stress - types
  • Environmental Stressors
  • Climate, noise, pollution, crowding, time of day.
  • Physiological stressors
  • Training, medications, caffeine, injuries,
    disease, nutritional status

3
Stress - types
  • Emotional stressors
  • Major stressors - those that create major turmoil
    and usually require major adjustment and time to
    do so.
  • Minor stressors - those that are short term or
    less severe

4
Top Ten Stressors in the lives of College Students
  • The Future
  • Lack of sleep
  • Wasting time
  • Inconsiderate smokers
  • Physical appearance
  • Too many things to do
  • Losing things
  • Lack of time for tasks
  • High standards
  • Avoiding loneliness

5
Other stressors for College students
  • Personal relationships
  • Parents
  • Change in residential environment
  • Rural vs urban, Res vs home
  • Support systems, or lack of
  • Money
  • Courses

6
The worst stressors
  • Negative ones consequences are harsher, provide
    no benefit, effect self-concept, self-image
  • Ambiguous ones when the problem cannot be
    defined, it is harder to devise solutions.
    Develop avoidance behaviours.
  • Uncontrollable events we feel powerless in the
    face of uncontrollable events.

7
Response to Stress
  • Everyone responds differently
  • Inherited predispositions
  • Experience with..
  • Personality
  • Everyone has a different Optimal level of arousal

8
Level of performance
Level of arousal
9
Stress - acute effects on the body
10
Symptoms of stress
  • Physical
  • Accident prone
  • Sick
  • Apetite change
  • Headaches
  • Insomnia
  • restlessness

11
Symptoms of stress
  • Emotional
  • Mood swings
  • Anxiety
  • Crying spells
  • Irritable
  • Bad tempered

12
Symptoms of stress
  • mental
  • Forgetfulness
  • Confusion
  • dulled senses
  • Lethargy
  • Negative attitude
  • Poor concentration

13
Effects of chronic stress - endocrine reaction
  • HPA axis is stimulated (hypothalamus, pituitary,
    and adrenal glands)
  • Leads to increased secretion of Corticotrophin
    releasing Hormone (CRH), which
  • Leads to increased levels of Adrenocorticotropic
    hormone (ACTH), which
  • Leads to increase production of Cortisol
    (catabolic hormone)

14
Effects of chronic stress
  • Headaches
  • Indigestion
  • Insomnia
  • Suppressed immune system
  • Cardiovascular disease/hypertension
  • Depression and /or anxiety
  • Alcohol, tobacco drug dependency
  • Obesity

15
Stress Test
  • Partner up.
  • One sits with right arm on the rest, close eyes
    and relax as deeply as possible.

16
Stress Test
  • Partner wait for 5 min. then assess visual
    symptoms (next page). Count total no. of YES.
  • Gently p/u wrist and lift it 3 in. and let it go.
  • Assess manual symptoms (next page)

17
Stress test
18
Stress Test
  • Results
  • Excellent 0 points
  • V. good 1-3 points
  • Good 4-6 points
  • Fair 7-9 points
  • Poor 10-12 points

19
Stress Management
  • Physical Activity and Stress
  • Decreases likelihood of developing stress related
    disorders
  • Decreases the intensity of the stress response.
  • Decreases anxiety
  • Decreases depression

20
Stress Management
  • Sleep and Recreation
  • Impaired sleep can be the cause and result of
    stress
  • Required sleep varies between individuals, but 7
    - 8 hrs is minimum.
  • Sleep busters! - big meal late in the evening,
    spicy food, alcohol, nicotine, heavy exercise
    late in the day, lots of fluuids, naps in the
    day, irregular patterns.

21
Stress Management
  • Recreation is a stress reducer.
  • It must be PLAY
  • It neednt be terribly physical e.g. reading
  • Passive participation has been proven of value as
    well.

22
Stress Management
  • Coping strategies
  • Three basic strategies
  • Emotion-focused coping (reaction)
  • Problem-focused coping (source)
  • Appraisal-focused coping (perception of source)

23
Stress Management
  • Emotion-focusing coping
  • Relaxation techniques
  • Stretching
  • Prayer
  • Positive self-talk
  • Appraisal-focusing coping
  • Changing distorted thinking

24
Distorted thinking
  • All-or-none thinking
  • Overgeneralization
  • Mental filter
  • Discounting positives
  • Jumping to conclusions
  • Magnification/minimization
  • Emotional reasoning
  • should statements
  • Labelling
  • Blame

25
Unraveling Distorted thinking
  • Identify the distortion - write down the thought
    identify
  • Examine the evidence and distorted outcome.
  • Pretend you are a friend looking at the evidence
    and talk to yourself as a friend.
  • Survey method - ask others for an unbiased view.
  • Re-distribution of blame - think of other causes
    for an unfortunate event.

26
Stress Management
  • Problem-focused coping
  • Depends on degree of control over the situation
  • Depends on self-efficacy
  • Depends on outcome expectancy
  • Social support is very important

27
  • Social Support Questions not somewhat very
    true
  • I have close personal ties with my
    relatives 1 2 3
  • I have close relationships with friends 1 2 3
  • I have a deep and meaningful relationship 1 2 3
  • total for access to social support ________
  • My parents and friends take time to listen to me
    1 2 3
  • I have friends I can confide in 1 2 3
  • I have a nonjudgmental friend who supports me
    1 2 3
  • total for degree of social support
    ________
  • I feel comfortable asking others for assistance
    1 2 3
  • I have confidence in my social skills 1 2 3
  • I am willing to open up about my personal life
    1 2 3
  • total for getting social support
    ________
  • Total for Social Support
  • (sum of three scores) _______

28
  • Locus of Control Questions
  • not somewhat very true
  • Hard Work usually pays off 1 2 3
  • Buying a lottery ticket isnt worth it. 1 2
    3.
  • Even when I fail I keep trying 1 2 3.
  • I am usually successful at what I do 1 2
    3
  • I am in control of my own life 1 2 3
  • I make plans to be sure I am successful1 2
    3
  • I know where I stand with my friends 1 2
    3
  • Total of locus of control _______

29
Stress Management
  • Rating for Social Support
  • High 24 - 27 total
  • Moderate 18 - 23 total
  • Low below 18 pts.
  • Rating for Locus of Control
  • High 19 - 21 pts
  • Moderate 12 - 19 pts
  • Low below 12 pts

30
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