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