Chapter Three:
Managing Stress
© 2013 McGraw-Hill Higher Education. All rights reserved.
What Is Stress?
• Stress
– Physiological and psychological state of disruption
• Stressor
– Factors or events, real or imagined, that elicit a
state of stress
• Eustress
– Stress that enhances quality of life
• Distress
– Stress that diminishes quality of life
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Stress Response
• Physiological and psychological responses
to positive or negative events that are
disruptive, unexpected, or stimulating
• Learned and conditioned habits adopted
early in life
• Basic human survival mechanism
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Fight or Flight Response
• Physiological changes that prepare the
body for confrontation or avoidance
– Brain
– Sympathetic nervous system
– Adrenal glands
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Resolving Stress
Adaptive Stress Response
Chronic Stress Response
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General Adaptation Syndrome:
Three Stages of Stress
• Alarm—the fight or flight response
• Resistance—the body attempts to
reestablish equilibrium
• Exhaustion—the physical and
psychological resources used to deal
with stress are depleted
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The
Stress
Response
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Physical Toll of Stress
•
•
•
•
•
Hypertension
Stroke
Heart disease
Kidney disorders
Depression
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• Alcoholism
• Gastrointestinal
problems
• Autoimmune
disorders
• Sexual
dysfunctions
Effects of Stress
• Stress and immunity
– Chronic stress may cause the immune system
to be under- or overactive
• Stress and cardiovascular disease
– Type A personality: Competitive, ambitious
impatient
• Associated with heart attacks
– Type B personality: Relaxed, patient
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Effects of Stress
– Type D personality: Depression, Loneliness,
Negativity, Low Self-esteem
• Associated with high blood pressure and heart
attacks
– Stress-Hardy: Chronically Stressed,
Exhausted, Committed, Enjoy a Challenge
• Seldom sick or absent
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Benefits of Stress
• Moderate levels
– Motivating
– Energizing
– Productive
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Yerkes-Dodson law
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The Sources of Stress
• Stressors
– Factors or events, real or imagined, that elicit
a state of stress.
•
•
•
•
•
Interpersonal
Academic
Internal
Job
Environmental
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Student Stressors: Interpersonal
• Homesickness
– One of the most
common problems
facing college students
– Often doesn’t hit until
a few weeks or a
month after the big
move
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• Relationship problems
– Very common stressor
– Difficulty maintaining
long-distance
relationships
– Losing touch with old
friends
Student Stressors: Balancing Work
and School
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Student Stressors: Academic
• Test anxiety
• Speech anxiety
• Math anxiety
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Student Stressors: Internal
• Procrastination
• Perfectionism
• Problems with goal setting and time
management
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Other Stressors
• Job stressors
– Conflict with coworkers
– Unrealistic work loads
– Tight deadlines and last minute projects
• Environmental stressors
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Stress and Gender
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How Americans Cope with Stress
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Physical Aspects of Stress
Management
• Sleep
• Exercise
• Nutrition
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Social Aspects of Stress
Management
•
•
•
•
Make time to have fun and play
Laughter is effective
Human contact through social connections
Pets can reduce stress
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Environmental Aspects of Stress
Management
•
•
•
•
Reduce noise levels
Amount/type of light
Meaningful and challenging experiences
Aesthetic quality of inhabited space
– Color
– Plants
– Photos
– Smell
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Psychological Aspects of Stress
Management
•
•
•
•
•
•
Relaxation and deep breathing
Progressive muscle relaxation (PMR)
Guided imagery and visualization
Meditation
Hypnosis
Biofeedback
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Cognitive Aspects of Stress
Management
• Time management
– Assess your habits
– Use a planner
– Set goals and prioritize
•
•
•
•
Stress inoculation
Cognitive self-talk
Conquering procrastination
Combating perfectionism
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A Realistic Perspective on Stress
and Life
• Anticipate problems
– Be a problem solver
• Search for solutions
• Take control of your
own future
• Be aware of selffulfilling prophecies
• Visualize success
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• Accept the
unchangeable
• Live each day well
• Act on your capacity
for growth
• Allow for renewal
• Accept mistakes
• Keep life simple
Chapter Three:
Managing Stress
© 2013 McGraw-Hill Higher Education. All rights reserved.