Coping with and Managing
Stress- Objectives:
Define stress
Describe what happens in your
body when stress occurs (the
physiological response)
Describe the effects of stress on
the immune system
Objectives continued:
Describe how stress affects the
nutritional status.
Describe how to manage stress
Describe behaviors or habits that
unnecessarily rob you of time.
Describe at least two time
management tools
Definition of stress:
It is a mismatch between the demands in
our lives and the resources we have to deal
with those demands.
This mismatch is often caused by changes,
either large or small.
Stress is not an event (not a person, place
or thing) it is your reaction to that event.
Stress can be good:
It is a force that can generate and initiate
action, therefore it is a motivating force.
Eustress
Gives humans an ability to respond to
challenges or dangers.
It is vital for self-protection
The stress response is
characterized by:
Muscle tension
Acute anxiety
Increased heart rate
Hypertension
Shallow breathing
Giddiness
joy
General Adaptation Syndrome
(GAS):
 A series of changes that the body undergoes
whether a stress is perceived as positive or
negative.
 First phase is Alarm, homeostasis is disrupted,
known also as the “Fight or Flight” response
syndrome. Adrenaline and other chemicals are
pumped into the blood stream.
.
GAS continued:
The emotional response stimulates a
physical reaction associated with stress,
such as: muscles and stomach tightening,
the heart rate increasing, the mouth
becoming dry, palms wet
GAS continued
 The second stage is “Resistance” the body
responds with increased strength, endurance,
sensory capacity.
 “Exhaustion” is the third phase, this occurs when
the stress becomes chronic or pervasive.
 If the person has not effectively managed stress
then it affects the heart, stomach, blood pressure,
muscles and joints.
 Know the picture of stress on your body.
Stress and the immune system:
A defense system against illness and
disease inside and outside the body.
Chronic stress suppresses the body’s ability
to initiate an effective immune response
Suppression is due to increase secretion of
corticosteroids which weaken the immune
system.
Stress and the immune system, continued:
 Research has shown that the immune system was
severely compromised with social disruption:
 leaving home for the first time
 Feeling down for prolonged periods
 Lack of self-confidence
 Feelings of hopelessness and loneliness
 Can make us more susceptible to colds to cancer
 2/3 of all diseases have been linked to stress.
Illnesses/diseases associated with
stress:
Migraines
Ulcers
Asthma
Cold/flu
Depression
Heart disease
Stress and nutritional status
stress and how you eat:
Eating too much, too little, wrong kinds of
foods.
Over using caffeine, tobacco, drugs and/or
alcohol.
During stressful times, one needs more
protein and vitamins
Managing stress:
 Relaxation techniques
 Deep breathing
 Progressive muscle relaxation
 Meditation
 Visualization
 Music
 Humor
 Massage
 Exercise
Most of us know to eat right and do healthy
activities to manage stress….
Most of us have problems being motivated
to do these things.
You could compare the process of change
to build a house.
If you build your house on a shaky
foundation, it will crumble.
Think of the foundation as the way you
think, self-love and self awareness are the
building blocks to your foundation.
Everything you need to better ourselves-the
desire, drive, discipline….we already have,
But, it is buried under fear and low self-
esteem.
That is why changing is so difficult
Poor self-esteem puts you at odds with
your well-being.
Behaviors that can rob you of
your time:
 Workholism
 Time juggling-over scheduling
 Procrastination-consistently putting off things
that can be done immediately
 Perfectionism-going beyond trying to do your
best and, the inability to achieve unrealistic goals
which then contribute to feelings of
dissatisfaction and failure.
 “yesism” –the inability to say “no” extremely
nice people who fear rejection.
Suggestions:
 Write down realistic goals and priorities.
 Assess current activities to determine whether
they are essential, important or trivial
 Develop a timeline
 Allocate a certain number of time each day of the
week for a project like a term paper.
 Know where and when you can best complete a
task
Suggestions, continued:
 Know the circumstances under which you
function the best, library, at home, with friends,
alone, etc.
 Do you concentrate best in the morning,
afternoon or at night ?
 When prioritizing, try categorizing:
1. Need to be done now
2. Wait a brief time
3. Not essential
* Ask for help, say “no”, play each day!
Overcoming test-taking anxiety:
Plan to start studying a week before the test
Build your test taking self-esteem: on a
3x5 card write down 3 reasons why you
will do well on the test, aim high and look
at it often. Write + affirmations on the test
Get adequate sleep
Eat a balanced diet
During the test, if you get anxious, read
affirmations.
Relaxation techniques for stress
management:
 Breathing
 Yoga: 20 million American practice this
 Qi Gong (pronounced chee-kong) practiced in
china for 2000 years, it is one of the most fastest
growing popular mind-body exercises. Taps into
meridians, energy pathways. When your “chi”
becomes stagnant, you feel sluggish and disease
may occur.
Summary:
 Stress is part of our lives.
 The GAS involves physiological responses to
real and imagined stresses.
 Stress that accumulates can compromise the
immune system.
 College can be very stressful.
 There are healthy ways to manage stress and
unhealthy ways which add more stress to the
mind-body-spirit.