Expert answer:Health Education
Solved by verified expert:1) Review the Power Point on Stress in the Power Point Folder 2) Complete the attached Stress Journal Friday- Sunday3) Link to watch the rest of the stress documentary: https://www.youtube.com/watch?v=eYG0ZuTv5rs
insel14_ppt_ch02__8_.ppt.pptx
stress_project_revised.docx
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Chapter 2
STRESS: THE CONSTANT CHALLENGE
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What Is Stress?
Commonly, stress refers to two different things:
Situations that trigger physical and emotional
reactions
Stressors
The reactions themselves
Stress response
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2
Physical Responses to Stressors
Two systems in your body are responsible for
the physical response
Nervous system
Endocrine system
Rapid chemical reactions prime the body to act
quickly and appropriately
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3
The Nervous System
Nervous system: brain, spinal cord, nerves
Voluntary/involuntary
Handles very short-term (acute) stress
Autonomic nervous system
Parasympathetic division
Relaxed state
Sympathetic division
Stimulated state
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4
The Endocrine System
Endocrine system: glands, tissues, and cells
that help control body functions
Releases hormones
Helps prepare the body to respond to stress
Handles both acute and chronic stress
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5
The Two Systems Together
How do the nervous system and endocrine
system work together in an emergency?
Adrenal glands are activated, releasing cortisol and
epinephrine (adrenaline)
Trigger physiological changes (fight-or-flight)
Heart rate and respiration accelerate
Hearing and vision become more acute
Liver releases extra sugar into the bloodstream
Perspiration increases
Brain releases endorphins
Homeostasis
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6
The Fight-or-Flight Reaction
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7
Emotional and Behavioral
Responses to Stressors
Responses to stress vary from person to
person
Cognitive appraisal of a potential stressor
influences how it is viewed
Highly individual; related to emotions
Two factors that can reduce the magnitude of
the stress response:
Successful prediction
Perception of control
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8
Stress Level, Performance,
and Well-Being
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9
Emotional and Behavioral
Responses to Stressors
Behavioral responses to stress
Controlled by the somatic nervous system
Effective responses: talking, laughing,
exercise, and improved time management
Ineffective responses: overeating, hostility,
procrastination, frustration
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10
Emotional and Behavioral
Responses to Stressors
Personality types
Type A: overcompetitive, controlling, impatient,
aggressive
Type B: relaxed, contemplative
Type C: anger suppression, hopelessness, despair
Type D: anxious, depressed, irritable
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11
Emotional and Behavioral
Responses to Stressors
Hardiness
Resilience
Nonreactive resilience
Homeostatic resilience
Positive growth resilience
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12
Emotional and Behavioral
Responses to Stressors
Other factors that influence emotional and
behavioral responses to stress
Cultural background
Gender
Experience
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13
The General Adaptation Syndrome
Predictable response pattern to all stressors
Eustress: brought on by a pleasant stressor
Distress: brought on by an unpleasant stressor
Three stages:
Alarm
Shock phase followed by antishock phase
Resistance
Exhaustion
Allostatic load: long-term wear and tear of the
stress response
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14
The General Adaptation Syndrome
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15
Symptoms of Excess Stress
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16
Psychoneuroimmunology
The study of the interactions among the
nervous, endocrine, and immune system
Cortisol
Lymphocytes
Epinephrine
Neuropeptides
Different types of stress affect immunity in
different ways
Acute stress
Chronic stress
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17
Links between Stress and Specific
Conditions
Cardiovascular disease
Chronic high blood pressure
Atherosclerosis
Heart attacks, strokes
Elevated cholesterol, inflammation
Psychological problems
Stressors can be anxiety-producing or depressing
Panic attacks
Eating disorders
Post-traumatic stress disorder (PTSD)
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18
Other Health Problems
Altered functioning of the immune system
Headaches
Tension headaches
Migraine headaches
Cluster headaches
Digestive problems
Insomnia
Injuries
Menstrual irregularities, impotence, pregnancy
complications
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19
Common Sources of Stress
Major life changes
Daily hassles
College stressors
Academic
Interpersonal
Time pressures
Financial concerns
Future worries
Social stressors
Real social networks
Virtual social
networks
Environmental
stressors
Internal stressors
Job-related stressors
Burnout
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20
Managing Stress
Ways to control stress:
Shore up your support
system
Improve communication
skills
Develop healthy exercise,
eating, and sleeping habits
Learn to identify and
moderate individual
stressors
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21
Sleep
Sleep is important for controlling stress
Adults need 7 to 9 hours every night
How sleep works:
Rapid eye movement (REM) sleep
Non-rapid eye movement (NREM) sleep
Sleep and stress
Sleep deprivation
Sleep problems
Insomnia
Sleep apnea
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22
Sleep Apnea
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23
Time Management
Set priorities
Schedule tasks for peak
efficiency
Set realistic goals and
write them down
Budget enough time
Break up long-term goals
Visualize achievement
CONTINUED…
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24
Time Management
Keep track of tasks you put off
Do least-favorite tasks first
Consolidate tasks
Identify quick transitional tasks
Delegate responsibility
Say no when necessary
Give yourself a break
Avoid “time sinks”
Just do it!
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25
Other Ways to Deal with Stress
Striving for spiritual wellness:
Spiritual wellness is associated with greater coping
skills/higher levels of overall wellness
Promotes:
Social support
Healthy habits
Positive attitude
Moments of relaxation
Confiding in yourself through writing:
Keep a diary
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26
Cognitive Techniques
Think and act constructively
Take control
Problem-solve
Modify your expectations
Stay positive
Practice affirmations
Cultivate your sense of humor
Focus on what’s important
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27
Relaxation Techniques
Use techniques to trigger the relaxation
response (opposite of fight-or-flight reaction)
Progressive relaxation
Visualization
Meditation
Mindfulness
Deep breathing
Yoga
Tai chi
Qigong
Biofeedback
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28
Counterproductive Coping
Strategies
Tobacco use
Use of alcohol and other drugs, including:
Caffeine
Marijuana
Opioids
Unhealthy eating habits
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29
Creating a Personal Plan for
Managing Stress
Identifying stressors
Designing your plan
Journal for a week or two
Spot patterns
Techniques for coping
Contract
Getting help
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30
A Sample Stress Journal
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31
Stress Project
Stress Diary—You will be keeping a Stress Diary for three days—. For each day
you will fill out the following chart. Be sure to rate EACH event (least stressful
AND most stressful) on a scale from 1-10.
1= least stressful, 10= most stressful.
Day_______
Time________
Rating 1-10—10 is worst_________________
Most Stressful Event_____________________________
Comments about event, time, people, body reaction__________________________
___________________________________________________________________
___________________________________________________________________
Time________
Rating of 1-10—10 is worst_______________
Least Stressful Event_____________________________
Comments about event, time, people, body reaction__________________________
___________________________________________________________________
___________________________________________________________________
Day_______
Time________
Rating 1-10—10 is worst_________________
Most Stressful Event_____________________________
Comments about event, time, people, body reaction__________________________
___________________________________________________________________
___________________________________________________________________
Time________
Rating of 1-10—10 is worst_______________
Least Stressful Event_____________________________
Comments about event, time, people, body reaction__________________________
___________________________________________________________________
___________________________________________________________________
Day_______
Time________
Rating 1-10—10 is worst_________________
Most Stressful Event_____________________________
Comments about event, time, people, body reaction__________________________
___________________________________________________________________
___________________________________________________________________
Time________
Rating of 1-10—10 is worst_______________
Least Stressful Event_____________________________
Comments about event, time, people, body reaction__________________________
___________________________________________________________________
___________________________________________________________________
Answer these summary questions at the end of day three (Sunday):
1. Do you see any patterns—explain them. (observe times, ratings, what you were
doing, people involved activity involved.)
2. Identify two high stress situations from your diary. What is one healthy way you
could have dealt with each scenario.
3. Identify two low stress situations from your diary. How could you add more
activities like this one into your daily life?
4. Based on everything we learned about stress, burnout and your personality—
What are three things you need to address that will help you to
–maintain your mental health
–decrease the amount of stressors you have negative reactions to
–avoid burning out.
BE SURE TO USE SPECIFIC AND MEASURABLE GOALS
Include your sheets fully filled out
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