Chapter 9

Managing Stress in Your Life

3 Stages of the stress response

1. Alarm: when the body and mind go on high alert

-Fact: Stress is a part of everyday life

-Stress: the body and minds reactions to everyday demands

-Kinds of stress (2)

-Distress: negative stress

-Ex: too much homework, death, not knowing how to handle the stress of daily life

-Eustress: positive stress

-Ex: studying, practicing

Bodily Changes that take place during “Alarm”

1. Hypothalamus(nerve center in brain) triggers the pituitary gland

2. Pituitary gland triggers the adrenal glands3. Adrenal glands secrete

adrenaline(emergency hormone)4. Adrenaline causes the following changes in

the body- pupils dilate- mouth dries up- heart speeds up pumping more blood- lungs increase breathing rate- throat constricts- liver and kidneys constrict- skin starts to sweat- digestive organs slow down

2. Resistance: when the body/mind try to repair the damage they may have received and return to normal

3. Fatigue: a tired feeling which lowers one’s level of activity

3 types of fatigue

1. Physical fatigue: caused by overworking the body resulting in a build up of lactic acid in the muscles and carbon dioxide in the cells remedy: rest or sleep

2. Psychological Fatigue: THE MOST COMMON TYPE OF FATIGUE caused by worrying, overwork, depression, boredom. Remedy: planning, organization, activity, hobbies

3. Pathological Fatigue: overworking the body’s immune system resulting in anemia, the flu, being overweight, or disease

Stress tolerance: the amount of stress you can handle before you reach too much stress

Personality types (2)

Personality type A: competitive, high achieving, time oriented

Type A personality is more likely to develop heart disease or other significant health problems

Personality type B: non- competitive, laid back, procrastinator

Hardy personality: a personality type that is able to stay healthy despite major or even traumatic stressors

Physical Problems related to StressHigh Blood Pressure Headaches

Asthma: when the air carrying tubes of the lungs constrict

Compromised Immune Response: you cannot fight disease as well and you are more likely to suffer from colds, the flu, infections, and possibly cancer

Psychosomatic Response: physical disorders resulting from stress rather than injury or illness (skin disorders, sleep disorders, stomachaches, and digestive problems

STRESS MANAGEMENT

Identify the Problem(know what is causing the stress)

Ways to handle Stress

Physical activity

Planning

Rechanneling energy

Relaxing

Laughing

*Support Group-group of people with similar problems to share experiences

Time Management Skills: specific strategies for planning and using time in effective, healthful ways.

Priorities: goals, tasks, or activities that you judge as more important to do than others

Grief Reaction: an individuals total response to a major loss

Five Stages of LossStage 1: Denial: the person cannot believe that the loss has happened

Stage 2: Anger: the person becomes frustrated with the “new” situation and may become critical or uncooperative

State 3: Bargaining; the person may promise to change if the lost person or object can be returned, even for a short while

Stage 4: Depression: silence and withdrawal. A deep sense of sadness usually comes with this stage. Some may require professional help to come out of this stage

Stage 5: Acceptance: A new sense of “power” may overcome the person and they may be able to face reality in constructive ways.

HOPE: A common emotion that usually operates through all five stages of loss