Coping with and Managing Stress- Objectives:

Define stressDescribe 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 stressDescribe 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.

EustressGives humans an ability to respond to

challenges or dangers.It is vital for self-protection

The stress response is characterized by:

Muscle tensionAcute anxietyIncreased heart rateHypertensionShallow breathingGiddinessjoy

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 timeFeeling down for prolonged periodsLack of self-confidenceFeelings of hopelessness and lonelinessCan make us more susceptible to colds to cancer2/3 of all diseases have been linked to stress.

Illnesses/diseases associated with stress:

MigrainesUlcersAsthmaCold/fluDepressionHeart disease

Stress and nutritional statusstress 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 techniquesDeep breathingProgressive muscle relaxationMeditationVisualizationMusicHumorMassageExercise

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 difficultPoor self-esteem puts you at odds with

your well-being.

Behaviors that can rob you of your time:

WorkholismTime juggling-over schedulingProcrastination-consistently putting off things

that can be done immediatelyPerfectionism-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 trivialDevelop a timelineAllocate 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 testBuild 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 sleepEat a balanced dietDuring the test, if you get anxious, read

affirmations.

Relaxation techniques for stress management:

BreathingYoga: 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.