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StressStressGroup 2, Chapter 9, Lesson 2: StressGroup 2, Chapter 9, Lesson 2: Stress
Designed for: Ages 25-30Designed for: Ages 25-30
Devin Miller, Shea Tanney, Devin Miller, Shea Tanney,
Katie Daniel, Katie Stopka, Katie Daniel, Katie Stopka,
Terika McCallTerika McCall
What is Stress?
Any change that causes your body Any change that causes your body physical of mental tensionphysical of mental tension
Myriad of physical and mental reactions Myriad of physical and mental reactions that either keep us sharp or put our that either keep us sharp or put our health in dangerhealth in danger
More on Stress...More on Stress... Stress is caused by anything that
requires you to adjust to a change in environment
Body reacts to changes with physical, mental, and emotional responses
Causes of stress differs for each person as well as our coping mechanisms
What is a Stressor?
Events that provoke stress are STRESSORS
Include everything from physical danger to making a class presentation or taking a final exam
Internal & External Stressors:
External Stressors: Adverse physical conditions (i.e. pain)
Stressful psychological environment
In humans and animals
Internal Stressors: Physical or psychological (i.e. intense worry about a harmful event)
Rare or absent in most animals except humans
Time magazine's June 6, 1983 cover story, STRESS! "The Epidemic of the Eighties"
Stress = leading health problem
Numerous surveys confirm adult Americans perceive they are under much more stress than a decade ago
The Stress ResponseThe Stress Response
Fight or FlightFight or Flight– Increased heart rate and blood Increased heart rate and blood
pressurepressure– Slow digestionSlow digestion– Dilated pupilsDilated pupils– Rapid rush of strengthRapid rush of strength– Increased sweatingIncreased sweating– Rapid breathingRapid breathing
Types of StressTypes of Stress
Two types of StressTwo types of Stress1. Eustress1. Eustress
2. Distress2. Distress
Stress and PersonalityStress and Personality
Two main typesTwo main types– Type A: competitive and high Type A: competitive and high
achievingachieving– Type B: non-competitive, “laid Type B: non-competitive, “laid
back”back”
Research: Stress & Research: Stress & PersonalityPersonality
Type A Type A personality personality actually shown actually shown to relieve stressto relieve stress
Type A vs. Type BType A vs. Type B
Type A: may relieve stress by Type A: may relieve stress by workingworking
Type B: more likely to hold onto Type B: more likely to hold onto stressstress
The “Hardy Personality”The “Hardy Personality”
Personality type which continues Personality type which continues to stay healthy despite major or to stay healthy despite major or traumatic stressorstraumatic stressors
3 Important 3 Important CharacteristicsCharacteristics
1.1. ChangeChange
2.2. CommitmentCommitment
3.3. ControlControl
ChangeChange
Likes and welcomes changeLikes and welcomes change Views change as an opportunity for Views change as an opportunity for
growthgrowth
CommitmentCommitment
Strong sense of purposeStrong sense of purpose Committed to people, activities and Committed to people, activities and
principles that bring meaning to principles that bring meaning to their lifetheir life
ControlControl
Sense of power about his or her lifeSense of power about his or her life Feels some influence over what Feels some influence over what
happenshappens Takes action when possibleTakes action when possible
5 Categories of Stress5 Categories of Stress
1.1. BiologicalBiological- Biochemical Biochemical
imbalanceimbalance- ChemicalChemical- InjuryInjury
2.2. EnvironmentalEnvironmental- PovertyPoverty- Natural disasterNatural disaster- NoiseNoise
5 Categories of Stress5 Categories of Stress
3. Cognitive3. Cognitive– PerceptionPerception– ExpectationsExpectations
4. Personal Behavior4. Personal Behavior– Negative reactionsNegative reactions– Drugs or alcoholDrugs or alcohol– Lack of exerciseLack of exercise
5 Categories of Stress5 Categories of Stress
5. Life situations5. Life situations– DeathDeath– DivorceDivorce– Relationship Relationship
problemsproblems
Negative Effects of StressNegative Effects of Stress
Caused by:Caused by:– Persistent stressful situationsPersistent stressful situations– Traumatic eventTraumatic event– Inefficient relaxation techniquesInefficient relaxation techniques– Acute stress combined with serious Acute stress combined with serious
illnessillness
Negative Effects of StressNegative Effects of Stress
13 side effects of stress13 side effects of stress
1.1. Psychological effectsPsychological effects- anxiety/depression- anxiety/depression
2.2. Heart DiseaseHeart Disease
3.3. StrokeStroke
4.4. Susceptibility to infectionsSusceptibility to infections
Common Effects of Stress Common Effects of Stress cont.cont.
5. Immune disorders5. Immune disorders-eczema-eczema
6. Cancer6. Cancer
7. Gastrointestinal Problems7. Gastrointestinal Problems- peptic ulcers- peptic ulcers
8. Eating Problems8. Eating Problems- weight gain- weight gain
Common Effects of Stress Common Effects of Stress cont.cont.
9. Diabetes9. Diabetes
10. Pain10. Pain
- headaches- headaches
11. Sleep disturbances11. Sleep disturbances
12. Sexual & reproductive dysfunction12. Sexual & reproductive dysfunction
13. Memory, concentration and 13. Memory, concentration and learning difficultieslearning difficulties
Risks of StressRisks of Stress
When is stress dangerous?When is stress dangerous?– If it interferes with normal life for a If it interferes with normal life for a
long period timelong period time Feeling “OUT OF CONTROL”Feeling “OUT OF CONTROL”
Risks of StressRisks of Stress
Continuous feelings of fatigueContinuous feelings of fatigue Inability to concentrateInability to concentrate Irritable in usually calm situationsIrritable in usually calm situations
Coping with stressCoping with stress– Do not try and control the external Do not try and control the external
stressorstressor– Control the internal reaction to the Control the internal reaction to the
stressorstressor Emotional and psychological Emotional and psychological
responsesresponses
12 Ways to Manage Stress12 Ways to Manage Stress
1.1. Be RealisticBe Realistic- Learn to Say NO!Learn to Say NO!
2.2. Shed the “Superman” Shed the “Superman” urgeurge- No one is perfectNo one is perfect
3.3. MeditateMeditate
- 10-20 min = chronic - 10-20 min = chronic stress reliefstress relief
12 Ways to Manage Stress12 Ways to Manage Stress
4.4. VisualizeVisualize- Picture successPicture success
5.5. Take one thing at a Take one thing at a timetime
- check off tasks- check off tasks
6.6. ExerciseExercise- 20-30min regular activity- 20-30min regular activity
12 Ways to Manage Stress12 Ways to Manage Stress
7.7. HobbiesHobbies- Schedule self careSchedule self care
8.8. Healthy lifestyleHealthy lifestyle- Good nutritionGood nutrition
9.9. Share your Share your feelingsfeelings- Call a friend- Call a friend
12 Ways to Manage Stress12 Ways to Manage Stress
10.10. Be flexibleBe flexible- CompromiseCompromise
11.11. Easy on CriticismEasy on Criticism- Everyone is uniqueEveryone is unique
12.12. Seek professional helpSeek professional help- Free services at UF SHCC- Free services at UF SHCC
Activity 1: MeditationActivity 1: Meditation
Meditation is a mind-body CAM Meditation is a mind-body CAM practicepractice
Types of meditationTypes of meditation– ConcentrationConcentration– MotionMotion– SpiritualSpiritual
Breathe deeplyBreathe deeply– Focus on breathsFocus on breaths
Scan your bodyScan your body– SensationsSensations
Repeat sacred name/phraseRepeat sacred name/phrase– MantraMantra
Exercise the imaginationExercise the imagination– Guided imageryGuided imagery
Concentration MeditationConcentration Meditation
Activity 2: Deep BreathingActivity 2: Deep Breathing
Designed to bring fresh air into Designed to bring fresh air into the bodythe body
Promotes relaxationPromotes relaxation