Stress and Stress Management

Psychobio June 10, 2013

Bullying

C. Organizational Rules Regulations Red Tape Deadlines

Stress -described as circumstance that disturbs, or is likely to disturb the normal physiological or psychological functioning of a person -the most common psychosocial variable associated with illness concept Stress Management -process of adapting to the particular challenge -poor management of stress have a significant effect on a persons health which can lead to several medical conditions like heart disease, coronary artery disease, diabetes, chronic pain, and emotional distress.

D. Major Life Events Birth (positive stressor) Death Loss of Job Promotion (positive stressor) Marital Status change

E. Daily Hassles Commuting Mechanical break down

Types of Stressors

F. Lifestyle Choices External A. Physical Environment Noise Bright Lights Heat Confined Spaces Sound system and equipment that dont work Internal Stressors B. Social Interaction A. Negative Talk Rudeness Bossiness Aggressiveness by others Pessimistic Thinking Self-Criticism Excessive caffeine Lack of sleep Overloaded schedule Smoking Alcohol

Overanalyzing

Memory Lapses Difficulty in Making Decisions Confusion Disorientation Panic Attacks (feeling of impending doom)

B. Cognitive Distortion Unrealistic Expectation Taking things personally Exaggeration Rigid thinking

C. Personality Traits Perfectionists Workaholics Behavioral Symptoms

Symptoms of Stress Sleep pattern changes (insomnia or hypersomnia) Fatigue Digestion changes Loss of sexual drive Aches and pains Headaches Indigestion Infections Dizziness Sweating and panting trembling palpitations Mental Symptoms Lack of Concentration

Apetite changes (increased or decreased apetite) Eating disorders (anorexia, bulimia) Increased intake of alcohol and other drugs Increased smoking Restlessness Fidgeting Nail-biting Hypochondria (exaggeration of symptoms)

Emotional Symptoms

Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene Irritable and easily angered

 Stress Theory

Stage of Alarm Manifested by anxiety or fear, sorrow or depression, and shock or confusion Humans exhibit a fight or flight response which causes one to be ready for physical activity. However, this initial response also decreases the effect of immune response making persons more susceptible to illness. Self-correcting. Stressor ends, the reaction also ends.

Introduced by Walter Cannon (1914) -demonstrated that simulation of the Autonomic Nervous System, particularly sympathetic system, readying the organism for fight or flight. This is a survival instinct. -Meant for physical stressors from perceived attack, harm or threat for our survival.

Stage 2: Stage of Resistance might also be named the Stage of Adaptation Characterized by aggression, regression, repression, withdrawal If the stress continues, the body adapts to the stressors it is exposed to. Changes occurs in many levels in order to reduce the stressors

Fight or Flight Arousal also happens for non-physical stressors No matter if threat is real (as accident) or perceived (a noise at night), the stress response occurs.

Symptoms of Fight or Flight -increased heart rate -increased blood flow rate -ventilation -dilation of artery -increased glucose levels -increase in blood pressure

Stage 3: Stage of Exhaustion Effects Physiological: headaches, colds, flu Psychological: severe depression

Holistic Medicine View of Stress General Adaptation Syndrome Han Selye Inability to cope with perceived or real threat to ones mental, physical, emotional or spiritual well-being which results in a series of physiological responses and adaptations.

Stage 1:

Physiologic Response to Stress

Activation of the serotonergic system Activation of the dopaminergic neurotransmission

-Stress inventory worksheet- prioritize the source of stressors B. Identify Stress Management Techniques -Change your thinking o Reframing change the way you look at things. This does not change reality but helps view things in a different light. Positive Thinking Acceptance Tolerance from ambiguity

Endocrine Response to Stress Corticotropic-releasing factor glutamate, GABA Synthesis of glucocorticoid

Immune Response to Stress Stimulate norepinephrine release o o Stress Factors Determining Health Outcome A. Stressor Characteristics Type of stressor, magnitude, duration, predictability o

-Change your behaviour o o o o o o Be assertive Get organized Ventilation Humor Self-nurturing Social support and relatedness

B. Person-Environment C. age of exposure (reaction of child is different from an adults. Less than age of 12, child may develop depression in the later years) D. Personality E. Demographics F. Social resources G. Environmental system H. Persons Appraisal of Stressful Situation I. Coping Information and social seekingfinding ways and people to help accept the situation

-Change your lifestyle o o o o o Low stress and diet Smoking and alcohol Sleep hygiene Leisure Relaxation: mini-breaks

Stages of Stress Management A. List and prioritize the source of stress

C. Core Skills of Stress Management Programs -self-observation

Identify sources of stress in your life Stress inventory worksheet Use a stress diary

E. Problem-solving Steps -Stop and Think: how do you solve the problem? Identify the problem. -What resources do you need? -Set a time to implement your chosen solution

o o

-cognitive restructuring o Help individuals become more aware of their own cognitive appraisal during stressful events

Create your own stress management plan!

-relaxation training o Relaxation techniques: progressive muscle relaxation, breathing exercises, meditation Hypnosis Bio-feedback

o o D. Time Management

-make a list: What MUST be done? What SHOULD be done? What would you LIKE to do? -learn to drop important activities -set achievable goals -learn to say no -delegate -stop making excuses of not making things done