stress%2Band%2Bthe%2Bcollege%2Bstudents_1_

stress%2Band%2Bthe%2Bcollege%2Bstudents_1_ - Stress...

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Unformatted text preview: Stress Management for Stress Management for the college years What is Stress? What is Stress? ► Mental and physical response to change ► Stressor ► Eustress ► Distress Physical, social or psychological event that requires the body to make an adjustment Presents growth opportunities Negative effect on health College Stressors College Stressors ► Change in sleeping habits ► Vacations/breaks ► Change in eating habits ► Increased work load ► Finances ► New responsibilities ► Relationships ► Time management Stress and college Stress and college ► stress results from the interaction between stressors and the individual's perception and reaction to those stressors ► Freshmen – especially at risk ► Junior/senior students – at risk when job Why? Away from home, high pressure academic environment, new social environment searching ► All – relationships, finances, academics General Adaptation Syndrome General Adaptation Syndrome GAS ► Alarm – exposure to a stressor (real or perceived) ► Resistance Stress hormones flow – fight or flight Cortisol, epinephrine, endorphins released ► Exhaustion –wear and tear on body Organs are still mobilized, but less intense and longer Become depleted of energy Depleted of energy Exhaustion Exhaustion ► Acute stress ► Chronic stress Short term stress; few minutes/hours Ongoing stress over period of time Depletes energy stores Increases susceptibility of illness Physical effects of stress Physical effects of stress ► Heart disease ► Diabetes ► Cancer ► Ulcers ► Headaches ► Lower back pain ► Depression ► Illness CVD CVD ► Heart attack and stroke related to hypertension – 30% attributable risk factor for heart attack alone ► Increases cholesterol, hardening of arteries, heart rhythm disorders, hypertension ► Type A personality ► Blood vessel inflammation Diabetes Diabetes ► Metabolic disorders ► Insulin resistance ► Higher blood sugar levels damage organs ► Weight control difficulties Stress and the immune system Stress and the immune system ► Decreases immune functioning ► Destroys white blood cell functioning ► Increased rate of colds and viruses ► Increased rate of disease ► Academic stressors = higher level of upper respiratory tract infections Stress and the mind Stress and the mind ► Environmental stressors – divorce, economic difficulties, marital conflict = higher rate of depression and anxiety Lack of social supports increase likelihood of anxiety, depression and sleep disorders Determinants of How Determinants of How Stressed We Get ► How we interpret the event? ► How suddenly does it occur? ► How forceful is it? 2 people see same event in a different way advanced warning helps to ease stress ► Does it occur alone or with other stressors? ► Personal Limitations? Comprehensive Stress Management Comprehensive Stress Management ► The ability to reduce stress arousal to cope in a competent manner with stressors by using a combination of techniques ► Life Situation Interventions ­ activities to block a stressful life situation from resulting in negative consequences examples: good nutrition, time management 5­Step Approach to 5­Step Approach to Stress Management ► Identify the stressor. ► Evaluate the stressor. ► Put the points in the proper perspective. ► Create a plan of action. ► Assertively carry out the plan. Comprehensive Stress Management Comprehensive Stress Management ► Physiological Arousal Interventions ­ exercise ­ can be used a means to manage stress, by using stress products such as increased heart and respiratory rate Stress Management Techniques Stress Management Techniques ► ► ► ► ► ► ► ► ► ► ► Exercise Meditate Eat right Time management Financial management Hypnosis Massage Biofeedback Music Sleep Laughter ...
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