Mayfield Publishing Company Stress Basics Stressors are events that trigger reactions Stress...

Mayfield Publishing Company

Stress BasicsStress Basics Stressors are events that

trigger reactions Stress response is the

physiological and emotional response to stressors

Nervous and endocrine systems produce physical reactions to stressors


Stress FactsStress Facts_ 75-90% of adult visits to primary care

physicians are for stress related problems.

_ 75% of the general population experiences at least "some stress" every two weeks (National Health Interview Survey).

_ Half of those experience moderate or high levels of stress during the same two-week period.

_ One million employees are absent on an average workday because of stress related problems.

Source: http://weber.edu/hp/Faculty/molpin/relax/relax.html


Stress FactsStress FactsMillions of Americans suffer from unhealthy Millions of Americans suffer from unhealthy

levels of stress at work. (A study several levels of stress at work. (A study several years ago estimated the number to be 11 years ago estimated the number to be 11 million--given events since that time, this million--given events since that time, this number has certainly more than tripled--number has certainly more than tripled--studies in Sweden, Canada, and other studies in Sweden, Canada, and other Westernized countries show similar Westernized countries show similar trends.)trends.)

Worker's compensation claims for "mental Worker's compensation claims for "mental stress" in California rose 200-700% in the stress" in California rose 200-700% in the 1980s (whereas all other causes remained 1980s (whereas all other causes remained stable or declined!)stable or declined!)


Stress FactsStress Facts

Stress contributes to heart disease, high Stress contributes to heart disease, high blood pressure, strokes, and other blood pressure, strokes, and other illnesses in many individuals.illnesses in many individuals.

Stress also affects the immune system, Stress also affects the immune system, which protects us from many serious which protects us from many serious diseases.diseases.

More people have heart attacks on Monday More people have heart attacks on Monday morning at 9:00 A.M. than at any other morning at 9:00 A.M. than at any other time of the week.time of the week.


Stress FactsStress Facts_ Tranquilizers, antidepressants, and Tranquilizers, antidepressants, and

anti-anxiety medications account for anti-anxiety medications account for one fourth of all prescriptions written one fourth of all prescriptions written in the U.S. each year.in the U.S. each year.

_ Stress also contributes to the Stress also contributes to the development of alcoholism, obesity, development of alcoholism, obesity, suicide, drug addiction, cigarette suicide, drug addiction, cigarette addiction, and other harmful addiction, and other harmful behaviors.behaviors.


Stress QuotesStress Quotes_ When written in Chinese, the word "crisis" is composed of

two characters. One represents danger, and the other represents opportunity. - . - John F. KennedyJohn F. Kennedy

_ If it weren’t for a lowly grain of sand irritating the oyster, pearls would not have been created.

Image source: http://www.pbs.org/wgbh/nova/pearl/


Stress QuotesStress Quotes_ I cannot and should I cannot and should

not be cured of by not be cured of by stress, but merely stress, but merely taught to enjoy ittaught to enjoy it. .

_ - - Hans SelyeHans Selye

Source: http://www.stresscanada.org/founders.html


Physical Responses to StressPhysical Responses to Stress

Autonomic nervous system– parasympathetic (relaxed

state)– sympathetic (fight-or-flight

reaction) Endocrine system– releases hormones:

cortisol, epinephrine, norepinephrine


Stress and DiseaseStress and Disease Long-term stress linked to– increase in cardiovascular disease – impairment of immune system– digestive problems– tension headaches– insomnia and fatigue– injuries– depression and other psychological

problems


General Adaptation SyndromeGeneral Adaptation Syndrome

Two categories of stress– eustress: stress triggered by pleasant

stressor– distress: stress triggered by unpleasant

stressor Predictable stages– alarm– resistance– exhaustion


Common Sources of StressCommon Sources of Stress Major life changes Daily hassles College stressors Job-related

stressors Interpersonal and

social interactionsImage source:http://imt.net/~randolfi/StressQuotes.html


Stress Management and Stress Management and Relaxation ContrastedRelaxation Contrasted

Stress management facilitates the avoidance of self-generated every day stressors and trains to minimize reactions to uncontrollable stressors.

Relaxation Training helps in learning to quiet one’s mind and body.... or keep an energy level at optimal efficiency thus maximizing one’s energy resources.


Tools for Managing StressTools for Managing Stress

Social support Clear communication Regular exercise Good nutrition Time-management skills Cognitive techniques Relaxation techniques


Time-Management StrategiesTime-Management Strategies Set priorities and realistic

goals Budget enough time Create short-term goals Visualize achievement Do least-favorite tasks first Consolidate tasks and

delegate responsibility Learn to say no Give yourself a break Just do it


Cognitive StrategiesCognitive Strategies

Modify expectations

Monitor self-talk Live in the

present Be flexible Laugh!


Relaxation TechniquesRelaxation Techniques

Trigger the relaxation response through– progressive relaxation– visualization– deep breathing

Image source: http://www.stressless.com/

Mayfield Publishing Company Stress Basics Stressors are events that trigger reactions Stress...

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