Stress Management: A Student's Guide PDF

Hans Selye (1996) - conducted a study on hormonal changes in rats \- first to define stress \"Father of Stress Research\" Stress - Selye: non-specific response of the body to any demand. \- your body\'s reaction to certain pressure or challenge or situation; physical, mental, emotional. Stressor...

Hans Selye (1996) - conducted a study on hormonal changes in rats \- first to define stress \"Father of Stress Research\" Stress - Selye: non-specific response of the body to any demand. \- your body\'s reaction to certain pressure or challenge or situation; physical, mental, emotional. Stressor - the stimulus that triggers the body to respond Positive and Negative Stress: Positive stress - when the body\'s response makes you more alert, productive and motivated. \- heightens your senses and increases your strenght and stamina. Negative stress - when your body reaches a tipping point or the stimuli has gone on for too long; your responses cause damage to you. \*Stress is not always bad, but it\'s meant to be temporary Acute Stress - most common and recognizable kind of stress \- everyday situations \| short term Episodic Acute Stress - ppl who suffer this often experience acute stress very frequently \- ppl with this are usually impatient, in a hurry, short-tempered. \- ppl with this are called \"worry warts\": focus on negativity or pointlessly worry about past \- ppl with this are \"type A personalities\": overly competetive or aggressive who need to be in control of everything Chronic stress - the most damaging type of stress \- consumes you for a very long time \- ppl suffering from this give up hope \- can be brought from traumatic experiences Adolescence - period that is marked by many challenges and changes WHAT HAPPENS YOU ENCOUNTER A STRESSOR: your hypothalamus releases adrenaline and cortisol into the bloodstream, increasing ur blood pressure, heart rate, energy, and focus. Prefrontal cortex - the part of the brain that assesses the situation and delays physical responses from the brain. \- known for its functions in decision-making, adapting to new situations, making judgements, organizing, goal-setting, controlling impulses. WHY ARE ADOLESCENTS MORE VULNERABLE TO STRESS: The brain isn\'t fully matured and has limited capicity to deal with stress so it\'s more vulnerable and sensitive. So, if you\'re constantly being exposed to stressors, then you will experience heightened stress, making you more vulnerable to depression and suicide. SOURCES OF STRESS IN ADOLESCENTS 1\. Social Pressures - competitions with peers, peer pressure, lookism 2\. Family Relationships - changes in family dynamics 3\. Pressure to do well in school 4\. Self-Doubt - the fear that you don\'t have what it takes to be the best you can be. \-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-\-- LESSON 2: Coping Techniques MANIFESTATIONS OF STRESS: Physical, Cognitive, Emotional/Behavioral Phyiscal: Weight Changes, Increased complaints of pains/aches, Constant fatigue Cognitive: Lack of Focus, Forgetfulness, Negative thoughts Emotional/Behavioral: Crying more often, More impatient, Constant worrying/anxiety/rushing, More irritable LONG TERM EFFECTS OF STRESS: Muscoloskeltal system - when stressed, the body\'s muscles tighten up and feel tense. Respiratory system - have difficulty breathing, can sometimes trigger asthma/panic attacks; long term exposure can worsen lung problems Cardiovascular system - heart rate increases, also BP and lvl of stress hormones. If continue to experience, can lead to heart attacks and diseases. Endocrine system - brain makes cortisol and adrenal glands near the kidneys make epinephrine as a response to stress. When this happens, glucose is made for energy but this could lead to diabetes. Digestive system - leads to increased appetite or loss of it. can lead to obesity or malnutrition. stress makes ur brain more sensitive to ur stomach, so it could lead to development of stomach ulcers or chronic stomach pain. Reproductive system - can affect testosterone and sperm production which could lead to impotence or ED. for women it can lead to irregularities in menstrual cycle which may lead to infertility. Other physical problems - stress in general is bad for you. can lead to hair-loss and yet-to-be-proven vulnerability to cancer and takes a toll on ur immune system. chronic stress can lead to releasing disease-fighting hormones, making them less effective. Mental health - prefrontal cortex isnt fully developed, so the brain can\'t shut down stress responses of the body, which makes u experience stress more quickly and longer. COPING METHODS: Manage your time - The feeling of being overwhelmed with tasks can be addressed by managing your time wisely. set plans and create schedules. Talk it out - It is not a healthy habit to always keep all the stress inside. seek professional help. Laugh - laughter relieves stress by stimulating your organs, making u relaxed all over. Rest - Sleep allows you to recharge and gives you a better chance at accomplishing your goals because you can function well. Move - exercise takes ur mind off stress and makes u feel good all over. when exercising, the brain releases endorphins (feel-good hormones) Be positive - try to see the good in challenging situations Meditate - It brings you the sense of calmness and peace