Stress Management

Who is Dr. Hans Seyle and what is his definition of stress?

Dr. Hans Seyle defined stress as the nonspecific response of the body to any demand made upon it. It involves mental, physical, and/or emotional responses to unanticipated stimuli.

What percentage of Canadians feel stressed at least once a month?

75% of Canadians feel really stressed at least once a month.

What are the most common stress-related issues for women?

Women are more likely to suffer from depression, anxiety problems, PTSD, and autoimmune disorders.

What are the consequences of high stress?

• Increases cortisol levels

• Interferes with memory and learning

• Lowers immune function

• Increases weight gain

• Increases risk of high blood pressure, high cholesterol, heart disease, and stroke

What are common symptoms of poor time management?

• Rushing

• Inability to make decisions

• Fatigue

• Missed deadlines

• No time for rest or personal relationships

• Overwhelmed by demands and details

What are some key time management skills?

• Delegate

• Say “no”

• Protect against boredom

• Plan ahead for disruptions

• Get it done

• Eliminate distractions

• Set aside overtime

• Plan time for yourself

• Reward yoursel

What does the "Appraising Events" concept mean in stress management?

The amount of stress we experience is more about how we appraise the event, not the event itself. Realistic vs. unrealistic perceptions make a significant difference in stress levels.

How do perceptions influence how we handle stress?

We evaluate a situation to determine how threatening it is, how to deal with it, and what skills to use. If the demands outweigh our coping skills, stress occurs.

What are the two types of stress?

• Eustress – Positive stress that motivates and improves performance.

• Distress – Harmful, unpleasant stress that can result in illness or even death if not controlled.

What are the different levels of stress?

• Acute stress – From a single event (e.g., car accident).

• Episodic stress – From events that are expected (e.g., taking a test).

• Chronic stress – Ongoing stress, such as work or family pressures.

What is Psychoneuroimmunology?

The study of the relationship between the mind, body, and immune system, especially in response to stress.

How does stress affect the body?

Stress activates pathways in the brain, specifically the pituitary gland and hypothalamus, which control hormones that lead to stress-related issues

What are the phases of the General Adaptation Syndrome?

• Alarm phase – "Oh my gosh!"

• Resistance phase – Making decisions, fight or flight.

• Exhaustion/recovery phase – Recovery or burnout.

What is the difference between Type A, Type B, and Type C personalities in stress?

• Type A – Hard-driving, competitive, hostile, higher risk for coronary artery disease.

• Type B – Calm, relaxed, and easy-going.

• Type C – Similar stress levels to Type A but less hostile; enjoys work and manages health better.

How does anger affect health?

Anger increases heart rate, blood pressure, and risks for heart attack, stroke, eczema, digestive issues, depression, insomnia, and headaches.

What are some strategies for managing anger?

• Commit to change

• Remind yourself that anger leads to illness

• Manage anger immediately

• Avoid physical or verbal attacks

• Keep a journal

• Seek professional help

What is the Yerkes-Dodson Law?

The Yerkes-Dodson Law states that some stress is optimal for performance, with moderate stress leading to better performance.

What are effective coping strategies for managing stress?

• Physical aspects – Nutrition, exercise, sleep

• Social aspects – Fun, laughter, human contact, pets

• Environmental aspects – Reduce noise, manage light, create meaningful experiences

• Psychological aspects – Meditation, cognitive self-talk, relaxation techniques, visualization