KIN 170 WINTER 2025-- Topic 5 Stress - posted

Topic 5: Stress Management

• Instructor: Katya Herman, PhD

• Contact: Katya.Herman@uregina.ca

Objectives of Stress Management (Chapter 3)

• Understand the following:

  • What stress is

  • How individuals react to stress

  • The relationship between stress and disease

  • Common sources of stress

  • Techniques for preventing and managing stress

What is Stress?

• Stress is an emotional and physical response experienced when facing demanding situations.

• Controlled by two physiological systems:

  • Nervous System:

    • Somatic Nervous System: Controls voluntary movements.

    • Autonomic Nervous System: Controls involuntary functions.

      • Parasympathetic: Promotes relaxation and recovery.

      • Sympathetic: Triggers arousal and the fight-or-flight response.

  • Endocrine System: Hormones released by glands, regulated by the sympathetic nervous system.

The Yerkes-Dodson Human Performance and Stress Curve

• A graphical representation of stress and performance:

  • Optimal Performance: Achieved at moderate stress.

  • Under-Performance: Under low stress (boredom) or high stress (exhaustion).

  • Aim to maintain performance at optimal stress levels to prevent health breakdown and burnout.

Individual Responses to Stress

• Stress responses vary among individuals.

  • Behavioral responses are governed by the somatic nervous system.

  • Effective vs. Ineffective response examples:

    • Effective: Study strategy during exam period.

    • Ineffective: Avoidance behavior leading to increased stress.

Personality Types and Stress Responses

• Type A: Highly competitive, impatient, aggressive.

• Type B: More relaxed and tolerant.

• Type C: Difficulty expressing emotions, prone to hopelessness.

• Type D: Distressed individuals who suppress feelings and avoid social interactions.

Helpful Personality Traits for Managing Stress

• Hardiness: Viewing stressors as challenges.

• Resilience: Adaptability linked to social success.

  • Types of resilience:

    • Non-reactive, homeostatic, positive growth.

• Personality traits are often stable, influenced by cultural background and gender roles.

The Stress Experience

• Symptoms of excessive stress can be physical, emotional, and behavioral. It’s crucial to utilize effective behavioral responses to reduce stress.

Stress and Health Statistics

• 75% of Canadians feel stressed at least monthly.

• 43% report high stress several times per week.

• Stress leads to significant health issues and economic costs in healthcare.

Health Impacts of Stress

• Chronic stress can lead to conditions affecting:

  • Neck & Muscles: Pain and fibromyalgia.

  • Heart: Disease and arrhythmias.

  • Lungs: Asthma and colds.

  • Brain: Anxiety, depression, insomnia.

  • Digestive System: IBS, ulcers, malnutrition.

  • Skin & Hair: Acne, aging, hair thinning.

Stress and Health/Disease Theories

1. General Adaptation Syndrome (GAS):

   • Stress is a universal response with three stages:

     • Alarm: Fight-or-flight response; diminished resistance.

     • Resistance: Adaptation to stress to reach a new homeostasis.

     • Exhaustion: Resource depletion leads to health decline.

2. Allostatic Load:

   • Long-term effects of chronic stress response.

   • Overexposure to stress, particularly cortisol, leads to:

     • Heart disease, hypertension, obesity.

3. Psychoneuroimmunology (PNI):

   • Examines the relationship between the nervous and immune systems under stress.

   • Chronic stress impairs immune function and can exacerbate inflammatory conditions.

Sources of Stress

• Major life changes (positive and negative)

• Daily hassles

• Academic pressures (at university)

• Job-related stress (recognized as a global epidemic)

• Social factors (like discrimination)

• Internal burnout

Techniques for Managing Stress

• Social Support: Seek help from friends and family.

• Communication: Express feelings effectively.

• Exercise: Regular physical activity.

• Nutrition: Maintain a healthy diet.

• Sleep: Aim for 7-9 hours each night.

• Writing: Journaling can be helpful.

Time Management Strategies

• Prioritize tasks: Distinguish between essential, important, and trivial.

• Schedule tasks during peak performance times.

• Set SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound.

• Allocate sufficient time for tasks, including breaks.

• Break tasks into manageable steps.

Stephen Covey's Time Management Matrix

• Categorizes tasks based on urgency and importance:

  1. Urgent and Important: Do immediately.

  2. Important but Not Urgent: Schedule for later.

  3. Not Urgent but Important: Delegate if possible.

  4. Not Important and Not Urgent: Eliminate or dump.

Additional Time Management Strategies

• Address unpleasant tasks first.

• Consolidate and delegate tasks.

• Learn to say "No" to non-essential requests.

• Take breaks to maintain focus.

Cognitive Techniques for Managing Stress

• Constructive thinking: Focus on control and problem-solving.

• Modify expectations and stay positive.

• Utilize humor and focus on importance.

Relaxation Techniques

• Progressive relaxation and visualization.

• Meditation and deep breathing practices.

• Engage in yoga or tai chi.

• Listen to calming music.

Counterproductive Coping Strategies

• Avoid reliance on tobacco or alcohol for stress relief.

• Recognize unhealthy eating habits; comfort foods are commonly used.

Final Thoughts on Stress Management

• Dr. Mike Evans emphasizes the importance of effective stress management techniques, such as gratitude, healthy eating, and positive thinking.

• Stress management practices can significantly improve overall well-being.

Nervous System Overview: Once something is swallowed, digestion is out of your control, which is managed by your autonomic nervous system, operating mostly automatically or subconsciously. This includes functions like heart rate and blood pressure, crucial for bodily processes. The autonomic nervous system is divided into the parasympathetic and sympathetic systems. The parasympathetic system functions when you’re at rest, aiding digestion and energy storage, while the sympathetic system activates when energy is needed, especially in emergencies or during stress, prompting the body to stop retaining energy. For instance, feeling anxious about climbing stairs is a form of stress that triggers a need for energy. The sympathetic nervous system initiates the endocrine system, releasing hormones like norepinephrine (adrenaline) and cortisol, the latter of which can have harmful health effects when levels stay chronically elevated. Stress events, such as breaking a leg or facing an exam without preparation, spike cortisol levels, which return to normal as you heal. The real danger to health arises when these cortisol levels remain consistently high, especially in people experiencing ongoing existential stress. Once the immediate stressor is gone, the parasympathetic system helps restore a relaxed state.

Personal Stress Levels: Everyone has their unique optimal stress levels for peak performance, which isn't at the extremes of boredom or overwhelming stress. Effective responses to stress vary; some might feel good temporarily but can be ineffective long-term. For instance, avoiding studying for an exam might feel relieving in the short term but leads to increased stress later. Assessing one’s response to stress, we can categorize personality traits that aid academic success.

Stress Statistics in Canada: High percentages of Canadians report feeling stressed regularly, which significantly impacts health care costs, including disability leaves. Women experience more chronic stress than men, possibly linked to traditional gender roles and caregiving responsibilities. Middle-aged individuals generally report the highest stress levels, and while the stress gap between genders is most notable during adolescence, it narrows with age. Regional stress levels also vary, with Quebec noted for lower stress and Newfoundland for higher.

Health Impact of Stress: Stress can affect health negatively, influencing the brain and major organs and contributing to issues like weight gain and chronic diseases. Cortisol, the primary stress hormone, can be linked to a variety of health complications. The General Adaptation Syndrome (GAS) describes the body’s response to stress through three stages: alarm (immediate crisis response), resistance (adjustment to stress), and exhaustion (depletion of resources). The Allostatic Load Theory focuses on the cumulative effects of stress on the body, suggesting that if stress exceeds capacity to cope, illness is more likely. The Psychoneuroimmunology theory indicates interactions between stress responses and the immune system.

Sources of Stress: Common sources of stress include work, financial concerns, life transitions, and even positive changes like moving or starting a new job. Stress is prevalent among students due to academic pressures and future uncertainties. Long-term stress can result in burnout, particularly for driven individuals and those in helping professions like teaching and emergency services.

Managing Stress: Stress can be managed through various strategies, including social support, communication, exercise, balanced nutrition, adequate sleep, and writing down thoughts. Effective time management can reduce stress significantly. Prioritizing tasks, scheduling according to personal efficiency, setting realistic goals, and allowing for breaks are all crucial. Delegation, avoiding personal time sinks (like excessive social media usage), and utilizing cognitive techniques to reshape unhealthy thought patterns can also be beneficial.

Coping Strategies: Through problem-solving methods, adjusting expectations, maintaining a positive attitude, and focusing on what's truly significant, individuals can effectively reduce their stress levels. Supporting oneself emotionally and maintaining a sense of humor can further assist in navigating life's challenges.