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.