UNIT 4 STRESS.ppt presented by clg student

about stress management

1. STRESS
UNIT 4
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2. STRESS
•According to Hans Selye, a pioneering endocrinologist who first defined stress in
a biological context, stress is "the non-specific response of the body to any
demand for change" (Selye, 1956).
•Stress is our body's general reaction to any situation that requires adjustment or
adaptation.
•Stress is a state of mental or emotional strain resulting from adverse or
demanding circumstances. It is how we experience and react to challenges,
pressures, or threats in our environment.
•Example: Feeling nervous before a big test or a game.
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3. LAZARUS AND FOLKMAN MODEL OF STRESS

•The Lazarus and Folkman Model of Stress emphasizes that stress is not just about
the external events we encounter but how we perceive and respond to those
events.
•Model highlights the importance of our cognitive evaluations in experiencing stress.
•This model involves two steps:
•Primary Appraisal: Deciding if something is a threat.
•Secondary Appraisal: Figuring out if we can handle it.
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4. Lazarus and Folkman model of stress - Primary appraisal
•Evaluating whether an event/situation is relevant and if it poses a threat, challenge, or is irrelevant.
•Example: You are about to give a public speech
•Challenge: We view the event as
an opportunity for growth or
achievement, despite potential
difficulties. This appraisal often
leads to feelings of excitement or
motivation.
•Ex: This is a great chance to
showcase my skills and improve
my public speaking abilities. I’m
excited to take on this challenge.
•Threat: We perceive the event
as harmful or potentially
harmful. This appraisal is
associated with feelings of
anxiety or worry.
•Ex: This speech is very
important, and if I mess up, it
could negatively impact my
reputation and future
opportunities
•Irrelevant: We perceive the
event as having no
significant impact on us. It
doesn’t cause any emotional
response because it is not
seen as relevant to our
goals or well-being.
•Ex: I don’t care much about
this speech. It’s not
important to me
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5. Lazarus and Folkman model of stress - Secondary appraisal
•Evaluating our ability to cope with or manage the situation we’ve appraised as a threat
or challenge.
•It involves assessing our resources and options for dealing with the stressor.
•Resources: Evaluating if we have enough time, support, and strategies to manage the
stressor.
•Control: Assessing our sense of control over the situation and our ability to influence
the outcome.
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6. Lazarus and Folkman model of stress - Secondary
appraisal
•Assessing Resources:
•Personal Resources: Skills, knowledge, and personal strengths Ex: confidence, problem-solving
abilities
•Social Support: Availability of help from friends, family, or colleagues.
•External Resources: Access to tools, information, or professional help.
•Assessing Control:
•Sense of Control: Our perception of whether we can influence or change the situation.
•Coping Strategies: Evaluating whether we have effective strategies to handle the stressor Ex.
time management, seeking advice
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7. OUTCOMES OF STRESS APPRAISAL
•Concept: The impact of stress appraisal on well-being and coping effectiveness.
•Positive Outcomes:
•Effective Coping: Successful management of the stressor leading to reduced stress.
•Growth: Opportunity for personal development and improved resilience.
•Negative Outcomes:
•Chronic Stress: Prolonged exposure to stress without effective coping can lead to health
issues.
•Burnout: Emotional exhaustion and decreased performance.
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8. ACTIVITY
•Practice identifying and responding to stress using primary and secondary appraisals.
•Instructions:
•Divide students into pairs or small groups.
•Assign Scenarios: Each group gets a different stressful scenario Ex. a difficult exam, a group
project with a tight deadline).
•Primary Appraisal: Discuss how they perceive the situation (threat, challenge, irrelevant).
•Secondary Appraisal: Determine what resources or strategies they can use to manage the
situation.
•Presentation: Groups share their scenarios and appraisals with the class.
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9. HANS SELYE’S MODEL OF STRESS

❑Stress is a non-specific response of the body to any demand, and this response
can be described through three stages known as the General Adaptation
Syndrome (GAS).
❑There are 3 stages:
oAlarm stage
oResistance state
oExhaustion stage
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10. HANS SELYE’S MODEL OF STRESS - ALARM STAGE

•Initial reaction to a stressor.
•Body's immediate response to perceived threat or challenge.
Emotional Response:
▪Increased alertness
and awareness.
▪Heightened Senses:
Sharp focus on the
stressor.
Physiological Changes:
▪Activation of the fight-or-flight response.
▪Increased Heart Rate: Blood pumps faster
to prepare for action.
▪Rapid Breathing: More oxygen is supplied
to muscles.
▪Release of Stress Hormones: Adrenaline
and cortisol increase energy levels.
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11. HANS SELYE’S MODEL OF STRESS - RESISTANCE
STAGE
•Body attempts to adapt and cope with the ongoing stressor.
•Efforts to return to homeostasis while still dealing with the stress.
•Physiological Changes:
•Adaptation: Body adjusts to the stressor.
•Sustained Response: Continued release of stress hormones but at a lower level.
•Increased Efficiency: Improved handling of stress through coping mechanisms.
•Emotional Response:
•Increased Focus: Maintaining attention on the stressor.
•Effort to Manage: Implementation of coping strategies.
•Example: Studying for a big exam after the initial shock. Developing a study plan, using
relaxation techniques to manage stress.
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12. HANS SELYE’S MODEL OF STRESS -
EXHAUSTION STAGE
•Occurs if stress continues for a prolonged period and body’s resources are depleted.
•Marked by physical and mental fatigue.
•Physiological Changes:
•Depletion of Resources: Body's ability to maintain resistance is exhausted.
•Decreased Immune Function: Increased vulnerability to illnesses and infections.
•Physical Symptoms: Chronic fatigue, headaches, and muscle pain.
•Emotional Response:
•Burnout: Feelings of exhaustion and helplessness.
•Decreased Performance: Reduced effectiveness and efficiency.
•Example: Continuous high stress from ongoing exams and work. Extreme fatigue, irritability, and
potential health issues like sleep disturbances or depression.
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13. STRESS AND HEALTH
Physical Effects:
•Headaches
•High Blood Pressure
•Weakened Immune System
•Digestive Issues
Mental and Emotional
Effects:
•Anxiety
•Depression
•Burnout
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14. MANAGING STRESS
Healthy Lifestyle Choices:
•Regular Exercise
•Balanced Diet
•Adequate Sleep
Stress-Relief Techniques:
Mindfulness and Meditation
Deep Breathing Exercises
Time Management
Seeking Support:
Professional Help
Social Support
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15. SOURCES OF STRESS - EXTERNAL STRESSORS

Work-Related Stress:
Deadlines: Pressure to meet project
deadlines can create stress.
Workload: High volume of tasks and
responsibilities can overwhelm
employees.
Job Security: Concerns about layoffs
or job instability can be stressful.
Work Environment: Poor working
conditions or conflicts with colleagues
can contribute to stress.
Academic Stress:
•Exams and Assignments: Pressure
to perform well on tests and complete
assignments can be stressful.
•Grades and Performance: Fear of not
meeting academic expectations or
achieving desired grades.
•Time Management: Balancing study
time with other responsibilities can be
challenging.
•Future Uncertainty: Worry about
future career prospects or educational
goals.
Life Events:
•Major Life Changes: Events such as
moving to a new city, marriage, or
divorce can induce stress.
•Financial Issues: Managing debt,
budgeting, and financial instability
can be significant stressors.
•Health Concerns: Personal or family
health issues can create emotional
and physical stress.
•Loss of a Loved One: Grieving the
death of a family member or friend
can lead to profound stress.
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16. SOURCES OF STRESS - INTERNAL STRESSORS
Perfectionism:
High Self-Expectations: Setting
excessively high standards for
oneself can lead to chronic
stress.
Fear of Failure: Anxiety about
not meeting personal or external
expectations.
Self-Criticism: Negative self-
evaluation and harsh self-
judgment contribute to stress.
Chronic Worry:
Future Concerns: Excessive
worrying about future events
or outcomes.
Unresolved Issues:
Persistent thoughts about past
or ongoing problems.
Uncertainty: Stress from not
knowing what will happen or
how to handle unknown
situations.
Negative Self-Talk:
Internal Criticism: Constantly
criticizing oneself or doubting
abilities can heighten stress levels.
Catastrophizing: Imagining the
worst-case scenarios can increase
anxiety.
Overgeneralization: Applying
negative experiences to broader
aspects of life.
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17. SOURCES OF STRESS - SOCIAL STRESSORS

Relationship Problems:
•Conflicts: Disagreements or tension with family, friends, or partners can be a source of stress.
•Communication Issues: Difficulty in expressing needs or emotions can lead to stress.
•Social Pressure: Expectations or judgments from others can cause anxiety.
Social Isolation:
•Lack of Support: Feeling alone or lacking meaningful connections can increase stress.
•Loneliness: Absence of social interactions or relationships can contribute to emotional stress.
Perfectionism:
High Self-Expectations: Setting
excessively high standards for
oneself can lead to chronic stress.
Fear of Failure: Anxiety about
not meeting personal or external
expectations.
Self-Criticism: Negative self-
evaluation and harsh self-
judgment contribute to stress.
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18. SOURCES OF STRESS
Environmental Stressors
Living Conditions:
•Housing Issues: Poor living conditions, noise, or overcrowding can cause
stress.
•Commute: Long or difficult commutes to work or school can be a source of
daily stress.
Climate and Weather:
•Extreme Weather: Exposure to extreme temperatures or weather conditions
can impact stress levels.
•Seasonal Affective Disorder (SAD): Changes in seasons, especially lack
of sunlight, can affect mood and stress.
Daily Hassles
Routine Tasks:
•Minor Frustrations:
Everyday annoyances such
as traffic, delays, or minor
inconveniences.
•Unpredictable Events:
Unexpected changes or
disruptions in daily routines
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19. STRESS, DISEASE, AND HEALTH - IMPACT OF STRESS ON
PHYSICAL HEALTH

Cardiovascular Diseases
•High Blood Pressure: Chronic stress elevates blood pressure, increasing the risk of
hypertension.
•Heart Disease: Long-term stress contributes to the development of coronary artery
disease by promoting inflammation and arterial plaque buildup.
•Stroke: Persistent stress can lead to conditions such as atherosclerosis, which
increases the risk of stroke.
•Mechanism: Stress activates the body’s fight-or-flight response, causing sustained
elevations in heart rate and blood pressure.
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20. STRESS, DISEASE, AND HEALTH - IMPACT OF
STRESS ON PHYSICAL HEALTH
Immune System Suppression
•Increased Susceptibility: Stress impairs immune function, making individuals more
vulnerable to infections such as colds and flu.
•Chronic Inflammation: Stress triggers the release of pro-inflammatory cytokines,
contributing to chronic inflammation and associated diseases.
•Autoimmune Reactions: Stress can exacerbate autoimmune conditions by further
disrupting immune system regulation.
•Mechanism: Elevated cortisol levels suppress the production and function of immune
cells, weakening the body’s defense mechanisms.
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21. STRESS, DISEASE, AND HEALTH - IMPACT OF
STRESS ON PHYSICAL HEALTH
Digestive Problems
•Irritable Bowel Syndrome (IBS): Stress can exacerbate symptoms of IBS, including
abdominal pain, bloating, and altered bowel habits.
•Peptic Ulcers: Increased stomach acid production due to stress can lead to or worsen
peptic ulcers.
•Gastroesophageal Reflux Disease (GERD): Stress can aggravate GERD symptoms by
affecting the lower esophageal sphincter.
•Mechanism: Stress influences gastrointestinal motility and increases sensitivity to gut
pain.
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22. STRESS, DISEASE, AND HEALTH - IMPACT OF
STRESS ON PHYSICAL HEALTH
Mental Health Disorders:
•Anxiety Disorders: Persistent stress can lead to anxiety disorders such as generalized anxiety disorder
(GAD) and panic disorder.
•Depression: Chronic stress is a major risk factor for depression, characterized by prolonged sadness and
loss of interest in activities.
•Cognitive Impairment: Stress negatively affects cognitive functions like memory and learning by impacting
brain structures such as the hippocampus.
•Mechanism: Stress alters neurotransmitter levels and brain function, affecting mood and cognitive processes
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23. STRESS, DISEASE, AND HEALTH - STRESS AND DISEASE
MECHANISMS

Hormonal Responses:
•Cortisol: Chronic stress leads to prolonged high levels of cortisol, affecting metabolism, immune function, and cardiovascular health.
•Adrenaline (Epinephrine): Frequent adrenaline surges from stress increase heart rate and blood pressure, contributing to cardiovascular risk.
•Impact on Homeostasis: Persistent stress disrupts the body’s homeostatic balance, leading to health complications.
Behavioral Changes:
•Unhealthy Coping Mechanisms:
•Substance Abuse: Increased use of alcohol, drugs, or smoking as a way to manage stress.
•Emotional Eating: Stress-induced eating can lead to weight gain and associated health issues.
•Sleep Disturbances:
•Insomnia: Difficulty falling or staying asleep due to stress can affect overall health.
•Poor Sleep Quality: Fragmented sleep or sleep disorders related to stress can exacerbate health problems.
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24. STRESS, DISEASE, AND HEALTH - STRESS AND CHRONIC
DISEASES

•Diabetes:
•Insulin Resistance: Stress can contribute to insulin resistance, increasing the risk of type 2 diabetes.
•Blood Sugar Fluctuations: Stress affects blood glucose levels, complicating diabetes management.
•Mechanism: Stress hormones impact glucose metabolism and insulin sensitivity.
•Obesity:
•Emotional Eating: Stress often leads to increased calorie consumption and preference for high-fat, sugary foods.
•Metabolic Changes: Stress-induced hormonal changes can affect fat storage and metabolism.
•Mechanism: Elevated cortisol levels increase appetite and encourage fat accumulation, especially in the abdominal area.
•Autoimmune Diseases:
•Disease Flare-Ups: Stress can trigger or worsen symptoms of autoimmune diseases like rheumatoid arthritis and lupus.
•Immune Dysregulation: Chronic stress disrupts immune system balance, leading to increased disease activity.
•Mechanism: Stress affects immune regulation, contributing to increased inflammation and autoimmune responses.
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25. STRESS, DISEASE, AND HEALTH - PREVENTIVE AND MANAGEMENT
STRATEGIES

Healthy Lifestyle Choices
Regular Exercise:
•Physical Activity: Engaging in activities such as walking, cycling, or strength training to reduce stress and improve
health.
•Recommendations: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
Balanced Diet:
•Nutrient Intake: Consuming a variety of fruits, vegetables, whole grains, and lean proteins.
•Avoid: Reducing intake of processed foods, excessive caffeine, and sugary snacks.
Adequate Sleep:
•Sleep Hygiene: Establishing a consistent sleep routine and creating a restful environment.
•Duration: Aim for 7-9 hours of quality sleep per night.
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26. STRESS, DISEASE, AND HEALTH - PREVENTIVE
AND MANAGEMENT STRATEGIES
Stress Management Techniques:
•Mindfulness and Relaxation:
•Mindfulness Meditation: Practicing mindfulness to focus on the present and reduce stress.
•Progressive Muscle Relaxation: Systematically tensing and relaxing muscle groups to alleviate physical tension.
•Professional Support:
•Therapy and Counseling
•Support Groups
•Regular Health Check-Ups:
•Monitoring: Regular medical exams to track health status and identify stress-related health issues early.
•Preventive Measures: Adopting lifestyle changes and preventive practices to mitigate the impact of stress on health.
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27. CHANGING HEALTH BEHAVIORS - IDENTIFYING IMPAIRING BEHAVIORS



Unhealthy Coping Mechanisms:
•Substance Abuse: Increased consumption of alcohol, drugs, or tobacco as a response to stress.
•Emotional Eating: Overeating or undereating in response to emotional states or stress.
•Sedentary Lifestyle: Lack of physical activity due to stress or behavioral patterns.
Negative Patterns:
•Procrastination: Delaying important tasks, which can lead to increased stress and health issues.
•Poor Sleep Habits: Irregular sleep patterns or insomnia caused by stress or lifestyle choices.
•Social Isolation: Withdrawal from social interactions and relationships, leading to loneliness and
emotional stress.
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28. CHANGING HEALTH BEHAVIORS - STRATEGIES FOR BEHAVIORAL
CHANGE

Setting Realistic Goals:
•SMART Goals: Create Specific, Measurable, Achievable, Relevant, and Time-bound goals for
behavior change.
•Incremental Steps: Break down larger goals into smaller, manageable steps to ensure gradual
progress.
Time Management:
•Prioritization: Use tools such as to-do lists and prioritize tasks based on urgency and
importance.
•Scheduling: Allocate specific times for work, relaxation, and personal activities to balance
responsibilities.
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29. CHANGING HEALTH BEHAVIORS - OVERCOMING BARRIERS TO
CHANGE

Identifying Obstacles:
•Internal Barriers: Lack of motivation, fear of failure, or low self-esteem.
•External Barriers: Time constraints, lack of resources, or unsupportive environments.
Developing Solutions:
•Self-Motivation: Use techniques such as positive reinforcement and reward systems to stay motivated.
•Resource Utilization: Access resources like community programs, online tools, or professional guidance to
overcome challenges.
Building Resilience:
•Adaptability: Develop the ability to adjust to changes and setbacks in the behavior change process.
•Problem-Solving Skills: Enhance skills to address and resolve obstacles effectively.
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30. CHANGING HEALTH BEHAVIORS - MONITORING AND EVALUATING
PROGRESS

Tracking Changes:
•Behavioral Logs: Keep a record of progress,
setbacks, and reflections to evaluate effectiveness of
strategies.
•Self-Assessment: Regularly review personal
progress and adjust goals or strategies as needed.
Seeking Feedback:
•Support Networks: Discuss progress with friends,
family, or mentors to gain feedback and
encouragement.
•Professional Input: Consult with health
professionals or counselors to assess progress and
make necessary adjustments.
Maintaining Long-Term Behavior Change
Sustaining Habits:
•Consistency: Maintain new healthy behaviors
even after achieving initial goals to ensure
long-term success.
•Reinforcement: Regularly reinforce positive
behaviors through rewards, self-praise, or
continued goal setting.
Adaptation:
•Flexibility: Adjust strategies and goals as
needed based on changing circumstances or
new challenges.
•Continuous Improvement: Engage in
ongoing self-improvement and learning to
sustain health behavior changes.
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31. ACTIVITY: BEHAVIOR CHANGE ROLE PLAY

Objective: Practice strategies for changing unhealthy behaviors.
Instructions:
•Divide students into pairs or small groups.
•Assign each group a specific unhealthy behavior (e.g., smoking, unhealthy eating).
•Have them role-play conversations about how to change this behavior, including
setting goals, finding support, and overcoming obstacles.
•Share role-play outcomes with the class.
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32. QUESTIONS
1.What are two common situations that might cause stress for teenagers?
2.What are the two steps in Lazarus and Folkman’s Model of Stress, and what does each step involve?
3.Describe each of the three stages in Hans Selye’s Model of Stress and give an example of a
situation for each stage.
4.List three strategies for managing stress and explain how each can benefit your health.
5.Name one health problem that can be caused by long-term stress and explain its connection to
stress.
6.What are two strategies for changing unhealthy behaviors, and how can they help improve health?
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33. THE END
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