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Managing Stress-Chapter 3

by: Danielle Jones

Managing Stress-Chapter 3 KNH 242

Marketplace > Miami University Hamilton > Kinesiology > KNH 242 > Managing Stress Chapter 3
Danielle Jones

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About this Document

This will be on the exam. It will cover chapters 1-7/
Personal Health
Lauren A. Bartsch
Class Notes
stress, Personlhealth
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This 5 page Class Notes was uploaded by Danielle Jones on Thursday October 6, 2016. The Class Notes belongs to KNH 242 at Miami University Hamilton taught by Lauren A. Bartsch in Fall 2016. Since its upload, it has received 6 views. For similar materials see Personal Health in Kinesiology at Miami University Hamilton.

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Date Created: 10/06/16
Managing Stress Stress:​ real/imagined threat to one’s being. In result it leads to a physiological response. Stressor:​ can be physical, social, or psychological event/condition that upsets homeostasis. It then produces a stress response. What is Stress? There are many types of stress: Distress:​ stress that has a detrimental effect on health. ex: worrying-applying to Law school Eustress: positive stress and results in personal growth. Ex: paying bills Acute Stress: ​ short-term physiological response to immediate perceived threat. Ex: pop quiz, exam Chronic stress: ​ ongoing state of physiological arousal in response to ongoing/ numerous perceived threats. ex:PTSD Body’s Response to Stress ● Low stress=equilibrium of homeostasis. ● General Adaptation Syndrome (GAS)-created by Hans Selye (1936) ○ 3 stages ■ Alarm phase ■ Resistance phase ■ Exhaustion phase ● Alarm Phase ○ Command Center: hypothalamus functions that control sympathetic nervous system. ○ Adrenal glands: releases epinephrine ● Resistance Phase ○ Body wants to return to homeostasis by resist alarm responses. Body does not achieve complete calm or rest. ● Exhaustion ○ Body runs out of adaptation energy. It starts to adjust the stressor and resistance drops below normal. Life Effects of Stress ● Cardiovascular disease ● Weight gain ● Alcohol dependence ● Hair loss ● Diabetes ● Digestive problems Intellectual Effects of Stress ● Number one impediment to academic achievement ● Acute stress=short-term memory, verbal memory ● cortisol=stress hormone released shrinks hippocampus Psychological Effects of Stress ● Greatest contributor to mental disability and emotional dysfunction in industrialized nations ● Depression and anxiety=environmental stressors Causes of Stress: ○ Psychosocial stressors ■ Adjustment to change or overload. ● Relationships/conflict ● Academic & money problems ● Hassles ○ Internal Stressors(What you feel inside) ■ self-esteem & self efficacy ■ Type A,B,C,D personality ■ Psychological hardiness ■ Appraisals and stress Managing Stress in college ● Physical Action ○ Exercise ○ Sleep ○ Eating healthfully ● Improving your sleep ○ 11.9% of students reported getting enough sleep to feel well rested in six or more days a week ○ 60% of students felt tired, lethargic, or sleepy ■ Sleep is important. ● Sleeping conserves body energy. Drops core body temperature and burn fewer calories during sleep. ○ Physically ■ Maintains immune system ■ Reduces risk for cardiovascular disease ■ Healthy metabolism and body weight ■ Hampers male reproductive health ○ Psychologically ■ Cerebral cortex and other regions acheive form of essential rest. ■ More likely to be stressed,worried or sad ■ What goes on when you sleep? ● Circadian rhythm- “internal clock” ○ Regulated by pineal gland ■ Releases melatonin-which creates drowsiness ● Non-REM- sleep is restorative ○ Body temp and energy declines ○ Third & fourth stages are very important. ● REM ○ Energizing sleep ○ Dreaming takes place -only in this stage ■ How much sleep do you need? ● Adults need 7-8 hours of sleep, lower risk for mortality ● Sleep debt is created ● Sleep inertia= cognitive impairment, grogginess and disoriented feeling ● Amount of sleep depends on the gender,age and other factors ○ Naps are great but should not be no longer than 30 minutes ■ How to get a Good Night’s Sleep ● Stay active ● Create a sleep cave ● Avoid foods and drinks that keep you awake ● Don’t drink large amounts of any liquids before bed ● Don’t toss and turn ● Don’t take non-prescribed sleeping pills ■ To prevent Sleep Problems ● Naps should not last more than 30 minutes ● No strenuous exercise before bed ● Don’t drink caffeinated beverages ● Don’t drink alcohol before bed ● No sleeping pills or nighttime pain medications ■ Sleeping Problems ● Insomnia= difficulty falling asleep, waking up frequently during the night, daytime sleepiness, unrefreshing sleep ● Sleep apnea= breathing is briefly and repeatedly interrupted during sleep. Affects >18 million American ○ Central Sleep apnea ■ Occurs when brain forgets to tell lungs to breathe ○ Obstructive Sleep Apnea ( OSA) ■ Occurs when air cannot move in and out of a person’s nose or mouth ○ Restless leg syndrome ■ Neurological disorder unpleasant sensations in the legs ○ Narcolepsy ■ Brains’s inability to properly regulate sleep-wake cycle ● Falls asleep anywhere and anytime. ■ Consider Downshifting ● Involves fundamental alteration in values and honest introspection ○ Plans for health care costs ○ Determine your ultimate goals ○ Short-long term plans for simplifying your life ○ Complete financial inventory ○ Select right career ■ Relaxation Techniques for Stress Management ● Tai-chi ● Meditation ● Visualization ● Massage therapy ● Biofeedback ● Hypnosis ○


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