Adapting to Stress.docx

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Family Relations and Human Development
FRHD 1100
Theo Selles

Adapting to Stress:  Body strieve to maintain constant internal environment; this state of physiological balance known as homeostasis; ALLOws body to ufnction as effectively as possible; when stressor triggers a non specific response; homeostasis is disrupted o Reaction to stressors is explained by Hans General Adaptive Syndrome CAS; composed of three stages; Alarm Reaction, Resistance, and Exahustion / Recovery Alarm Reaction  Immeidate response to stressor (positve or negative) o During this step; body evokes an instant physiological reaction that mobilizes internal systems and processes to minimize the threat to homeostasis  If the stressor subsides, the body recovers and returns to homeostasis Resistance:  If the stressors persists; the body calls upon its limited reserves to build up its resistance tas it strives to maintain homeostatis; o For short while body copres effectively and meets the challenge of the stressor until it can be overcome Exhaustion/ Recovery  If stres is chronic and intolerable body spends its limited reserves and loses its ability to copre  Enters the exhaustion/recovery stage o During this stage; body body functions at diminised capacity while it recovers from stress; in due time; following an adequate recovery period  The body recuperates and is able to return to homeostasis • If chronic stress persistst during the exhaustion stage, however the immune function is comrpomised which can = damage body system and lead to disease  Stress resposnde through general adaption syndrome;  Peark performance can be sustained for only about two to three weeks at a time; Sources of Stress:  Life Experience Survey Behaviour Patterns:  Individuals bring on stress as a result of their behaviour patterns; o Type A ; hard driving, overambitious, aggressive, at times hostile, ovely competitive person, set tehir own goals, are self motivated, try to accomplish many tasks at the same time,  Excessively achievement orienteed; high degree of time urgency  People with this type have more stress; • If people can identify source of stress, make changes in their behavioural responses they can move along the continuum  Type A who commonly express anger and hostility are at higher risk for coronary heart disease;  Anger increase heart raate and blood pressure and leads to constriction of blood vessel; only time changes are thoughtto cause damages to arteries and evetually lead to a heart attack • Chronologically angry people are 2threefolds increased risk for CHD; 7 times for fatal heart attack at 50 o Type B; calm, casual, relaxed, easy going, take one thing at a time, do not feel pressured or hurried, seldom set their own abilities and deadlines o Type C; just as highly stress as type A; but seem to be at higher risk than disease than type B;  Keys to successful type C perforamcne is commitment, confidence, and control  Highly commited, confidence in their abilities, constant control of their actions  Enjoy their work, maintain in top physical conditions to be able to meet the mental and physical demands of their work  Structured interview to access the type  Emotional Stres more than physical stress to trigger a heart attack; impatient people, readily annoyed are especially vulnerable  Those who lose control in there lives due to disorders or other things = more likely to have heart attacks than hard driving people who enjoy hteir work Vulnerability To Stresss:  Factors that can increase or decrease stress; health, social support, self worth, nurturance, sense of being needed;  factors are crucial to a persons physical, social, mental, and emotional well being, and are essential to copre effectively with stressful life events; o the more integrated people are in society; less vulenrable to stress/ illness  Positive Correlation between social suppot and health outcomes; support isvaluable for survival or growth  Health benefits of phsycial activites; less stress,  to make yourself lessvulnerable to stress you would to improve behaviours that make you vulnerbale to stress; Modify behaviour; easiest behaviors first then the harder ones Time Management:  Hurry up stile of Can life is not conducive to wellness; getting through a rotutine day lead to stress related illnesses o Improve manage of time – quuickly experience chronic stress, fatigue, despiar, discouragement, and illness  Health and successful people are good with time management = able to maintain a pace of lie within their comfort zone Five steps To Time Management:  Time killers; eating, sleeping, recreation are necessary for health and wellness, but in excess will lead to stress 1. Find the time killers; record the time you spend on in a day, and evaluate what wastes your time 2. Set long range and short range goals; requires indepth thinking; helps put life and daily task in perspective 3. Identify your immesiate goals, and prioritize them for today nad this week; rank today and this weeks; by top priority, medium priorit, low priority and trash 4. Use a daily planner to help organize and simplify your day; access your priority lisst, apointmnet,s notes, references, names, places, phonenumbers, addresses from got or purpose; schduling helps the day go smoothing; be realistic; an find your comfort zone 5. Conduct nightly audits; evaluated how weel you accomplish your goals that day Time Management Skills:  Delegate; delege activites someone else can do you for you; save time,  Say no; reject things that waste your time, or that are too much for you to handle; consider consequences  Protect agaisnt boredom; doing nothing – stress; being productive members is good for self esteem and self worth  Plan ahead for disruptions; careful plan of disruptions that we ruin your schdule; helps deal better  Get it done; one thing at a time, see it through; except when its difficult; change when your killing yourself  Eliminate distractions; remove distractions f; trash activities from your eyesight; time killers  Set aside overtimes; extra time for some work;  Plan time for you;  Reward yourself; people practise behaviours that are rewarded **** SYMPTOMS OF STRESS AND TIME KILLERS 309 Coping with Stress:  How we cope and perceive stress are to be more important than in the development of disease than the amount and type of stress istself  First recognize that problem exisits; people don’t usually want to believe becayse they are under too muhc stres or fail to recongize osome of the typical symptoms of distress o Ackolwedge the stress related symmton= response more objective, and iniate adquate coping response  Stress related sysmtom; should try to indeitfy and remove the stressor or stress causing agent; o Sometimes not possible; or person may not know the exact cause; keep log when the symtpom occurs and days ; the events preceeding and following may be helpful  Stressor can be removed; it can be managed through relaxation techniques  Body responde to stress by fight or flight mechanism; o Which prepares person to take action by stimulating theb odys vital defence system;  Stimulation orginated in the brain; which activites sympathetic nervous system, and relase of hormones from the adrenal glands • Harmone changes increase heart rate, blood pressures, blood flow to active muscles an the brain, glucose levels, ocygen consumptions and strenght all necessary for the body to fight or flee; o For the body to relax; action must take place  If the person is unable to take action; the muscles tense up and tighten; • Increase tension and tightenening = disspatted effectively through some coping techniques Physical Activiity; reduce psycho /physio responses to stress  Exercise control stress; value of exercise in reducing stress is related to several factors; decreasion mscular tension  Exercisel reduces msuclar tension, and metabolizes the increase catecholamines; which were triggered by the fight or flight mechanism bought about physiological changes o Exercises can help person cope with stress and prevent stress from becoming a chronic problem  Physical exercise; requring continous and rhythmic msucular activites such as aerobic exercise stimulates alpha wave activity in the brain; same wave patterns are commonly seen with mediation and relaxation  Vigorous aerboc exercise ; releases morephone like substances called endorphins are thought to be released from the gland in the brain o Act as painkillers, seem to induce soothing, calming affect associated with aerboic  Exercise lowers stress is deliberately divert stress to various body systems; o Mental strain is diverted to working msucules and one system helps the other  When msuclar tension is removed from the emotional strain, the emotiona lstrain disappears; the change of activity sudddently clears the midns
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