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A definition of stress
A combination of thoughts and worries that have negative affect on the bodys responses What do you think when you are stressed? What do you feel when you are stressed?
Phases of Stress
Predictors of Stress
Negative situations
Positive situations
Personalitysome are less able to adapt to stress
Introverts do not habituate well Less reactive people can handle stress
People surrounding you are stressed Women are more affected by this than menwomen express, men withdraw
Emotional signs
Irritability
People are low information processorsmax out on info processing when stressed b/c constantly thinking of things More information makes you angry, see everything as serious
Free-floating anxiety: constantly waiting for the other shoe to drop Forget things, what you meant to do
Mental fatigue
Behavioral
Avoidance
Other people stimulate us, so we stay away Might this be good? How can this be bad?
What do you do too much of when stressed?
Do things to extremes
Physical
Sleep too much, too little Weight issues Headaches, migraines Digestive problems Aches and pains Get sick more because immune system is low Over self-medicate Injuries Physical exhaustioncannot get enough sleep
Gather feedback about how you spend time How can you measure how you spend your time? PRIORITIZE
What has the least consequence if you dont do it? What do you do now that you could stop doing?
Activity makes us tiredsleep better Eat well (more good for you foods) to metabolize better Get rid of germs with healthy habits
Relaxation techniques
i.e., Perfectionism or total self-relianceacceptance of fallibility and asking others for help
Take a problem-solving approachdont just wallow in self-pity Learn to say No and be assertive
Self-disclose appropriately to a friend Use positive self-statements and surround selves with positive people 4 Cs
Commitment: what you do is important In Control: internal locus of control, make choice to reduce stress Challenge: view potential stressors as challenges, not problems Conscientiousness: stay on task early on, get over stress early
Write for 15 minutes about things that stressed you recently and how they made you feel Relaxation Response