Stress Management

STRESS MANAGEMENT
Module Overview
 What is Stress
 Body Responses to Stress
 Benefits and Costs of Stress
 Stress Management
 A Prescription for Stress Management
 e-Resources
Module Objectives:
This module will provide you the opportunity to:
 Define key terms related to stress, the stress response, and stress management.
 Explain the physiological and psychological changes that occur in response to stress.
 Identify the positive and negative effects of stress.
 Identify various stress management techniques and the benefits of each technique.
 Explore and apply the content in a personally meaningful manner.
Key Terms
Cognitive restructuring
A technique that involves the identification, challenging, and replacement of irrational or maladaptive
thoughts with more rational, adaptive, or positive thoughts.
Diaphragmatic breathing
A relaxation technique consisting of deep abdominal breathing designed to expand and contract the
diaphragm, slow breathing, and regulate oxygen intake.
Fight-or-flight response
Activation of the sympathetic nervous system that occurs in response to a stressor and prepares the organism
for dealing with a stressor.
Guided imagery
A relaxation technique involving the use of language to create calming, sensory rich experiences in one’s
imagination.
Homeostasis
A return to equilibrium following activation of the stress response system.
Meditation
A relaxation technique that combines focusing on a specific object or sensation while disengaging from other
distracters and regulating internal experiences through non-judgmental acceptance.
Progressive muscle relaxation (PMR)

A relaxation technique involving the repeated tensing and relaxing of various muscle groups throughout the
body.
Stress
Emotional, cognitive, behavioral, and physiological reactions a person experiences in response to
environmental threats or demands.
Stress hormones
Hormones, including Cortisol and Norepinephrine, that are released by the body during a fight-or-flight
response.
Stressor
Any event or stimulus that causes stress.
Yerkes-Dodson Law
Law dictating that physiological and mental functioning is optimal at mild to moderate levels of arousal, but
diminishes as arousal becomes extreme (high or low).
What is Stress?
Although “stress” is a commonly used term in today’s vernacular, and most people appear to have an intuitive
sense of what it means, stress is difficult to precisely define as it is often used interchangeably with a variety of
other terms, such as anxiety, pressure, or strain. In a general sense, stress refers to a collection of
physiological, emotional, behavioral and cognitive reactions that occur in response to environmental
demands. As we interact with the world around us, we must make constant appraisals of environmental
threats, challenges, and demands and attempt to cope with any issues that arise. At times, environmental
demands are easily handled, such as when you have to press a button on a key to unlock your car. However, at
other times, the demands of the environment can seem daunting or unmanageable, such as when you have to
take three exams on the same day, and result in feelings of physical tension, negative thought patterns, and
unpleasant emotional experiences. Lazarus and Folkman (1984) suggested that stress results when the
demands of the environment are greater than the individual’s perceived coping resources.
A “stressor” is any event or stimulus that causes stress. However, what serves as a stressor for one person
may not be the same for another. For example, being asked to attend a social event may create stress for
someone who perceives that they lack the necessary social skills to fit in, whereas another person who feels
comfortable in social situations may not experience any stress. Stressors can take many forms, ranging from
the daily hassles of life to significant life changes. Daily hassles are the regularly occurring events or situations
that we experience in everyday life, such as misplacing items, concerns about weight, or having to wait your
turn. Any one of these events is unlikely to have a major impact on our overall quality of life. In contrast, life
changes, such as death of a family member, getting married, or a negative health diagnosis are more
significant. Notice that not all stressors are negative. Getting married, having children, and starting a new job
are often positive experiences, though they can create a significant amount of stress because they require us
to alter our lives and adjust to new circumstances.
College is a transitional time of life when new and unique stressors are often being encountered. Not only are
college students often away from home for the first time and forced to be more self-sufficient, but they must
also cope with the increasing demands of the academic environment. Changes in sleep and eating habits,
increased financial responsibilities, having to share living space and possessions with strangers, and increased
exposure to alcohol, drugs, and sex are only a few of the additional stressors often encountered by college
students. To exacerbate matters, college students are often forced to cope with the challenges of college
stressors with reduced access to their traditional support systems, such as family and long-time friends. Thus,
it is important for college students to increase their awareness about stress, the impact that excessive stress
can have on physical and mental health, and various coping strategies and techniques available to help cope
with the challenges of the college environment.
Body Responses to Stress
When threatened by environmental dangers, changes, or demands, humans experience a variety of

physiological and psychological changes. Once a threat has been recognized and appraised as dangerous, the
individual evaluates available coping resources. If the demands of the situation are deemed to be greater than
the available coping resources, an “alarm” or ”Fight-or-Flight Response” is generated. During the fight-or-flight
response, the body prepares for action, generally consisting of either confrontation or avoidance of the threat.
The sympathetic nervous system is activated, and hormones, including adrenaline and noradrenaline, are
released into the blood stream. Heart and respiration rates accelerate and blood pressure increases, enabling
the body to quickly circulate oxygen-rich blood to the brain and large muscles of the body. Blood is redirected
away from the extremities to the core, and digestive processes are slowed. Muscles tend to become tense,
eyes dilate, and hearing becomes more acute. Sweat glands activate to cool the body, and the skin often
becomes paler or flushed.
Concurrent with these physiological changes, the fight-or-flight response tends to generate various
psychological processes. Attention becomes heightened and narrowed, with particular focus on threat
relevant cues, and one’s ability to attend to and concentrate on other tasks can be impaired. Short-term
memory and decision-making abilities can also be negatively affected by high stress, and, emotionally, people
tend to report feeling jittery, “on edge”, fearful, anxious, and restless. Pacing, fidgeting, and avoidance
behaviors are common behavioral manifestations of a stress-induced alarm reaction, and many people
experience an urge to avoid the stressor or to flee from the situation.
If the person is able to successfully manage or avoid the stressor, the body begins to return to homeostasis.
However, chronic exposure to stress or recurrent confrontations with stressful stimuli can begin to take a toll
on the individual.

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STRESS MANAGEMENT

Progressive muscle relaxation (PMR)

When threatened by environmental dangers, changes, or demands, humans experience a variety of

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