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Chap17 Stress
Chap17 Stress
The body prepares itself chemically to do battle against the stressor (the fight-or-
flight response) resulting in the physiological symptoms of stress such as an
increase in heart rate. Recent studies suggest the possibility that women, along
with females of other species, react differently to major stressors. Instead of the
fight-or-flight response typical of males, they tend and befriend. Under stress,
women are more likely to protect and nurture their children (tend) and turn to
social networks of supportive females (befriend).
Another useful explanation of how stress affects people is that when faced with
stress, the brain acts much like a thermostat. The brain senses stress as damage
to well-being and therefore sends out a signal to the body to cope.
The right amount of stress prepares us for meeting difficult challenges and
spurs us on to peak intellectual and physical performance. In general,
performance tends to be best under moderate amounts of stress. If stress is
too great, people become temporarily ineffective. Under too little stress,
people may become lethargic and inattentive.
One of the major problems of prolonged stress is that it may lead to burnout,
a condition of emotional, mental, and physical exhaustion in response to
longterm job stressors. The burned-out person often becomes cynical.
2. Low Self-Esteem. Low self-esteem has several links to stress. Being in a bad
mood continually functions like a stressor. Also, people with low self-
esteem get hurt more by insults. Another problem is that people with low
self-esteem doubt their ability to work their way out of problems. As a
result, minor challenges appear to be major problems.
4. Social and Family Problems. Many stressors are found at home and among
friends.
5. Physical and Mental Health Problems. Stress creates physical and mental
health problems and being ill physically or mentally acts as a stressor of its
own. Thinking that you might soon contract a life-threatening illness is
stressful.
MANAGING STRESS
Virtually everybody needs a program of stress management to stay well. Three
strategies of stress management, and techniques to support the strategies, are
described in this section.
A. Dealing with Stress by Attacking Its Source
Dealing directly with stressors is necessary to stay well in the long range.
1. Eliminating or Modifying the Stressor. The most effective approach to
stress management is to eliminate the stressor giving you trouble, such as
switching to a less stressful job.
2. Place the Stressful Situation in Perspective. Reevaluating the stressor
sometimes helps you to place it in proper perspective. Ask, "What is the
worst thing that could happen to me if I fail in this activity?"
3. Gaining Control of the Situation. If you get the situation under your control
it will become less stressful. A study showed that managers who were able
to resolve conflict and clarify their work expectations perceived potential
stressors as less threatening.
B. Reducing Stress through Social Support
By getting close to others you build a support system-a group of people on
whom you can rely for encouragement and support. The usual method of
reducing stress is to talk over your problems while the other person listens.
Switching roles, thereby helping others, can also reduce stress.
D. Exercising Properly
The right amount and type of physical exercise contributes substantially to
wellness. If a sport is taken too seriously it may add stress. Exercise releases
endorphins into the body that create some euphoria, and are painkillers. Mental
benefits of exercise include increased self-confidence; improved body image
and self-esteem; improved mental functioning, alertness, and efficiency; release
of accumulated tensions; and relief from mild depression.
Yoga and Tai Chi have become popular forms of physical and mental
conditioning. The combination of moderate exercises- long, slow movements-
and concentration are particularly effective stress reducers.
E. Rest Sufficiently
Rest offers benefits similar to those of exercise, such as stress reduction,
improved concentration, improved energy, and better tolerance for frustration.
The current interest in adult napping reflects the awareness that proper rest
makes a person less stress prone and enhances productivity. Naps of about 15
minutes duration taken during the workday are used both as energizers and as
stress reducers.
A. Self-defeating Behavior
Many personal problems arise because of self-defeating behavior. A person
with self-defeating tendencies intentionally or unintentionally engages in
activities or harbors attitudes that work against his or her best interest. In short,
it is the same is being your own worst enemy.
B. Developing Resilience
Resilience, the ability to withstand pressure and emerge stronger for it, is a
strategy for achieving wellness. Recovering from major problems helps a
person retain wellness and become even more well in the long term.