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www.asu.edu/asu101
Presenter Name, Ph.D.Presenter Title, Applied Learning Technologies InstituteArizona State University
© 2007 Arizona State University
Stress ManagementLive Well @ ASU
www.asu.edu/asu101
Karen Moses, M.S., R.D., C.H.E.S.DirectorWellness & Health Promotion DepartmentArizona State University
© 2007 Arizona State University© 2007 Arizona State University
What is stress?• Stress is a natural and
manageable part of life. • We react physically,
mentally, and/or emotionally to various conditions, changes and demands of life.
• The stress we experience is rooted in the “fight or flight” response.
• Constant demands of academic or personal life can lead to stress overload.
© 2007 Arizona State University© 2007 Arizona State University
Types of stress• Stress can result from positive or
negative situations.– Distress
• E.g. Failing a test in a class.– Eustress
• E.g. Planning and preparing to go home for a holiday.
© 2007 Arizona State University© 2007 Arizona State University
Stress response• Pay attention to how your body
responds to stressful situations.• When we are stressed, our bodies
respond in specific ways. • Physical, cognitive (thinking), emotional
(feeling), behavioral (acting) responses to stress.
© 2007 Arizona State University© 2007 Arizona State University
Immediate physical response to stress: “Fight or Flight”• The “immediate response” to a stressor
is called the “fight or flight” response.• Your body gets ready to fight or flee a
danger (gets ready for action).
© 2007 Arizona State University© 2007 Arizona State University
Immediate physical response to stress: “Fight or Flight”• What do you notice going on in your
body when something startles you?
• This is your stress response…
© 2007 Arizona State University© 2007 Arizona State University
Thinking
Feeling Behaving
Thoughts, Feelings, Behaviors
© 2007 Arizona State University© 2007 Arizona State University
Immediate emotional and/or psychological responses to stress• What do you notice
going on emotionally when you experience stress?
• How does this affect your thoughts?
• This is your stress response…
© 2007 Arizona State University© 2007 Arizona State University
Feelings of Stress to Distress at ASUNCHA-American College Health Assessment (2006) (n=1206)
94.2% 91.1%
73.6%
57.5%
39.8%
17.1% 15.1%9.1%
1.1%
29.1% 30.0%
10.8% 8.7% 6.6%1.4% 0.1%0.0%
10.0%
20.0%
30.0%
40.0%
50.0%
60.0%
70.0%
80.0%
90.0%
100.0%
Feelingoverw helmedby all they had
to do
Feelingexhausted(not fromphysicalactivity)
Feeling verysad
Feeling thingsw ere
hopeless
Feeling sodepressed itw as diff icultto function
Diagnosedw ith
depression
Depressionaffectedacademic
performance
Seriouslyconsideredattempting
suicide
Attemptedsuicide
Symptoms of Stress to Distress
Perc
enta
ge o
f ASU
stu
dent
s af
fect
ed
1+ times in the past school year 11+ times in the past school year
Stress-----------------------------Distress
© 2007 Arizona State University© 2007 Arizona State University
Feelings of Depression at ASUNCHA-American College Health Assessment (2006) (n=1206)
94.2% 91.1%
73.6%
57.5%
39.8%
17.1% 15.1%9.1%
1.1%
29.1% 30.0%
10.8% 8.7% 6.6%1.4% 0.1%0.0%
10.0%
20.0%
30.0%
40.0%
50.0%
60.0%
70.0%
80.0%
90.0%
100.0%
Feelingoverw helmedby all they had
to do
Feelingexhausted(not fromphysicalactivity)
Feeling verysad
Feeling thingsw ere
hopeless
Feeling sodepressed itw as diff icultto function
Diagnosedw ith
depression
Depressionaffectedacademic
performance
Seriouslyconsideredattempting
suicide
Attemptedsuicide
Symptoms of Stress to Distress
Perc
enta
ge o
f ASU
stu
dent
s af
fect
ed
1+ times in the past school year 11+ times in the past school year
Stress---------------------------------Distress
© 2007 Arizona State University© 2007 Arizona State University
Relaxation response• Relaxation reverses the effects of the
stress response.• Sleep
– Quality of sleep– Most adults require 7-9 hours of sleep per
night.
© 2007 Arizona State University© 2007 Arizona State University
Stress Over Time• Stress that is
continuous or builds up over time and is not managed effectively can have serious consequences to your health and overall quality of life.
© 2007 Arizona State University© 2007 Arizona State University
Potential physical responses to chronic stress• Chronic pain in neck and/or lower back• Change in appetite• Change in sleep pattern• Lowered immune system • Temporomandibular joint syndrome (TMJ)• Aches and pains• Increased risk for certain diseases/conditions
© 2007 Arizona State University© 2007 Arizona State University
Potential psychological and/or emotional responses to chronic stress
• Difficulty focusing and concentrating • Mood changes• Anxiety• Panic attacks• Depression• Suicidal thoughts
© 2007 Arizona State University© 2007 Arizona State University
How does stress affect you in college?• 80.8% of ASU students reported experiencing
stress within the last school year. • Not all students reported that stress affected
their academic performance negatively.• But, stress related behaviors and conditions,
such as sleep difficulties, anxiety, and depression are cited by ASU students as factors that most impede academic performance.
© 2007 Arizona State University© 2007 Arizona State University
How does stress affect you in college?• ASU survey results are consistent with National data.• ASU students ranked stress as one of the top health
issues affecting academic performance (2006; 2004; 2002; 2000).
• 31.7% of ASU students reported that stress affected their academic performance.
• 35.3% of ASU students reported that being overcommitted affected their academic performance.– 34.8% of ASU students reported that being over committed
had a high effect on their stress levels.
© 2007 Arizona State University© 2007 Arizona State University
What Stresses College Students?• Stressors - things that make us
stressed.– Demands from environment– Factors or events, real or imagined
• Generally divided into 2 classes:– Discrete, major, stressful life events– Ongoing, everyday chronic stressors
© 2007 Arizona State University© 2007 Arizona State University
Sources of Stress Among College Students• Most fall under the
following headings:– School– Time– Money– Relationships
• Additional sources may also include:– Leaving home – Balancing different roles
© 2007 Arizona State University© 2007 Arizona State University
Activity – “Stressful Event Checklist”• What are your stressors?
© 2007 Arizona State University© 2007 Arizona State University
How can stress be good for us?
Low stress High stressBored Burned outTired IrritableUninterested
Overwhelmed“Down” Exhausted
© 2007 Arizona State University© 2007 Arizona State University
How can stress be good for us?
Too much stimulation (overload – high stress)
Moderate Stimulation (just right - balanced)
Too little stimulation (boredom – low stress)
Yerkes Dodson Law
Stress Level
Perfo
rman
ce
Low High
High
Low
© 2007 Arizona State University© 2007 Arizona State University
Activity – “Identify Your Stress Cues”(Click on attachment button designated by below.)
• How do you respond to stress?
• What are your cues to action?
© 2007 Arizona State University© 2007 Arizona State University
Stress management techniques
• These stress symptoms can cue you in to the fact that you are stressed or handling stress well.
• Knowing how you react to stress can help you find the appropriate stress management technique more quickly.