Slide 1UPDATED SEPTEMBER SCHEDULESlide 3QUESTIONS/CONCERNS FROM LAST CLASS?Today’s ObjectivesQ. Why is it important to manage stress?Health effects of prolonged stressHealth effects cont….Slide 9Slide 10Theory of emotionsCannon-Bard TheorySchachter-Singer TheorySlide 14Slide 15Factors determining our reaction to stress:Q. What are the different personality types?Q. How does personality affect stress?Personality types and StressSlide 20It takes 21 days to get used to new behaviorCognitive Techniques - ImmediateSlide 23Counter-productive Coping StrategiesSlide 25Q. How do we build a social network in a new environment?Q. How do we become more effective communicators?Q. How do we incorporate exercise into our daily routine?Q. How do we eat better?Q. How do we get adequate sleep?Time ManagementHow to prioritizeSlide 33Volunteering (Altruism)Personalized Plan of ActionSlide 36FRIDAYQUESTIONS/CONCERNS?THANK YOUMANAGING STRESSKIN 123: FOUNDATIONS OF HEALTHM/W/F 1-1.50PmQuinn AuditoriumShabnam LateefFall 2013UPDATED SEPTEMBER SCHEDULEMONDAY WEDNESDAY FRIDAY9/9: Stress and it’s sources 9/11: Managing stress 9/13: Sleep9/16: Intimate Relationships and Communication 9/18: Contraception (Guest speaker- needs to be confirmed)9/20: Psychological Disorders 9/23: GUEST SPEAKER: Jeannie Culf: Psychological Health 9/25: Post- partum depression, PTSD, Stalking and Cyber-bullying, Online aggression and Suicide9/27: Personal safety9/30: GUEST SPEAKER: Domestic Violence10/2: Open topicExam Review10/4: Exam #1Let’s start today, by reducing your stress levels associated with this classFILL IN THE BLANKS WORKSHEET:1. I found the fill in the blanks worksheet useful2. I did not like the fill in the blanks worksheet.3. What fill in the blanks worksheet??4. Wish you would have posted it sooner…QUESTIONS/CONCERNS FROM LAST CLASS?Today’s ObjectivesTheory of emotionsTheory of behaviorIdentifying the stressorCopingRelaxation techniquesQ. Why is it important to manage stress?Health effects of prolonged stressCardiovascular diseaseChronic high blood pressureAtherosclerosis (plaque in your arteries)Heart attacks StrokesPsychological problemsAffects focus, judgment, and the ability to think clearlyDepressionPanic attacksPost-traumatic stress disorder (PTSD)Health effects cont….Altered functioning of the immune systemDigestive problemsHeadaches/migrainesInsomniaInjuriesMenstrual irregularitiesImpotencePregnancy complicationsWe know that stress causes physiological and emotional changes in our bodyQ. Do our emotions drive our physiological reaction in the body or does the awareness of physiological change help us perceive that we are experiencing emotions?Which comes first, emotions or physiological change?Theory of emotionsJames-Lange Theory:Physiological sensations (muscular tension, tears, increased heart rate) accompany emotional experience (fear, sadness, nervousness).Both go hand – in – hand Emotions come firstCannon-Bard TheoryPhysiological changes come first.Physical changes in the body drive the emotional experience.Schachter-Singer TheoryCognitive processes help us interpret the physiological changes, which we then perceive as emotion.In order to manage stress and develop effective coping mechanisms,we need to focus on 3 areas:Cognitive processesPhysiological changesEmotional responseQ. So let’s start by determining which factors control our initial and prolonged reaction to stress?Factors determining our reaction to stress:Personality TraitsResilienceNonreactive resilienceDoesn’t react to a stressorHomeostatic resilienceStrong reaction to stressor but returns to baseline quicklyPositive growth resilienceLearns and grows from the stress experienceCultural backgroundClashing of culturesGender (Men: Problem solve first and emotions later; Women: Emotions first and problem solve second)ExperienceQ. What are the different personality types?Q. How does personality affect stress?Personality types and StressType AUltracompetitive, controlling, impatient, aggressive, hostileHigher perceived stress levelProblems coping with stressType BRelaxed, contemplativeLess frustrated by daily eventsMore tolerantType CAnger suppressionFeelings of hopelessness and despairExaggerated response to minor stressorsChanging our behaviorLearning how to respond appropriately to stressIt takes 21 days to get used to new behaviorCognitive Techniques - ImmediateThink and act constructivelyTake controlProblem-solveModify your expectationsStay positivePractice AffirmationsCultivate your sense of humorFocus on what’s importantRelaxation Techniques – Short-term to deal with Physiological changesProgressive relaxationVisualizationMeditationDeep breathingYogaTai chi (Taijiquan)Listening to musicCounter-productive Coping StrategiesTobacco useUse of alcohol and other drugsUnhealthy eating habitsLong term management of persistent stressors: Dealing with the emotional responseSocial Support: Friends and family.Communication: Assertive way without being aggressive or offending other people.Exercise: Emotional stress mobilizes the energy reserves. To complete the cycle we need to get rid of this excess energy by exercising.Nutrition: Gives you a bank of energy to draw from.Sleep: Restores balance and rejuvenates cells.Q. How do we build a social network in a new environment?Q. How do we become more effective communicators?Q. How do we incorporate exercise into our daily routine?Q. How do we eat better?Q. How do we get adequate sleep?Time ManagementVisualize achievement (Know what the end goal is)PrioritizeBreak up tasks into short-term and long-term tasksSet realistic goals and write them down (SMART Goals- Specific, Measurable, Attainable, Realistic, Time bound)Budget enough timeKeep track of tasks you completeDo your least favorite tasks firstHow to prioritizeConsolidate tasksIdentify quick transitional tasksDelegate responsibilitySay no when necessaryGive yourself a breakAvoid “time sinks”Stop Procrastinating! Just do it!Q. Volunteering forms an integral part of our society.Apart from the obvious benefit to the population you are serving,How do you think volunteering helps the volunteer?Pros & ConsVolunteering (Altruism)Better