Consequences of Stress & Social and Cultural Stressors Questions Response Stress management isn’t something we can really “cross off the to-do list.” It’s

Consequences of Stress & Social and Cultural Stressors Questions Response Stress management isn’t something we can really “cross off the to-do list.” It’s an ongoing effort throughout our lives. So think about yourself today, in 30 years, and in 50 years, and answer the following questions Stress Across the Lifespan
Stress management isn’t something we can really “cross off the to-do list.”
It’s an ongoing effort throughout our lives.
So think about yourself today, in 30 years, and in 50 years, and answer the following questions:
Part 1: Physiological consequences of stress
1. What are 3 ways that stress impacts you physiologically today? (3 points)
a.
b.
c.
2. How might your physiological stress responses change in 30 years? (1 point)
3. What about 50 years? (1 point)
4. How might these 30- to 50-year changes affect your life, positively and/or negatively? (1 point)
5. What are 3 techniques that might help reduce the physiological stressors in your life 30–50
years from now? (3 points)
a.
b.
c.
Part 2: Social/cultural stressors
6. What are 3 social/cultural stressors in your life today? (3 points)
a.
b.
c.
7. How might your social/cultural stressors change in 30 years? (1 point)
8. What about 50 years? (1 point)
9. How might these 30- to 50-year changes affect your life, positively and/or negatively? (1 point)
10. What are 3 techniques that might help reduce the social/cultural stressors in your life 30–50
years from now? (3 points)
a.
b.
c.
Part 3: Emotional/psychological stressors
11. What are 3 emotional/psychological stressors in your life today? (3 points)
a.
b.
c.
12. How might your emotional/psychological stressors change in 30 years? (1 point)
13. What about 50 years? (1 point)
14. How might these 30- to 50-year changes affect your life, positively and/or negatively? (1 point)
15. What are 3 techniques that might help reduce the emotional/psychological stressors in your life
30–50 years from now? (3 points)
a.
b.
c.
Part 4: Wrap-up questions
16. What do you think will be the single most challenging aspect of stress management for you over
the rest of your life? (1 point)
17. What are two techniques you might use to deal with this challenge? (2 points)
a.
b.
AM I BEING ASSERTIVE, NON-ASSERTIVE,
AGGRESSIVE, OR PASSIVE-AGGRESSIVE?
• ASSERTIVE: I STAND UP FOR MYSELF. I TRY TO GET MY OWN NEEDS MET, IN WAYS THAT DO NOT
HURT OTHERS.
• NON-ASSERTIVE: I DO NOT STAND UP FOR MYSELF. I LET OTHER PEOPLE MAKE DEMANDS ON ME,
EVEN UNREASONABLE ONES, OFTEN BECAUSE I WOULD RATHER JUST AVOID CONFLICT. SOMETIMES
I FEEL AS IF I LET OTHERS WALK ALL OVER ME.
• AGGRESSIVE: MY NEEDS COME FIRST. I DON’T CARE WHO I HURT OR HOW, AS LONG AS I GET
WHAT I WANT.
• PASSIVE-AGGRESSIVE: I DO THINGS THAT ARE HURTFUL TO OTHERS, BUT IN SNEAKY, NONOBVIOUS WAYS SO THAT NO ONE CAN CALL ME OUT ON IT.
THE D.E.S.C. METHOD: WHAT IS IT? WHY USE IT?
• D = DESCRIBE THE OTHER PERSON’S ACTIONS OR BEHAVIOR THAT UPSETS ME. USE “I”
STATEMENTS.
• E = EXPRESS MY FEELINGS ABOUT THESE ACTIONS OR BEHAVIOR. USE “I” STATEMENTS.
• S = SPECIFY THE ACTIONS OR BEHAVIOR THAT I WOULD LIKE THE OTHER PERSON TO USE
INSTEAD.
• C = CONSEQUENCES, POSITIVE AND/OR NEGATIVE, IF THE OTHER PERSON CHANGES THEIR
BEHAVIOR IN THE WAYS I’VE SPECIFIED. AVOID MAKING THREATS!!!
LOCUS OF CONTROL
• INTERNAL: I BELIEVE I HAVE THE ABILITY TO AFFECT THE THINGS THAT HAPPEN TO ME. (FOR
EXAMPLE: IF I HATE MY JOB, I CAN FIND A JOB I LIKE BETTER.)
• EXTERNAL: I BELIEVE THERE’S NOTHING I CAN DO TO AFFECT THE THINGS THAT HAPPEN TO ME.
(FOR EXAMPLE: IF I HATE MY JOB, THERE’S NO REASON TO FIND ANOTHER JOB, BECAUSE ALL JOBS
ARE ALWAYS AWFUL.)
• WHY DOES IT MATTER?
• IF WE HAVE A SENSE OF CONTROL OVER OUR LIVES, WE ARE LESS STRESSED. AS WE SAW IN THE
BABOON VIDEO, MORE CONTROL = LESS STRESS.
• IF WE HAVE NO SENSE OF CONTROL OVER OUR OWN LIVES, WE FEEL HELPLESS, POWERLESS, AND
HIGHLY STRESSED.
BARRIERS TO CHANGE
• WHAT DO WE CALL THE REASONS IT’S DIFFICULT TO CHANGE OUR BEHAVIOR, SUCH AS
QUITTING SMOKING OR GETTING MORE EXERCISE?
• EXCUSES
• OBJECTIVES
• BARRIERS
• STRESSORS
• WE USE THE TERM “BARRIERS” BECAUSE IT HELPS US IDENTIFY REAL OBSTACLES WITHOUT
BLAMING OR CRITICIZING OURSELVES.
OCCUPATIONAL STRESS
• OCCUPATIONAL STRESS CAN LEAD TO:
• EARLY RETIREMENT
• EXTRA SICK DAYS
• EXTRA WORKERS’ COMPENSATION CLAIMS
• REDUCED PRODUCTIVITY
• THESE FACTORS AFFECT BOTH EMPLOYEES AND EMPLOYERS!
CONFLICT RESOLUTION
• WHAT’S A GOOD WAY TO TRY TO RESOLVE A CONFLICT?
• ACCUSE THE OTHER PERSON: “WHY DO YOU ALWAYS …? [FILL IN THE BLANK: “TRY TO EMBARRASS
ME,” “MAKE ME LOOK STUPID”, ETC.]
• PLAN A SPECIFIC TIME TO TALK THINGS OUT
• WAIT FOR OUR ANGER TO “COOL OFF” BEFORE TRYING TO TALK THINGS OUT
• PARAPHRASE THE OTHER PERSON’S WORDS SO THEY KNOW WE WERE REALLY LISTENING TO THEM
RELAXATION TECHNIQUES
• REVIEW THE DETAILS OF THESE TWO STRESS MANAGEMENT LABS THAT WE DID IN CLASS:
• AUTOGENIC TRAINING
HTTPS://WWW.YOUTUBE.COM/WATCH?V=E_SDADWA2EK
HTTPS://WWW.YOUTUBE.COM/WATCH?V=VYJN76VL92I
HTTPS://WWW.YOUTUBE.COM/WATCH?V=M0E8L8DUXUA
HTTPS://WWW.YOUTUBE.COM/WATCH?V=74AXSXYI8OO
• IMAGERY
•
1. FIRST, PERFORM THE AUTOGENIC TRAINING EXERCISE TO GET INTO AN APPROPRIATELY RELAXED STATE.
•
2. NEXT, LISTEN TO THE FOLLOWING SCRIPT (EITHER PRE-RECORD IT, OR HAVE SOMEONE READ IT TO YOU). YOU MAY FIND IT HELPFUL TO HAVE THE SOUNDS OF WAVES PLAYING IN THE
BACKGROUND:
•
A DAY AT THE BEACH: AN IMAGERY EXERCISE
•
YOU’RE DRIVING TO THE BEACH ON A WARM, SUNNY DAY. YOUR CAR WINDOWS ARE OPEN AND THE WIND IS BLOWING THROUGH YOUR HAIR. THE SUN IS WARM ON YOUR SKIN. AS
YOU ROLL UP TO THE BEACH PARKING LOT, YOU SEE PEOPLE WALKING WITH BEACH CHAIRS AND TOWELS, WEARING BATHING SUITS AND CARRYING COOLERS AND BAGS OF PICNIC
FOOD. YOU PARK YOUR CAR, AND AS YOU WALK FROM YOUR CAR TO THE BEACH, YOU CAN HEAR THE SURF ROLLING ONTO THE SHORE AND SMELL THE SALT IN THE AIR. YOU FIND A
QUIET SPOT OF BEACH AWAY FROM EVERYONE ELSE AND SPREAD OUT YOUR TOWEL. YOU SIT DOWN AND PUT ON YOUR SUNBLOCK, AND THE SMELL OF SUNBLOCK TELLS YOU THAT
YOU ARE REALLY HERE, AT THE BEACH. YOU’RE A LITTLE TIRED FROM THE DRIVE, SO IT FEELS REALLY GOOD TO LIE DOWN ON YOUR TOWEL AND LET ALL YOUR MUSCLES RELAX,
WITH YOUR FEET OFF THE EDGE OF THE TOWEL, RESTING ON THE WARM SAND.
•
AS YOU RELAX, YOU CAN TASTE THE SALT IN THE AIR. DROPLETS OF OCEAN SPRAY FALL ON YOU AS YOU HEAR THE WAVES ROLLING IN AND THEN ROLLING GENTLY BACK OUT TO
SEA. EVERYTHING SEEMS LIGHT AND YELLOW AND LIGHT BROWN AND BLUE. YOU NOTICE HOW THE BRIGHTNESS OF THE SUN MAKES THE COLOR OF THE SAND LOOK EVEN WARMER,
AND THE OCEAN’S BLUE SEEM EVEN MORE VIVID. THESE COLORS COMBINE INTO JUST THE RIGHT COMBINATION OF SERENITY.
•
YOU DECIDE TO CLOSE YOUR EYES AND TAKE IN ALL THE SENSATIONS THROUGH YOUR OTHER SENSES. YOU NOTICE HOW THE SUN SEEMS TO MOVE OVER YOUR BODY. FIRST YOU
FEEL YOUR ARMS GETTING WARM FROM THE INTENSITY OF THE SUN’S RAYS. YOU FEEL THE HEAT PASS THROUGH YOUR ARMS, AND THE FEELING IS VERY RELAXING. NEXT, YOU
FEEL THE SUN’S RAYS ON YOUR LEGS, AND NOW YOUR LEGS ARE FEELING VERY WARM AND RELAXED. NOW THE SUN MOVES TO YOUR CHEST, AND IT TOO BECOMES WARM AND
RELAXED. NOW THE SUN MOVES TO YOUR ABDOMEN, BRINGING ITS RELAXING WARMTH THERE. AND NOW, AS THOUGH YOU’VE WILLED IT TO HAPPEN, THE SUN MOVES TO YOUR
FOREHEAD, BRINGING WARMTH AND RELAXATION THERE. AND NOW YOUR WHOLE BODY FEELS WARM AND RELAXED. YOUR MUSCLES ARE RELAXED, AND YOUR BODY FEELS AS
THOUGH IT’S SINKING INTO THE SAND. YOUR BODY FEELS VERY WARM AND VERY HEAVY. YOUR BODY TINGLES FROM THE WARMTH OF THE SUN.
•
NOW, AS YOU RELAX, YOU CAN HEAR SEAGULLS. THEY ARE FLYING OVER THE OCEAN. THEY ARE FREE, AND LIGHT, AND
•
PEACEFUL. AS THEY FLY OUT TO SEA, THEY’RE CARRYING YOUR PROBLEMS AND WORRIES AWAY WITH THEM. THE BURDEN OF YOUR PROBLEMS AND WORRIES IS LIFTED FROM YOUR
SHOULDERS, AND YOU ARE RELAXED. YOU THINK OF NOTHING BUT THE SUN’S WARMTH AND YOUR BODY’S WARMTH AND HEAVINESS. YOU ARE TOTALLY RELAXED.
•
YOU HAVE RELAXED ALL DAY LIKE THIS, AND NOW THE SUN IS SETTING. AS YOU FEEL THE SUN LEAVING, YOU SLOWLY
•
OPEN YOUR EYES, FEELING WONDERFULLY RELAXED AND CALM. YOU HAVE NO WORRIES; YOU HAVE NO CARES. YOU LOOK AT THE SEAGULLS, WHICH HAVE LEFT YOUR PROBLEMS
AND WORRIES OUT AT SEA, AND YOU THANK THEM. FEELING ALERT, YOU STAND AND STRETCH, FEELING THE COOLING SAND BETWEEN YOUR TOES, AND YOU FEEL TERRIFIC. YOU
FEEL SO GOOD THAT YOU KNOW THE CAR RIDE HOME WILL BE PLEASANT. YOU WELCOME THE TIME TO BE IN YOUR CAR, AT PEACE, WITHOUT PROBLEMS OR CARES.
•
YOU BEND DOWN TO PICK UP YOUR BEACH TOWEL, AND AS YOU DO, YOU NOTICE A BRIGHT OBJECT, THERE IN THE SAND AT YOUR FEET. IT IS A SHELL (OR A SEA STONE), PERFECTLY
SHAPED, PERFECTLY SMOOTH, AND IT IS YOUR FAVORITE COLOR. YOU KNOW THAT THIS IS A GIFT FROM YOUR BEACH TO YOU, A REMINDER OF THIS DAY THAT YOU CAN TAKE WITH
YOU SO THAT YOU CAN COME BACK AGAIN ANY TIME. YOU LOOK CLOSELY AT THE SHELL (OR STONE), NOTICING ITS SMOOTHNESS, ITS SHAPE, ITS BEAUTIFUL COLOR; YOU RUN YOUR
THUMB OVER ITS SURFACE AND FEEL HOW SMOOTH IT IS. NOW YOU PUT YOUR SHELL (OR STONE) IN YOUR POCKET WHERE IT WILL ALWAYS BE WITH YOU, ANY TIME YOU WANT TO
COME BACK TO THIS PLACE.

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