Stress
Produced by life events that place a perceived demand on daily activities, Causes emotional and biologic changes in the body
A prolonged state of constant alert over time; can result in serious __________ or _________ illness.
physical or emotional
Fight - or - Flight response
Physiologic response to real or imagined threat arising from emotions of both fear and anger.
Physiologic responses of fight or flight include:
1. Increased metabolism and fats/sugars 2. Release of hormones 3. Increased blood flow and cardiac output 4. Stimulated central nervous system
Strategies to deal with stress.
1. Self- image is important 2. Understand environment around you that is adding to your stress 3. Adopt a strategy of positive thoughts/emotions 4. Learn to politely say "no" to those who want to place extraordinary demands on you
Signs of stress.
1. Are physiologic 2. Family/friends can often sense your stress 3. Emotions may be noticeably altered 4. Stressors vary
Stressors
Any event that adds stress. It is unique to the individual and best dealt with by using strategies to "buffer" the stress event. Recognize that many of these are out of your control.
Strategies to deal with stressors.
1. Know difference between stressors and a "hassle" 2. Recognize your stress 3. Plan positive activities to balance effects of hassles and stressors 4. Avoid conversations with "out - of - control" language and replace it with "in - control" language 5. Take responsibility for yourself 6. Understand the "worry" process and that all stress can never be eliminated completely
_________ is a "worry contributor."
Procrastination
"Worry" Survival techniques.
1. Avoid procrastination 2. Take control of worry process 3. Identify events over which you have some degree of control and exercise it accordingly 4. Understand most worrisome events never turn out as your thought they would 5. Don't build "worry" mountains
Time as a stressor:
1. Practice time-management 2. Avoid indecisiveness when making choices 3. Set realistic completion times 4. Practice self-management
_____________ can help reduce harmful effects of stress.
Stress buffers
Examples of stress buffers.
1. Exercise 2. Proper nutrition 3. Introspective visualization and meditation
Good study skills process.
1. Review material as soon as it's introduced 2. Use as many senses as possible 3. Plan regular schedule of study 4. Plan study group 5. Attitude helps with remembering (Keep positive attitude)
Test taking tips.
1. Avoid last minute cramming 2. Wear bright colors 3. Avoid heavy, high carbohydrate meal 4. Arrive early and prepare mentally 5. Scan entire test to develop strategy 6. Review test carefully and make appropriate corrections 7. When done, put the test behind you