Engineering Orientation Class
EGG101 and EGG101L
Lecture Instructor
Robert Abella Ph.D.
Associate Dean Undergraduate Studies
http://faculty.unlv.edu/rabella
Linda Vaughn
College of Engineering Academic Advisor
Class 14
Stress Management
Have you ever felt like this
Outline
What is Stress
Causes of Stress
Effects of Stress
Chemistry of the Brain
Depression
Dealing with Stress
Chapter 6 Text
Understand yourself
Receptiveness to Change
Understanding Others
Ethnic and Gender Differences
Personal Development
Self-esteem
Positive Attitude
Definition of Stress
Mental, emotional, or physical
tension, strain, distress
Two Types of Stress
Short Term
Sometimes beneficial in
achieving excellence
Long Term
Can be physically and mentally
detrimental to a persons health
Causes of Stress
1. Things you cannot control
2. Family situations
3. Job/school pressures
4. Relationships with other people
5. Money
6. Pressure to succeed
7. Difficult situations
8. Health issues
Effects of Long Term Stress
1. Mood change
2. Abnormal behavior
3. Damage to health
4. Depression
Immune system
Heart
What stress does
Chemistry of the brain
Chemistry of the Brain
Neurotransmitters are chemical messengers within the
brain that facilitate communication between nerve cells.
Chemistry of the Brain
There are three basic molecules, known chemically
as monoamines, which are thought to play a role in
mood regulation: norepinephrine, serotonin and
dopamine.
Chemistry of the Brain
Serotonin
Improves Mood
Satisfied feeling from food
Sleep Relaxation
Chemistry of the Brain
Dopamine
The reward, or reinforcement, that we
get which causes us to continue
participating in an activity.
Chemistry of the Brain
norepinephrine
Adrenalin
Regulates alertness
and arousal, may
contribute to the fatigue
Fight-or-flight
response
Skeletal muscle
readiness
Effect on attention
and impulsivity
Chemistry of the Brain
Serotonin
Dopamine
Norepinephrine
The three neurotransmitters must stay in balance
Chemistry of the Brain
Serotonin
Dopamine
Norepinephrine
When neurotransmitters become out of balance
a person may experience signs of stress
Long term stress can lead to depression
Stress
Depression
Long term stress can lead to
depression
Serotonin
Dopamine
Norepinephrine
An emotional disorder characterized by an
inability to concentrate, insomnia, and
feelings of guilt and rejection
Symptoms of Depression
Sadness throughout the day, nearly every day
Loss of interest in or enjoyment of your favorite activities
Feeling of worthlessness
Excessive or inappropriate feelings of guilt
Trouble making decisions
Fatigue or lack of energy
Sleeping too much or too little
Change in appetite or weight
Trouble concentrating
Aches and pains
Restlessness
Clumsy
Loss of confidence
Thoughts of death or suicide
Depression
Mood/satisfaction
Serotonin
Reward/reinforcement
Dopamine
Fatigue/attention/muscles
Norepinephrine
What if you cannot control stress?
Depression
Counseling
Medical/Drugs
Counseling
Someone to listen to you
May be able to help you
work out the problem
Someone who cares
Hope
Depression
If you feel you need help, get help.
Millions of people require help with
depression
You do not have to feel
ashamed if you need help
Antidepressant Drugs
What do drugs do?
norepinephrine, serotonin and dopamine
Drugs balance the chemicals in the brain
You may have to experiment until you find
a drug that works
People usually stay on antidepressants about 2
years
Stress
Depression
How to minimize stress
Manage your life
Friends
Don’t have
withtoa look
Stay
out
of Dept
Be prepared
positive
over
your
attitude
shoulder
How to deal with stress
Eliminate the cause
Attitude
Stress Relief
Techniques
Get away from
the cause
Exercise
Diet
Diet
NO
YES
Healthy Food
Fat, sugar, salt, caffeine
are not part of the basic
food group
Diet
Healthy Food
Carbohydrate-rich meals often
increase serotonin levels.
Candy and sweets, which are
simple carbohydrates, have the
greatest impact, but the effect will
only last 1 - 2 hours.
Diet
If you're having trouble falling asleep, try a
small snack of carbohydrate-rich food.
Warm milk may work for the psychological
comfort, but also because milk contains a
moderate amount of carbohydrate in the
form of lactose (milk sugar).
Diet
Eat Healthy Food
Diet
Healthy Food
Stress Relief Techniques
Talk to someone you trust
Deep Breathing
Imagery
Progressive
Relaxation
Recognize
it itneed it
Get
help Treat
if you
Things that can
work for you
Linda Vaughn
• Dizziness
• “Being out of it”
• General Aches and
Pains
• Grinding
Teeth/Clenched Jaw
• Indigestion or Acid
Reflux Symptoms
• Change in Appetite
• Muscle Tension in
Neck, Face, or
Shoulders
• Problems Sleeping
• Racing Heart
• Cold and Sweaty
Palms
• Tiredness,
Exhaustion
• Trembling/ Shaking
• Weight Gain/Loss
• Keep a Positive
Attitude
• Accept that there are
events that you
cannot control
• Be Assertive Not
Aggressive
• Learn /Practice
Relaxation
Techniques
• Eat Healthy
Meals/Snacks
• Manage your time
• Set Limits, Say No
• Make time for
Hobbies
• Get enough
sleep/rest
• Don’t rely on alcohol,
drugs or compulsive
behavior
• Social Support:
Family, friends.
• Professional Help
• VITAMIN B (Affects
Nervous System)
• Calcium (Balances
the effect of Lactic
Acid –Muscles)
• Balanced Diet
provides 40-60
essential nutrients.
• Magnesium (Relax
Muscles.
• Potassium
• Avoid Caffeine
(Causes
sleeplessness,
nervous behavior and
causes faster
utilization of your
Vitamin B)
• Avoid Sugar(Quick
high then Low Mood)
• Avoid processed
foods
• Regular physical
activity will reduce
stress and combat
depression.
• At least 20 minutes
of aerobic activity 3
times per week.
• Group Sports will
provide needed
exercise and a social
release.
• Relaxation
Techniques:
• Yoga, Meditation,
Pilates strengthen
mind, body and spirit.
• Hobbies/Interest
whether it is alone or
in a group.
• Listening to music,
guided Imagery, PMR
(Progressive Muscle
Relaxation)
• Example: Test
Anxiety
• What are your
automatic thoughts?
• Do they have a
pattern?
• Do they exaggerate
or distort the
situation?
• Do you blame
yourself?
• IF YES –NEGATIVE
THOUGHTS
• Feel like you are
going to explode or
heart and thoughts
racing?
• STOP
• BREATHE
• RELEASE
PHYSICAL TENSION
• REFLECT
• Do the thoughts
contribute to my
stress?
• Where did I learn this
thought?
• Is this a logical
thought?
• Is this thought true?
• By acknowledging
the negative thoughts
you can replace them
with more positive
realistic ones.
• Will challenge
automatic negative
thoughts and
eliminate knee-jerk
responses.
• You CHOOSE how
you will respond.
• Physical state of
deep rest.
• Will change the
physical and
emotional response
to stress(Heart rate,
blood pressure,
muscle tension)
• Metabolism
decreases
• Heart beats slower
• Muscles relax
• Breathing becomes
slower
• Blood pressure
decreases
• Levels of Nitric Oxide
increase
• Pick focus word,
sound, phrase, prayer
etc.
• Sit quietly in a
comfortable position
• Close your eyes
• Relax your muscles:
Feet, calves, thighs,
abdomen, shoulders,
neck.
• Breathe slowly and
naturally while saying
your focus word
silently to yourself.
• Assume a passive
attitude. Block out
other thoughts. Return
always to your
repetition.
• Continue 10-20
minutes
• Don’t stand
immediately.
• Sit silently for a minute
or so and let other
thoughts enter slowly.
Open eyes and stand
slowly.
• Practice technique
once or twice daily.
• Put your hand just
below navel.
• Take a deep breath,
bringing the air in
through your nose
and out through your
mouth.
• Feel your stomach
rise about an inch as
you breathe in and
fall as you breath out.
• This is diaphragmatic
breathing.
• May be easier to lie
on your stomach or
your back to be mire
aware of the
breathing pattern.
• Remember to relax
your stomach
muscles.
• Version 1
• Count slowly to
yourself from 10-0
(1# for each breath)
• If get dizzy-slow your
breathing.
• Get to zero-should
feel better, if not
repeat.
• Version 2
• As you inhale, count
slowly to 4.
• As you exhale, count
slowly back down for
1.
• Do several times.
• 60-90% of healthcare professional
visits are stressrelated making stress
management vital to
our health and wellbeing.
• Nutrition, exercise
and relaxation are all
necessary tools to
manage and reduce
stress.
• Stress management
will help you
physically, mentally
and emotionally.
• Stress is completely
controllable by you!
• Take it SERIOUSLY!
Summary
We are all under stress
Stress can effect many aspects of our life
There are things we can do to help control stress
The chemistry in our brain is a delicate balance
and stress can upset the balanced
Uncontrolled stress can lead to depression
Summary
Uncontrolled stress is a serious disease
If you or someone you know experiences
extreme stress or depression do not ignore it
Get help if you need it
Stress Relief Techniques
Information on the Web
www.mindtools.com/stress/RelaxationTechniques/IntroPage.htm
Questions
Howard R. Hughes
College of Engineering