Stress

[Ready for Fall 2026]

Modified: 2026-07-28 3:08 PM CDST

• Definition of stress:
  • complex physiological reactions that take place when trying to adapt to demands of external events
• Definition of stressor:
  • events that threaten or challenge an individual (or, they produce stress)
• Definition of resilience:
  • ability to recover from or adjust easily to misfortune or change
• Signs of Stress
  • irritability
  • pounding heart
  • dry mouth
  • impulsiveness
  • urges to run, cry, and hide
  • inability to concentrate
  • tics
  • migraines
  • feelings of unreality
  • loss of "spark"
  • easily startled
  • teeth grinding (at night)
  • trouble sleeping
  • frequent urination
  • diarrhea
  • stomach upset
  • missed menstruation
  • neck or back pain
  • changes in food intake
  • change is smoking amount
  • change in alcohol use
  • nightmares
  • accident proneness
  • hives
• Caffeine and Stress
  • New York Times on caffeine
  • Consumer Affairs on caffeine and those younger than 55
  • Coffee is healthy
    • "A major long-term study linked coffee consumption with lower risks of cirrhosis, liver cancer, and death from liver disease.
    • Coffee drinkers also showed healthier liver scans and blood protein patterns, with less fat, inflammation, and scarring.
    • Benefits appeared even at one or two cups daily and were strongest around three to four cups."

  Sources of caffeine (and I'm betting most of you are NOT coffee drinkers. True?)

  • Coffee and Tea Caffeine	Ounces	Caffeine (mgs)
    Decaffeinated coffee or tea	8	2
    Black tea, brewed	8	47
    Green tea, brewed	8	30 to 50
    Plain coffee, brewed	8	95
    Starbucks Coffee Grande	16	330

    Soft drinks and energy drinks		Caffeine (mgs)
    Coca-Cola Classic	12	35
    Diet Coke	12	47
    Mountain Dew	12	54
    Red Bull	8.3	76
    Monster Energy	16	160
    SoBe No Fear	16	174

    Foods and other products		Caffeine (mgs)
    Hershey’s chocolate milk	8	10
    Hershey’s milk chocolate	1.5	10
    Dannon coffee yogurt	6	30
    NoDoz Maximum Strength	1 tab.	200

    
    
• Exercise and Stress
  • Aerobic exercise
  • Produces endorphins (e.g., "runner's high")
• Sleep and Stress
  • Get about 8 hours/night
  • Use sleep hygiene
    • Have a sleep routine
      • e.g., like a child: dinner, bath, story, bed
    • Don't take long daytime naps
    • Read or listen to relaxation tape before sleep
    • Don't exercise at night
    • Sleep in same place
    • Have a regular schedule
• Relaxation Techniques
  • There are many ways to learn relaxation
  • Relaxation techniques
• Other Ways to Relieve Stress
  • Learn how to reward yourself
  • Keep your goals in mind
  • Laugh
  • Pray or Meditate
  • Get a hobby
  • Get a pet
  • Get a massage
  • Learn when to stop for a time out
• Getting Help for Stress
  • SAU Counseling Center
• The CUSS
  • Renner, M. J., & Mackin, R. S. (2000). A life stress instrument for classroom use (pp. 11-12). In M. E. Ware, & D. E. Johnson (eds.), Handbook of demonstrations and activities in the teaching of psychology. Mahwah, NJ: Lawrence Erlbaum.
    • Take the College Undergraduate Stress Scale (CUSS)
• The Social Readjustment Rating Scale (Holmes & Rahe)
  • Compare to the CUSS
• Personality and Stress
  • Type A Personality
    • Time pressure
    • Aggression
    • Competitive
    • Impatient
    • High Strung
  • Type B Personality
    • Lack of urgency
    • Easygoing
    • Patient
    • Relaxed
    • Calm
  • Health and Personality
    • Type A more prone to heart disease (males especially) and to other stress-related diseases

Back to Chapter 3 Lectures