Jason Farrand

Mrs. Thomas
10/22/2015
Annotated Bibliography

Throughout this annotated bibliography I found a few different things that I was not
expecting. The first being that it was actually relatively difficult when searching the librarys
database to find a source that simply contained general information about stress. Most
contained specific information about stress and anxiety in specific environments like in my first
source. In addition, I found that a lot of the things discussed were relatively simple processes
that were used as far as the general strategies were concerned. Many of the hardcopy texts that I
found were almost too specific for my level of knowledge on the topic at hand. Web articles
proved to be much more valuable to me since I could quickly evaluated what they were about
without large amounts of skimming and searching. The articles on the web usually had other
pages that linked to other sources that had valuable information about topics that were in the
ballpark but not re-skinned copies of the previous article that I just read.

Welle, Paul D., and Helen M. Graf. "Effective Lifestyle Habits and Coping Strategies for Stress
Tolerance among College Students." American Journal of Health Education 42 (2014):
96-105. Web. 22 Oct. 2015.

This article talks about various factors of stress that affect college students. College
freshmen are focused on especially due to the transition that takes place between senior year of
high school and freshman year of college. This article outlines an inventory that was obtained
over different groups of college students that are based on sex, race, age, and year of college the
student is in. There are also a large number of activities that are listed that students engage in to
relieve stress. Specific life habits and extracurricular activities are shown that contrast different
groups such as male and female, white and black, and freshman and sophomore.
Many college students have trouble adjusting to the new lifestyle. Everyone experiences
stress as a result of demands that are made of someone. Stress triggers a biological response that
is also known as General Adaptation Syndrome (GAS). This elicits certain types of processes
such as being more alert, increased heart rate, and releasing adrenaline. Some people can handle
different levels of stress than others. This difference in people's ability to handle stress is also
referred to as stress tolerance. The test in this article was conducted by surveying a large number
of college students by asking specific questions that would help experts gauge how stress
students were.
The authors use a wide variety of sources to support the information that was gathered in
the article. All the information is presented in a professional manner as well showing that they
have had experience in writing scholarly articles. This article was also published under a
legitimate and professional journal. Finally, this was posted in the UNCC library's database as a
peer reviewed article. This means that it was critiqued by other professionals and experts in the
field that this article is concerned with.

This was an interesting source because it was discussing stress in a specific circumstance
where stress is prevalent. There is a diverse sample group that was observed during the
experiment. I using data from specific situations like stress in a college environment lend a more
diverse perspective on how different people handle stress. This is also a more practical
demonstration of coping techniques and studies rather than general information. In addition,
there are both positive and negative sides of this subject. The wide range of coping strategies that
were analyzed lends a broad perspective over what aids individuals handle stress that they
experience in their everyday life.
Quotes:

"Results from research studies have revealed that the factor most strongly associated with
high stress tolerance is a strong social network, which many young college students lose
upon their initial transition to college."

"How Do You Cope?" Coping Styles, Coping Mechanisms: Ways To Deal With Stress Dual
Diagnosis Program. N.p., n.d. Web. 22 Oct. 2015.

This source gives an overview of the idea of coping. It talks about different factors that
would cause stress in an individuals life; some of these events being negative changes such as
the death of a loved one or job loss while others are more positive such as getting married,
having a baby, or getting a new job. There is specific detail that goes into the effects that coping
can have on ones health during stressful times. For example, using a specific method called

emotion-focused coping involves an individual gathering tools that will help them to nurture
their emotional health in response to stress. In addition to these broad methods, there is also
information that elaborates more on coping strategies that are used within these methods.
Coping strategies are more focused on specific ways that people handle stress that has
become a part of their life. There are a fairly large number of strategies that are listed. A few
examples are venting, denial, relaxation, seeking support, and humor. Venting is a process that
involves an outward expression of emotions usually with a friend or family member. Humor
involves diffusing a situation by pointing out possible aspects of a problem that could be found
humorous or amusing. This strategy tends to make a negative situation one that can be looked
upon more fondly and helps to better handle and work around small failures.
This source comes from UCLA which is a legitimate academic institution that has a
department that focuses on this type of behavior specifically. Additionally the facility that this
originated from has a clinic that provides aid for coping with stress in a positive way rather than
turning to negative alternatives.
Quotes:

Life stressors are often described as negative events (the death of a loved one, loss of a
job, divorce, etc.); however, positive changes in life (marriage, birth, moving, a new job,
etc.) can also constitute life stressors, thus requiring the use of coping skills to adapt.

There are many coping styles that people use, and some may prove more effective than
others, depending on the nature of the stressful situation and the person who is employing
them.

"Stress Management." : How to Reduce, Prevent, and Cope with Stress. N.p., n.d. Web. 27 Oct.
2015.

This article is serves as a somewhat brief explanation of how to properly manage stress. It
is a guide that aims to help those that are struggling with stress management, and it accomplishes
this by listing various methods that you can use to properly deal with stress so that one can feel
in control of their life. Once it talks about what one should know about stress management, the
article then goes in depth talking about how people are most likely dealing with stress rather than
how they should be. The article then moves to discuss healthy ways to work around anxiety that
people encounter.
First it talks about getting moving. Physical activity is a great way to elevate a person's
mood, and it is a great way to stay healthy as well. There are possible examples and tips for
working it into even the tightest schedule. The second method involves engaging in social
activity. Just like the first method, this section goes into detail about how the technique aids in
coping, and examples are given for an assortment of healthy social interactions are listed. A third
way involves simply avoiding the stressor. There are a few straightforward but important steps
that are listed that help reduce stress and anxiety. There are five other methods that are listed and
follow similar formats.
Quote:

There is nothing more calming to your nervous system than communicating with another
human being who makes you feel safe and understood.

If something or someone is bothering you, be more assertive and communicate your

concerns in an open and respectful way.

"Generalized Anxiety Disorder (GAD): When Worry Gets Out of Control." NIMH RSS. National
Institute of Mental Health, n.d. Web. 05 Nov. 2015.

The National Institute of Mental Health created an article that gives basic information
about generalized anxiety disorder or GAD. It starts with discussing the difference between GAD
and simple day to day stress that most everyone experiences on a regular basis. This disorder
usually takes time to develop, and it can even take doctors a period of time to accurately
diagnose this condition. It has been known to be a genetic disorder and run in families; however,
it is still not always clear as to why some people have it and some do not. This ailment is still
being researched so that better forms of treatment can be created.
Different symptoms of GAD are listed following the basic overview. Some of these
include trouble controlling constant worries, trouble relaxing, hard time concentrating, and
feeling tired all the time. There are different methods of treatment following the symptoms.
There are two main approaches that are listed: psychotherapy and medication. Sometimes a
combination of the two is used. The specific type of psychotherapy that is used is referred to as
cognitive behavioral therapy, and it involves teaching a person different ways of thinking,

behaving, and reacting to situations that help them feel less anxious. Medication that is
prescribed is usually an anti-anxiety or antidepressant.
This article has a very solid backing organization behind its creation and publication. The
National Institute of Mental Health, a component of the U.S. Department of Health and Human
Services, has other sources with information regarding the topic of GAD listed at the bottom of
their article showing where one can obtain more information on the topic. In addition, this
organization has an enormous staff comprised of very well qualified individuals that have higher
level degrees in specific areas of study. All the members of their staff have their information
listed on the contact page. This institution also has a huge research team dedicated to finding
more information about various mental conditions.
This is a particularly useful article because rather than discussing certain coping
mechanisms that people use to deal with stress, it goes in depth about what happens when stress
and anxiety is not properly handled. It allows you to see why handling stress in a healthy manner
is so important rather than simply bottling it up and not facing it. I was not originally planning on
researching conditions and disorders regarding stress and anxiety, but this source provided
information that I found to be quite useful. I believe that disorders such as GAD could be an
entire page on my proposal due to their very tight relationship with coping strategies and
mechanisms.
Quotes:

All of us worry about things like health, money, or family problems. But people with
GAD are extremely worried about these or other things, even when there is little or no
reason to worry about them.

Research suggests that the extreme worries of GAD may be a way for a person to avoid
or ignore some deeper concern. If the person deals with this concern, then the worries of
GAD would also disappear.

"Physical Activity and Mental Health." Physical Activity and Mental Health. Royal College of
Psychiatrists, n.d. Web. 10 Nov. 2015.

This source contains information that discusses specific ways to keep you not only
mentally healthy but also physically healthy. Physical activity and mental health share a tight
bond in all people. As you become more and more stressed, you may begin to see a decrease in
how active you are which can then lead to the onset of more anxiety. This leads to a vicious
downward cycle that unless broken can be incredibly detrimental to your overall health and
wellbeing. Your body needs regular exercise to stay fit both mentally and physically. This has
been very difficult to attain due to the significant rise in technology that reduces the amount of
activity that is required during day to day activities. Many people tend to choose the easier route
in life which in turn reduces how active they are. Changes can be as simple as taking a parking
spot in the back of the lot or taking the stairs rather than the elevator.
Exercise has been shown to improve an individuals overall quality of living due to some
assorted factors. It has been shown that exercise has an effect on certain chemicals, like
dopamine and serotonin, and these chemicals are harnessed by the brain to affect your mood and
thinking. In addition, other chemicals called brain derived neurotrophic factors are stimulated.

These help brain cells to grow and develop. Doing moderate exercise on a regular basis
drastically improves how people handle stress that they experience during their day to day
routine. The best part of all this is there is virtually no downside. By staying active, you are
improving both your body and your mind.
This leaflet created by Dr. Adrian Taylor, professor in the School of Sport and Health
Sciences at the University of Exeter, contains large amounts of information on how stress and
anxiety can be handled with the simple addition of a moderate amount of exercise. Taylor has
conducted a large amount of research regarding a very diverse range of topics in psychology
ranging from addiction to appetite to mental health and physical activity. He has been a part of
numerous projects funded by such organizations as Leverhulme Trust, Health Technology
Assessment, and Canadian Tobacco Control. This website also reviews its articles regularly to
keep its information up to date, and all the sources are cited below the article to further support
the credibility.
This source delves into a specific coping strategy which helps to see how it works and
how it can be applied. There is a specific area of this article that talks about some of the science
behind the actual processes at work when you exercise. That helps to build a strong backing by
providing the reader with actual mechanisms that explain how the act of exercising and staying
active promotes good mental wellness. There are also various problems that exercise has been
shown to reduce, and these connections are good for relating this article to other sources that I
have found in my research.
Quotes

So if you feel low or anxious, you may do less and become less active which can
make you feel worse. You can get caught in a harmful cycle

"We often talk about the mind and body as though they are completely separate but
they aren't. The mind cant function unless your body is working properly but it also
works the other way. The state of your mind affects your body.

"Acute Stress Disorder Symptoms." Psych Central. N.p., n.d. Web. 10 Nov. 2015.

This was once again a source that was discussed a particular disorder related to stress and
symptoms that come with it. The particular focus was Acute Stress Disorder, a condition that
relates to extreme stress surrounding a particular part of someone's life. Some of the symptoms
that come with Acute Stress Disorder are characterized by the development of severe anxiety,
dissociative, and other symptoms surrounding events that are incredibly stressful. Often
individuals may experience difficulty concentrating, have surreal perceptions of the world
around them, or have difficulty recalling events surrounding traumatic events. Types of events
that may be considered traumatic include ones in which the individual is confronted with an
event that involves death or threatened death, a threat to physical integrity of that person as well
as others, and events that involve feelings of intense fear or horror. This can also be characterized
by significantly avoiding certain stimuli that bring about certain recollections of trauma.
This article was written by the staff at Psych Central. This team of writers and editors is
responsible for the creation and publishing of hundreds of articles relating to psychological

topics ranging from disorders to medication to possible contacts. This article in particular was
review in the past year by John M. Grohol, Psy. D. Dr. Grohol, founder and CEO of Psych
Central, has been publishing articles on mental health since 1992 and has been recognized by
TIME.com as one of the 50 Best Websites of 2008.
Like my other source regarding General Anxiety Disorder, this is a great source that
shows what happens when stress and anxiety is not properly managed; however, I feel that this
condition differs because it is more specific in nature and has more drastic symptoms. This is
another perspective that is showing the importance of coping mechanisms for a person under
large amounts of stress.
Quotes:

Acute Stress Disorder is characterized by the development of severe anxiety, dissociative,

and other symptoms that occurs within one month after exposure to an extreme traumatic
stressor (e.g., witnessing a death or serious accident).

"Exercising to Relax - Harvard Health." Harvard Health. Harvard Medical School, 1 Feb. 2011.
Web. 10 Nov. 2015.

This article focuses on using exercise as a form of relaxation. Rather than give an
overview of effects of general exercise, different types of exercise are discussed and elaborated
upon. Major types of exercise included in the article are aerobic and endurance, autoregulation,

breathing, mental, and progressive muscular relaxation. The first category, aerobic and endurance
exercise, has been shown to bring about changes to a person's body, metabolism, heart, and
attitude. This has been used in the past to successfully treat anxiety disorders and clinical
depression. Exercise reduces levels of stress hormones that are present in the body such as
adrenaline and cortisol, and in addition, it stimulates the production of endorphins, chemicals
that act as a natural painkiller and mood elevator.
Another type of exercise that is used is breathing exercise. Controlled breathing in
tandem with gentle muscle stretching like yoga is an excellent to handle stress. Slow, deep,
regular breathing is a common sign of relaxation in the body, where shallow, erratic breathing is
a common sign of stress. Learning to control your respirations so that they match a more calm
state can help you unwind.
The Harvard Health Publications website is run by Dr. Gregory Curfman, and knowledge
is pooled from Harvard Medical School's 11,000+ physicians, researchers, and other faculty.
Harvard Medical School, a well known and prestigious institute, was founded in 1782 and
encompasses 17 affiliated hospitals. Harvard Health Publications produces four newsletters
concerning health information, and these newsletters have hundreds of thousands of subscribers.
This article appeals to one of the main coping mechanisms that I wanted to research.
Exercise is a something that I feel is very important when it comes to various strategies of
coping. It is also an incredibly healthy way of handling your stress as opposed to medications
and drugs. It is not only beneficial to the body but also to the mind. I think this also an incredibly
important form of coping because nearly everyone can exercise. This also relates back to many
stress and anxiety related disorders because this is a very common form of treatment.

Quotes:

"As your waistline shrinks and your strength and stamina increase, your self-image will
improve. Youll earn a sense of mastery and control, of pride and self-confidence. Your
renewed vigor and energy will help you succeed in many tasks, and the discipline of
regular exercise will help you achieve other important lifestyle goals."

"The physical symptoms of stress are themselves distressing. In fact, the bodys response
to stress can feel so bad that it produces additional mental stress. During the stress
response, then, mind and body can amplify each others distress signals, creating a
vicious cycle of tension and anxiety."