Stress and Positive Mental Health

Stress

Stress is: The effect of an event on your mind and body Can be both helpful or harmful Can be either positive “eustress” or negative “distress” Anything that threatens, scares, worries, thrills and

excites us An inevitable aspect of life. We are under stress every

day. Without it, we wouldn’t move, think, get out of bed, or care.

Stress = Any Demand to Change

What It Stress?

Stressors

Stressors are situations and experiences that cause stress

Stressor Positive NegativePhysical Exercise Lack of sleep

Social Compliments Rejection

Intellectual Challenging Problems Inability to Comprehend

Emotional Falling in love Lack of love

SpiritualActing in accordance with your moral code

Moral conflicts, lack of purpose in life

EnvironmentalHaving possession of a lot of money

Lack of money, shelter, food

Impact of Stress

Stress impacts us on many levels- physically, mentally, spiritually

People respond to stress in different ways- Impacts may spill over into family or work

Immune system functioning Depression, Ulcers, Headaches,

Hypertension, Anger/Irritability, Weight Gain/Loss, Fatigue

Stress can reduce the body’s ability to fight infection and disease, including cancer.

Stages Of Stress

The initial reaction when stressed (ALARM RESPONSE) is the same every time, whether the source of the stress (STRESSOR) is real or imagined, positive or negative.

Stage 1- The Initial Alarm Response

“Fight or Flight”

The mind becomes aware of the stimulus through the senses or thoughts.

Within seconds, sometimes even before the stressor is identified, the brain’s arousal system activates the sympathetic nervous system.

Adrenalin and other stress hormones are released.

Nervous stimulation and hormones act upon every part of the body to prepare it for physical action.

Mental alertness increases and sense organs become more sensitive, e.g. the pupils dilate to take in more details over a wider range of vision

Stage 1- Physiological Effects

Pulse, respiration, and blood pressure increase to improve transport of glucose, oxygen and carbon dioxide to and from the muscles and brain.

Sweating increases as body heat is moved from the core of the body to the skin

Muscles tense up in preparation for exertion

The liver releases more blood clotting factors in case of injury

Blood sugar, fats and glycogen are mobilized for extra energy

Stomach and kidney action stops as all blood is re-routed to organs of priority

Hair may stand on end. In animals this protective response makes them appear larger and more threatening to its attacker.

Stage 2- Intensification or Recovery

The “fight or flight” response takes a lot out of you. Luckily it doesn't’t last forever.

You may realize almost immediately that the threat was not real, or you may use the energy that your body has gathered for action to actually run, hit or lift (e.g., lifting of a car off a person trapped underneath).

Then the body reverts to a normal or even more relaxed state, and recovery takes place.

Stage 3- Adaptation

If the source of stress doesn’t go away or is only slightly lessened, the body changes are retained. The level of stress begins to be viewed as “normal”.

Physical Symptoms – heartburn, tense muscles, nervous sweat, headaches, stomach aches, diarrhea, skin problems, heart palpitations, frequent illness, menstrual difficulties

Emotions – anxiety, irritability, crying, preoccupied, sleep disturbance

Behavioural Signs – overeating, lack of appetite, increased use of caffeine or smoking, difficulty falling asleep, increase in anxiety-reducing habits (e.g. biting nails)

Stage 4- Exhaustion

If stress continues unrelieved for a long period of time, serious health problems result.

Physical Symptoms – high blood pressure, heart attack, ulcers, digestive problems (colitis), strokes, exhaustion, migraines, decrease in sex hormones

Emotions – depression, suicidal tendencies, rage, hysteria

Behavioural Signs – frequent serious accidents, loss of sexual desire, disordered eating

Balancing Act

Practical Guide to Behavior Change

Practice Evaluation

TargetBehavior

Plan a HealthyAlternative

Didn’t WorkRevisethe Plan

WorkedGreat!

RewardYourself

Coping Mechanisms

We are complex animals living complex lives in which we are not always able to cope with the difficulties that we face. As a result, we are subject to feelings of tension and stress. To handle this discomfort we use various coping methods.

Be aware of your own coping mechanisms and move to more functional means of managing stress.

Maladaptive Coping Mechanisms

Projection When one places the blame elsewhere

Identification When one imitates the behaviour and mannerisms of someone

else Example: A girl dresses like her friends, not because she likes

the clothing but as a conscious desire to be like them.

Compensation When one exaggerates a desirable trait to reduce the feelings

of inferiority caused by an undesirable trait. Example: people who feel inferior because they are short may

train hard to be very strong.

Maladaptive Coping Mechanisms

Rationalization When one explains one’s undesirable or foolish behaviour or failures by

giving a reasonably but untrue explanation for it. Examples: “sour grapes” – a person unable to obtain what he/she wants maintains

that he/she did not want it anyway “sweet lemons” – instead of trying to convince ourselves and others

that we did not actually want the thing we were after, we talk ourselves into believing that our present situation really is best for us.

Fantasy and Daydreaming Escaping reality into a world of possibility

Avoidance Mentally or physically avoiding something that causes distress

Maladaptive Coping Mechanisms

Repression Subconsciously hiding uncomfortable thoughts and experiences

Displacement When one redirects emotion toward a subordinate person or thing. Example: The boss gets angry and shouts at me. I go home and shout at my

wife. She then shouts at our son. With nobody left to displace anger onto, he goes and kicks the dog

Denial When one refuses to admit or acknowledge the reality of the situation

Suppression Consciously holding back unwanted urges

Regression Returning to a child state to avoid problems

Coping Strategies

Change lifestyle habits Care for yourself Well-balanced diet & decrease intake of junk food Regular exercise Adequate sleep Balance school/work with leisure time Build support system of people with whom you can talk

freely Seek out activities and situations, which affirm your

strengths Seek new activities, pursue new hobbies, plan something fun

and exciting, spend time with someone who is calm and reassuring

Coping Strategies

Change your thinking Think positive thoughts (your strengths) Organize your time- sort out tasks from most to least

important; do small parts of a tough job, reward yourself, then continue to work

Value yourself- don’t blame yourself but figure out what you can learn from your mistakes

Plan and think ahead- make plans to deal with situations and alternative plans in doesn’t happen

Express your feelings- laugh when you feel good, cry when you are feeling sad and reach out to comfort others

Keep a sense of humour Be realistic in your expectations See problems as opportunities

Coping Strategies

Change stressful situations Communicate your

needs and concerns with assertion

Learn time and money management skills

Possibly leave a situation (job, relationship) if it cannot be improved

Learn how to replace the alarm response with the relaxation response. Take a deep breath

when you get bad news

Count to ten before responding

Write down your thoughts or talk to someone

Give yourself time to react – “sleep on it”

Relaxation Techniques

Goal of stress management techniques is to get the Relaxation Response.

The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress... and the opposite of the fight or flight response. Heart rate, respiration and

blood pressure drop, muscular tension disappears, sweating stops, etc…

Relaxation Techniques

There are various physical and mental techniques available to promote the relaxation response and achieve a state of inner calm.

In this state, one can focus on the problem causing the stress and increase one’s capacity to deal with it

Mind-Body Connection – the interconnectedness of the psychological and physical parts of the human organism. It is the basis for the effectiveness of relaxation techniques.

Relaxation Techniques

Examples: Biofeedback Breathing Techniques Exercise Guided Imagery /

Visualization Hypnotism Laughter Therapy Massage Meditation Progressive Muscular

Relaxation Stretching Tai Chi Yoga