Stress

•What is the stress response?•What are my most common stressors?•What is the best stress management strategy that would help me manage

with my stress?

What is Stress?

Stress is the nonspecific response of the body to any demand placed

upon it

It’s nonspecific due to the unlimited responses mental, physical & emotional

Types of StressorsDISTRESS

(Harmful)• Causes anxiety or

concern • Can be short- or long-

term • Is perceived as outside

of our coping abilities • Feels unpleasant • Decreases performance • Can lead to mental and

physical problems

EUSTRESS(Positive)

• Motivates, focuses energy

• Is short-term • Is perceived as within

our coping abilities • Feels exciting • Improves performance

The Stress Responseor GAS (General Adaptation Syndrome)

1. Alarm – Initial response: the body’s sudden action and quick movement

• Sometimes referred to as the Fight or Flight response

2. Resistance – Second stage: the body’s attempt to regain a state of homeostasis• Blood pressure, breathing rate and pulse rate return to a normal

state

3. Exhaustion – Third stage: the wear and tear on the body, lowered resistance to disease, and death

Factors Influencing the Effects of Stress and Stress Susceptibility

• Childhood experience (abuse can increase stress susceptibility) • Personality (certain personalities are more stress-prone than

others) • Genetics (particularly inherited 'relaxation response', connected

with serotonin levels, the brain's 'well-being chemical') • Immunity abnormality (as might cause certain diseases such as

arthritis and eczema, which weaken stress resilience) • Lifestyle (principally poor diet and lack of exercise)• Duration and intensity of stressors (obviously...)

Causes of Stress

• Biological- Illness, disability, pain, hormonal imbalances

• Cognitive- Pessimism, unrealistic expectations, negative self-talk, the way you perceive a situation or expect from it

• Behavioral- Negative reactions in the mind/body caused by using harmful substances, too much physical activity, job

• Environmental- Poverty, poor living conditions, abuse, bullying or harrassment

• Life Situations- Death, break-up, divorce/separation of parent, job loss,

Effects of Stress on Your……BODY

Headache Back pain Chest pain

Heart disease Heart palpitations

High blood pressure Decreased immunity

Stomach upset Increase risk for

certain diseases that may cause death

THOUGHTS/FEELINGSSleep problems

Anxiety Restlessness

Worrying Irritability Depression

Sadness Anger

Feeling insecure Lack of focus

Burnout

Forgetfulness

BEHAVIOR

Overeating Under eating

Angry outbursts Drug or alcohol abuse

Increased smoking Social withdrawal

Crying spells Relationship conflict

Self Injury

Proven Stress Reducers

• Time Management• Write it down! • Don’t Procrastinate• Plan • Eliminate caffeine • Exercise• Laugh• Pursue your passion

• Get in touch with nature• Get it out! Talk to someone• Sleep/Rest• Improve your diet• Reduce toxins• Sit in stillness• Massage