Chapter 3 Managing Stress

What is Stress? Stress is the response of your body and mind to being challenged or threatened You experience stress when situations, events, or people make demands on your and body mind. There are two types of stress: eustress distress

Eustress Eustress is positive stress. Stress is positive when it helps you: escape from a dangerous situation. promotes your personal growth. helps you accomplish your goals.

Distress Distress is negative stress. Stress is negative when it makes you: perform poorly (school/sports/work). depressed. tired or sick. pessimistic.

The Many Causes of Stress An event or situation that causes stress is called a stressor. The four general types of stressors are: major life changes catastrophes every day problems environmental problems

Major Life Changes A major life change is stressful because it takes energy to adjust to a new situation. Some examples of major life changes are: graduating from high school experiencing the death of a loved one not making the team having a newborn sister or brother going through parents’ divorce

Catastrophes A catastrophe is an event that threatens lives and may destroy property. Some examples of catastrophes are: natural disasters violent crimes terrorism war You don’t need to experience a catastrophe first hand to feel stress. Reading about it or seeing images on television can also cause stress.

Everyday Problems Some of the most common stressors are minor, but frequent, everyday events. These common stressors are sometimes called hassles. Hassles include: misplacing your keys having too many homework assignments the same day and are also common sources of stress. Conflicts pressures

Environmental Problems Conditions in your immediate surroundings affect your level of stress each day. Examples of environmental stressors are: riding in an overcrowded bus hunting in a messy locker for a book noise living in unsafe and overcrowded conditions

Stages of Stress All stressors trigger the same response. However, the intensity of the response will vary. The body’s response to stress occurs in three stages: Alarm Stage Resistance Stage Exhaustion Stage

Alarm Stage During the alarm stage, your body releases a substance into your blood called adrenaline. Adrenaline causes your heart to beat faster. your breathing to speed up. your muscles to tense. your attention narrows as you focus on the stressor.

Alarm Stage The changes listed prepare you to either the stressor or “fight” “take flight.” This initial reaction of the body to stress is called the fight-or-flight response.

Resistance Stage If you’re unable to successfully respond to a stressor during the alarm stage, your body moves into the resistance stage. During this stage, your body begins to adapt to the stressor and the symptoms from the alarm stage begin to disappear. Your body uses up a lot of energy during this stage, and as a result, you may become: tired irritable less able to handle any added stress

Exhaustion Stage During this stage, your body can no longer keep up with the demands being placed. Your physical and emotional resources are depleted. The exhaustion stage does not occur with each stress response. It only occurs if a stress occurs for a long time (weeks/months/years).

Recognizing Signs of Stress The warning signs of stress include: physical changes behavioral changes emotional changes changes in thinking If you are able to recognize the warning signs of stress, you can then identify the stressor and prevent some of the more serious effects of stress.

Physical Changes Some physical changes due to stress include: muscle tension headache upset stomach pounding heart skin rash shortening of breath increased sweating

Behavioral Changes Some behavioral changes due to stress include: overeating or hardly eating at all sleep problems hurrying; talking fast withdrawing from relationships reckless behavior

Emotional Changes Some emotional changes due to stress include: irritable angry impatient nervous increased crying

Changes in Thinking Some changes in thinking due to stress include: unable to concentrate negative thinking excessive worrying self-criticism critical of others

Stress and Illness Severe and prolonged stress can affect your health. trigger certain illnesses reduce the body’s ability to fight an illness make some diseases harder to control

Stress and Illness Some illnesses that can occur from stress are: stomach aches asthma headaches immune system deficiency heart disease

Stress and Personality Your personality influences the way you deal with stress. A person who has the tendency to focus on the positive aspects of a situation is called an optimist. A person who has the tendency to focus on the negative aspects of a situation and expect the worst is called a pessimist.

Dealing with Stress The ability to recover, or “bounce back,” from extreme or prolonged stress is called resilience. The key factor in resilience is having the support of family and friends. These relationships offer encouragement, reassurance, and love.

Resilience People with resilience know their strengths and have confidence in their abilities. make realistic plans and take the steps to carry out those plans. have good communication and problem-solving skills. are able to recognize and control their feelings. recognize that change is a normal part of life.

Coping with Stress There are two techniques that can help you keep stress under control. time management mental rehearsal

Reducing Tension Strategies that can help you relieve tension are: physical activity relaxation

Change Your Thinking Two ways to change your thinking are: avoid negative thinking humor

Building Resilience You need to build resilience by: taking care of yourself building a support system taking action helping somebody confiding in yourself going easy on yourself putting things in perspective find a hassle-free zone stick to your routines