The Good, The Bad and the Ugly Stress Management The Good, The Bad and the Ugly

What is stress? The term “stress” is short for distress, a word evolved from Latin that means “to draw or pull apart” How your body reacts to situations It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.

The events that provoke stress are called stressors.

Stress Response – What is going on in your body? The hypothalamus releases a hormone called adrenaline in your body Adrenaline causes: Increase in heart rate Increased breathing More blood sent to your brain and muscles Pupils dilate Sweat is produced to cool the body Liver releases stored glucose to increase body energy

Stress Response – What is going on in your brain? Another hormone released when you are stressed is cortisol. Cortisol increases blood supply to the heart and the brain If the stress persists (chronic stress) too much cortisol is poisonous to your brain and it damages a part of your brain called the hippocampus which can prevent your brain from making new memories or from accessing existing memories

Stress – the Good Being able to respond to stress is healthy and necessary. The stress response releases noradrenalin in your brain. Noradrenalin is needed to create new memories, it also improves mood and allows you to look at a problem as a challenge which encourages you to think creatively and this stimulates your brain to make new connections which is learning! Stress management is the key – not stress elimination!

Eustress Eustress Hyperstress Hypostress Distress

Stressors- Sources of Stress Problems with peers Family issues or problems with parents School-related problems or pressures Personal thoughts, feelings or behaviours

Post Traumatic Stress Disorder Known as PTSD Very strong stress reaction that can develop in people who have lived through an extremely traumatic event. serious accident natural disaster like an earthquake assault like rape

Symptoms of Stress – the bad Headaches Stomach aches Constipation Diarrhea Weight loss or gain Cold hands or feet Insomnia Excessive sleeping Mood changes Nightmares Panic attacks Irritability Grinding teeth Lateness Procrastination Getting sick

Stress – The Ugly Chronic stress can lead to: Difficulty concentrating Ulcers Heart palpitation Memory disturbances Anxiety Depression Lowered immune system

Gender Differences Males often respond with a “Fight-or-Flight” response Aggressive behaviour or withdrawing/leaving Females more often respond with a “Tend-and-Befriend” response Seeking social contact and support

What should you do about it? Ask for help — you don’t have to face everything on your own. Goal setting and time management Positive attitude Exercise regularly-yoga Meditation Mindfulness

What should you do about it? Focusing on breathing, deep slow breaths Massage Eat three healthy, balanced meals a day Get plenty of sleep Break tasks down into small steps so they are less overwhelming

Tips for Staying on Top of Stress • Think positively and don’t dwell on things that get you down. • Focus on your achievements. • Tackle one task at a time. Don’t attempt too much at once. • Prioritize assignments in order of importance or urgency. • Keep a reasonable schedule and don’t try to do too much.

Tips for Staying on Top of Stress • Plan ahead and set up a reasonable timetable. Add time for breaks and rests in between tasks. • Try not to worry about things you can’t control, or that might not even happen. • Forgive yourself and others. Guilt and grudges increase stress. • Make time for the things you enjoy.

And Remember... • Stress is normal. • Do the best you can and try not to compare yourself to others. Everyone is unique and has something special to share. • Surround yourself with positive people who make you feel good. • Life is always changing and full of ups and downs. What is stressful today may not be important tomorrow.