Stress Chapter 3

Stress Vocabulary Stress: The response of your body and mind to being challenged or threatened. It’s your body’s reaction to change. Stressor: “Trigger”, “Change”, anything that causes a stress response Can be physical, mental, emotional, social Eustress: Positive stress Distress: Negative stress

4 General Types of Stressors Major Life Changes: can be related to health, family, employment, friendships, or education Catastrophes: Typically unexpected like natural disasters, crime, terrorism, and war Everyday Problems: frequent everyday problems referred to as hassles – responsibilities, deadlines, homework, misplacing something Environmental Problems: crowds, noise, extreme temperatures, messy conditions

Stages of Stress All Stressors trigger the same stress response and they can be divided into 3 stages. However, the intensity of each stage will vary depending on the intensity of the stressor and your ability and readiness to deal with the stressor.

Alarm Stage (Stage one) Your response to stress is automatic. The body perceives stressors as a threat. Body releases adrenaline and causes changes in the body to prepare it to Fight or Flight Depending how big of a threat the body perceives the threat will depend on how much adrenaline will be released

Resistance Stage (stage two) If you are not able to successfully respond to a stressor in alarm stage, your move into resistance stage. Your body adapts to continued presence of stressor even though you might not recognize the stressor is still there. This stage uses up energy and may cause the body fatigue, irritability, and less able to handle stress.

Exhaustion Stage (stage three) This stage occurs when the body can no longer keep up with demands placed on it. Your physical and emotional resources are depleted. Takes a long time for this to happen. Type of stress that causes this is chronic stress. Can result in physical and mental illness.

Chronic Distress Distress that lasts a long time Distress events may include death, loss, divorce, trauma, serious illness May lead to depression and suicidal thoughts and attempts Lowered resistance to illness May cause physical health effects including: heart, skin, digestive, immune system problems.

Can cause changes in behavior, emotions, thinking, and physical state Signs of Stress Can cause changes in behavior, emotions, thinking, and physical state Include: Difficulty sleeping and concentrating Headaches and body aches Irritability, overwhelmed, tense Depressed, bored, cry for no reason Loss or increased appetite Negative thinking and criticism

Defense Mechanisms (chapter 2, page 49) Short term ways to cope with stress and difficult emotions. An automatic response to distress meant for short term use. Sometimes they “buy you time” May become a problem if you use them long term

The 6 Defense Mechanisms Denial: Refusing to accept reality or pretending it doesn’t exist. Rationalization: Making excuses to avoid admitting mistakes or to avoid feeling bad, guilty, or shame. Compensation: Making up for weakness in one area by excelling in another

2 other defense mechanisms include displacement and repression. Projection: Putting your own faults onto another person. Reaction Formation: Behaving opposite to the way you feel. Regression: Returning to immature behaviors to express emotion. 2 other defense mechanisms include displacement and repression.

What’s your stress style? Answer yes or no When I feel stressed, I can’t concentrate or think clearly. I get a stomachache or headache when I’m stressed. I can tell I’m stressed because I worry about everything. When I’m stressed, my heart beats fast and my hands get sweaty. I get irritated and upset when I’m under stress. I usually get sick when I’m under a lot of stress.

Scoring your stress style Give one mental stress point for a “yes” answer to statements 1, 3, and/or 5. Give one physical stress point for a “yes” answer to the statements 2, 4 and/or 6

How do you stress???? Physical Headache Teeth grinding Stomach/headache Muscle tightness Pounding heart Fatigue Sleeplessness Get sick Emotional and Mental Frustration Depression Irritability Worrying Forgetfulness Poor concentration confusion

The ability to handle stress in a healthy way. Stress Management The ability to handle stress in a healthy way.

How to Manage Your Stress Physical Exercise Yoga Massage Deep breathing Playing music Relaxation Mental and Emotional Reading or movies Journal Talking Puzzles/games Mind engaging workouts