Fitness for Life Stress Management

Assignments related to this unit If you have the textbook, read chapter 17 (pages 292-303) 08.1.1 Stress Inventory 08.2.1 Relaxation Exercises 08.2.2 Activity log 11 08.3 Cardiovascular Risk Health Profile (Re-test mile & a half; compare with Assign. #1) 08.4.1 Unit 8 quiz 08.4.2 Activity log 12

Stress Stress - A non-specific response of the body, or the body’s reaction to a demanding situation. A. Eustress – Results from something good, and we react positively. B. Distress – Results from something bad, and we react negatively.

What causes stress? Stressors (things that cause stress) may be physical, emotional, or social. Almost everything may be a stressor, depending on the individual: Family Relationships School Peer Groups/Friends Discrimination Injury or Sickness Fatigue Any Major Changes

Image: Wikimedia Commons, Thue, public domain Physical Stressors These are physical conditions of your body and the environment that affect your physical well-being: Thirst Hunger Lack of sleep Sickness Accidents or catastrophes Heat or cold Image: Wikimedia Commons, Thue, public domain

Emotional Stressors These are stressors that affect your physical and emotional well-being: Worry Fear Grief Depression Anger Images: Above, Wikimedia Commons, US DOD, Public domain; right, Raja Patnaik, Creative Commons Attribution-Share Alike 3.0 Unported

Image from Wikimedia Commons, John. R Neill, Public domain Social Stressors Social stressors arise from your relationships with other people: Family Friends Teachers Employers Peers Image from Wikimedia Commons, John. R Neill, Public domain

We have these reactions to both positive and negative types of stress. How do we react? Under stress, our body goes through three stages: alarm, resistance and exhaustion. The first is an “Alarm Stage” which is referred to as Fight or Flight. This is when the body reacts to the stressor. Anything that causes you to worry or get excited, or causes emotional or physical changes, can start the alarm reaction. We have these reactions to both positive and negative types of stress.

During the “alarm phase” “Fight or Flight” is the body’s natural protective technique. Adrenaline, the chemical which gives our body energy to perform physical acts, is released. In an emergency, our adrenaline level rises. Image from Wikimedia Commons, Urville Djasim, Creative Commons Attribution-Share Alike 2.0 Generic

Stage 2, resistance In the next stage, the immune system starts to resist or fight the stressor. You feel exasperated and are impatient with trivial matters. You miss your sleep schedules and find your resistance lower. The normal indications of this level are feeling tired, anxious or annoyed, and being forgetful.

Stage 3, exhaustion In extreme cases, our body is unable to handle the stress, and it succumbs to the stressor. We may become sick, or medical treatments may become necessary. If the stressor is too great, as in the case of disease that the body cannot fight, death can occur.

How does our body react to stress? Acne flare-ups Difficulty sleeping Headaches Neck-aches Blurred vision Increased blood pressure Light-headedness Constipation Diarrhea Upset stomach Vomiting Allergy flare-ups Backaches Perspiring Shortness of breath Hyperventilation Irregular Heartbeat Tightness in throat or chest Extreme fatigue Muscle tension Trembling Muscle spasms

Emotional effects of stress Upset or nervous feelings Anger Anxiety or fear Frequently criticizing others Frustration Forgetfulness Difficulty paying attention Difficulty making decisions Irritability Lack of motivation Boredom Mild Depression Withdrawal Change in appetite

Physical effects Increased stomach acid can create or irritate ulcers. High blood pressure can lead to heart disease and disorders. Lowers the effectiveness of the immune system. Cancer or severe illness can occur.

Image: Wikimedia Commons, vitautas, public domain Managing stress One of the best and most productive ways to handle stress is to exercise! Exercise releases stress-reducing chemicals in the body called endorphins. Image: Wikimedia Commons, vitautas, public domain

Eat three healthy meals each day. Eat a healthy diet Your diet can create a great deal of stress within your body and its systems. Your body cannot function properly without adequate nutrition. Eat three healthy meals each day.

Get enough sleep Lack of sleep can contribute to distress and can make decision making difficult. You should get at least eight hours of sleep each night.

Other ways to manage stress Talk to friends Watch a movie or read a good book Do something you enjoy Spiritual practices Listen to music Spend time with pets Images: Wikimedia Commons: Yoga (theHolisticCare.com, attribution license); cat (mylissa, Share-Alike)

Find what works for you! Explore a variety of stress reducing strategies, and do what works best for you. The better you become at handling stress, and stressful situations, the healthier you will become.

Key vocabulary Adrenaline is the chemical which gives us energy to perform physical acts.   In an emergency our adrenaline level rises. Alarm stage is referred to as “Fight or Flight” and is when the body reacts to the stressor by increasing adrenaline levels. Distress is negative stress that can cause mental and/or physical problems and you react negatively. Emotional stressors can include anger, grief, anxiety, and many other emotions that interfere with your ability to function optimally. Endorphins are stress reducing chemicals that are released during exercise. Eustress is positive stress that motivates you to "rise to any challenge“ and you react positively.

Key vocabulary cont’d. Exhaustion stage is when our body is unable to handle the stress, and it succumbs to the stressor. “Fight or Flight” is the body’s natural protective technique. Physical stressors include things like lack of sleep, overheating or feeling cold, noise, or any natural disaster such as a tornado or forest fire. Resistance stage is when the immune system starts to resist or fight the stressor. Social stressors arise from your relationships with other people. Stress is a nonspecific response of the body to a demanding situation. Stressors are things that cause stress. Almost everything can be a stressor, depending on the individual.