Stress Notes Interpersonal Relationships Mrs. Torp

Terminology Stress – a physical, mental or emotional reaction to pressure or tension  chronic stress – continuing, long-term stress  acute stress – temporarily high stress Stressor – any factor that creates stress  time, people, places, events, life changes

Eustress – Positive stress: lower levels of stress that act as motivators to challenge and promote interests.  makes you focused  helps you concentrate  gives you energy and strength  provides satisfaction   Distress – Negative stress: higher levels of stress that interrupt your ability to function normally.  makes you anxious or nervous  makes you ill  prevents concentration  disrupts performance

Reactions to Stress Nervous System – reacts to restore normal conditions inside the body. Example – reaction to cold:  constricting surface blood vessels to conserve heat  creating muscle contractions (goose bumps or shivering) to create heat Hormonal (Endocrine) System – works with the nervous system to keep organs working together and help the body adapt to change/stress. Two important stress hormones are epinephrine and norepinephrine  increased heart rate and blood pressure  increased blood circulation to muscles Immune System – reacts to stress by lowering the immune activity. It recovers quickly after stress.  reduced white blood cell production  increased susceptibility to illness or disease

Stress Response or “Fight or Flight” Reaction Heart rate speeds up Pupils dilate (to enhance vision) Muscles tense (ready to run/jump/struggle) Stored energy is released (burn fat) for muscles Decreased blood flow to skin (to restrict blood loss in case of injury) Decreased blood flow to digestive system (reduce non-essential functions) Increased blood flow to muscles and brain (to enhance performance) Immune system temporarily shuts down (to free up energy)

Physical Signs of Stress: Racing Heart Cold Hands Backache Headache Sweaty palms Upset Stomach Hives Skin Rash Acne Loss of Appetite Fatigue Difficulty Sleeping Hair Loss Overeating Muscle Tension Diarrhea Ulcers Dry Mouth Weakness Neck Pain Grinding of Teeth Nail Biting Hair Pulling Menstrual Problems Stuttering Trembling Twitches

Mental Signs of Stress: Inability to Concentrate Confusion Irrational Thought Process Forgetfulness Impulsive Behavior Making Frequent Errors Indecision

Emotional Signs of Stress: Boredom Anger Depression Restlessness Grouchiness Carelessness Mood Swings Criticism of Others Fear Excessive Crying

Stress Management Techniques: Self Awareness – Know your limits and know how to recognize when you’re reaching them.   Good Health Habits – People who are fit and healthy are better equipped to handle stress well. A healthy diet, regular exercise and enough sleep are very helpful. Smoking, drug use and alcohol tend to interfere with the body’s natural ability to cope with stress.  The better you feel, the better you deal! Friendship – Friends provide support and the opportunity to share problems and feelings.

Time Management – Helps you meet goals and responsibilities Time Management – Helps you meet goals and responsibilities. Setting priorities allows you to budget time effectively and accomplish things that are most important.   Action – Develop a plan to deal with the problem, then confront the problem and take control to resolve it. Relaxation – Be serious when necessary, and relax when possible. Make time for things you enjoy and are relaxing to you. You will have renewed energy and interest and be able to focus on things that need to be addressed.

Crying – Tears are a healthy release of frustration and. emotion Crying – Tears are a healthy release of frustration and emotion. Stress-related tears contain higher level of protein, minerals and hormones. Some studies show that stress tears can actually help rid the body of a build up of these chemicals and actually bring physical relief.   Realism – Realize that everyone has problems and makes mistakes. Don’t exaggerate the situation or the possible outcomes. Do your best, and then stop worrying. Realize when the situation is one that you need outside help with, then GET THAT HELP! Good Planning – Try to anticipate possible emergencies by managing your resources wisely. Resources may include money, time, attitude, etc.