STRESS TERMS STRESS : A GENERAL CONCEPT DESCRIBING A “LOAD” ON THE SYSTEM. STRESSOR : A SPECIFIC PROBLEM OR ISSUE THAT CAN BE INTERNAL OR EXTERNAL. STRAIN : THE PROLONGED IMPACT OF A STRESSOR ON THE SYSTEM.

Two Types of Stress Eustress Positive and challenging experiences of success followed by higher expectations Example: wedding or job promotion Distress Disappointment, failure, embarrassment or other negative experiences. Example: Losing job, failing test, fighting with your parents

KINDS OF STRESSORS Biological Biochemical imbalances, mental or physical illnesses, disabilities or injuries Environmental Poverty, pollution, crowding, noise, natural disasters Personal behavior Caused by using tobacco, alcohol, or other drugs Life situation Having a relative or pet die, parent divorce, trouble in relationships

SIGNS OF STRESS SIGNS OF STRESS Emotional Feeling Ex. Irritability & crying Behavioral Action Ex. Nail biting & tapping Physical Body Ex. Headache, sweating

The 3 Stages of Stress 1.Alarm Stage – Your body will release adrenaline into your blood. Your heart beats faster, your breathing speeds up, your muscles tense and your attention narrows as you focus on the stressor. 2.Resistance Stage – Your body adapts to the continued presence of the stressor. You may think you are no longer stressed because the symptoms from the alarm stage disappear. The work your body does during the resistance stage uses up a lot of energy and your may become tired, irritable and less able to handle additional stress. 3.Exhaustion Stage – Your body can no longer keep up with the demands placed on it. Your emotional and physical resources are depleted. Exhaustion doesn’t occur with each stress response, if it did your body would wear out. Exhaustion occurs only if a stressor continues for a long time. – usually weeks, months or even years.

Two Ways to Handle Stress Stress Reduction : Eliminating the source of stress by making changes or taking action. Example: Getting a tutor if you are failing math class. Stress Management : Coping, recovery, reinterpretation, using a technique. Example: Yoga is a stress management technique.

PHYSICAL STRESS REDUCERS Get enough sleep and rest (avoid sleeping pills) Monitor breathing – shallow breathing results in muscle tension Exercise regularly – relaxed muscles make relaxed nerves Listen to your body. Headaches, upset stomach, excessive worrying, and an inability to concentrate, are signs that you need some help. Eat balanced meals Take breaks often. Stand up and walk around, do light exercises, etc. Make your environment fit your needs Dress comfortably Look your best Take a hot bath or shower to relax nerves Pace yourself – don’t try to do everything at once Have regular physical check-ups Physically remove yourself from stressful situations Scheduling breaks and enjoyable activities, such as music, art, sports, socializing

ORGANIZATION REDUCES STRESS 1.Plan your life and set goals 2.Write things down 3.Don’t procrastinate – that just makes the situation worse 4.Be prepared to wait. Carry a book or something to do while waiting. 5.Prioritize activities & assignments 6.Use a planner 7.Clean

Visualization A creative process to turn ideas into images to achieve the desired result Can help build confidence, assist in quitting a habit, or preparation skills. Used in all aspects of life.

Benefits of fun and laughter Stimulates the Immune System Stimulates Mental Functioning Enhances Creativity Enhances Production Increases Motivation Increases Positive Attitude Lowers Stress Reduces Anger and Hostility