Stress

Stress The body’s and mind’s reaction to everyday demands or threats. Real or imagined

Stress can be minor and go unnoticed Can be useful or harmful, energizing or exhausting Key-learn to handle it in healthful ways

Distress Negative stress Too much pressure or trauma and you don’t know how to deal with it

Can help you achieve your goals Eustress Positive stress Can help you achieve your goals

Kinds of stressors

Stressor Any stimulus that produces a stress response People, objects, places, events, or situations

5 general categories of stressors

Biological stressors Biochemical imbalances Mental or physical illness Disabilities or injuries

Environmental stressors Poverty Pollution Crowding Noise Natural disasters

Cognitive or thinking stressors Perceive a situation What you expect

Personal behavior stressors Tobacco Alcohol Other drugs Not exercising

Life situations Relative or pet die Parents separate or divorce Trouble with relationships

The body’s stress response

Perceive a situation or event to be a threat, your body begins a stress response

Nervous and endocrine systems are active during reaction to stressors Involuntary Occur whether physical or emotional, positive or negative

Alarm stage 1st stage in the stress response, when the body and mind go on high alert

Adrenaline “emergency hormone” Secreted by the adrenal glands to prepare the body to respond to a stressor Sweat and tears – only way to get rid of

Fight or flight Heart speeds up Breath faster Throat muscles contract Sweat Arms and legs tighten Mind on high alert

Resistance 2nd stage in the stress response, body tries to repair the damage and return to normal

Fatigue 3rd stage, resulting in a tired feeling that lowers one’s level activity

Three kinds of fatigue

Physical fatigue End of long day After exercise

Pathological fatigue Overworking Sick, overweight, poor nutrition Alcohol or caffeine

Psychological fatigue Constant worry Overwork Depression Boredom isolation

Prolonged or repeated stress can lead to stress-related illnesses.

Stress and the brain

Thrive on challenge or frighten you New experiences unafraid or change scare you Neurotransmitters – brain chemicals

Stress tolerance Amount of stress which you can handle before you reach a state of too much stress.

Stress and your personality type

Type A personality Competitive High-achieving Develop heart disease or other health problems

Type B personality “laid back” Non-competitive Less likely to suffer heart disease

Hardy personality able to stay healthy despite major or traumatic stressors Resilience Change Commitment control

Psychosomatic response Physical disorder that results from stress rather than from an injury or illness

Signs of stress

Physical signs Headaches Trembling Upset stomach Sweating constipation Diarrhea Trouble sleeping Grinding teeth Dry mouth Back pain

Emotional signs Frustration Nervousness Feeling powerless Impatience Mood swings Edginess Quick to anger Confusion Crying Low self-esteem

Mental signs Trouble reading Not thinking clearly Constant worry Obsessive thoughts Inability to make decisions Forgetting No sense of humor No perspective

Behavioral signs Not eating Overeating Compulsive talking Fidgeting Tapping feet Withdrawing Hurrying Drumming fingers Smoking Reckless behaviors

Managing stress Identify the problem Stress management Planning Rechanneling energy Relaxing and laughing Seeking support Time management

Relaxation response State of deep rest that can be reached if one or more relaxation techniques are practiced regularly

Support group Informal or formal gathering of who people who meet and share experiences, feelings, and trust, can also be helpful

Time management skills Specific strategies for planning and using time in effective, healthful ways

Priorities Goals, tasks, or activities that you judge as more important to do than others

Coping with loss

Grief reaction Individual’s total response to a major loss

Stages of loss

Stage 1: Denial Initial reaction Cannot believe the loss has occurred

Stage 2: Anger “why me” stage Critical, demanding,or uncooperative

Stage 3: Bargaining Pray or promise to change if only the lost person or object can be returned, even for a while

Stage 4: Depression Silence and withdrawal Sense of quiet sadness

Stage 5: Acceptance Sense of power Person facing reality in constructive ways

Closure Coming to an end of the most intense parts of the grieving process

Delayed grief response Putting off stages of grief until the shock wears off Cover up feelings with drugs Assuring everyone they are fine