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: EXAMPLES: POSITIVE AND CHALLENGING EXPERIENCES OF SUCCESS FOLLOWED BY HIGHER EXPECTATIONS. EXAMPLES: WEDDING OR JOB PROMOTION

2. DISTRESS: DISAPPOINTMENT, FAILURE, EMBARRASSMENT OR OTHER NEGATIVE EXPERIENCES. EXAMPLE: LOSING A JOB, FAILING A TEST, FIGHTING WITH YOUR PARENTS.

KINDS OF STRESSORS BIOLOGICAL: FORM 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 SITUATIONS: HAVING A RELATIVE OR PET DIES, PARENTS DIVORCE, TROUBLE IN RELATIONSHIP

PHYSICAL SIGNS OF STRESS INCREASED HEART RATE SWEATY PALMS INCREASED BLOOD PRESSURE HEADACHE FATIGUE SHALLOW BREATHING TIGHTNESS IN JAW OR NECK MUSCLES

EMOTIONAL SIGNS OF STRESS IRRITABLITY ANGRY OUTBURSTS DEPRESSION JEALOUSY RESTLESSNESS NIGHTMARES TENDENCY TO CRY REDUCED SELF-ESTEEM

BEHAVIORAL SIGNS OF STRESS NAIL BITING SMOKING PROCRASTINATING TAPPING DIETING

STRESS AND THE BODY STRESS AND HIGH BLOOD PRESSURE HEADACHES – MOST ADULTS AND HALF OF TEENS GET HEADACHES ASTHMA – BREATHING DIFFICULTIES TRIGGERED BY STRESS IMMUNE SYSTEM – LOWERED IMMUNE LEVELS, MORE ILLNESSES

BODY’S RESPONSE TO STRESS TWO MAJOR SYSTEMS IN THE BODY ARE ACTIVE DURING THE STRESS RESPONSE. NERVOUS SYSTEM ENDOCRINE SYSTEM 3 STAGES YOUR BODY GOES THROUGH: ALARM RESISTANCE FATIGUE

FIRST STAGE 1.Alarm: when the body and mind go on high alert. Adrenaline is released during this stage. Fight or flight response.

SECOND STAGE 2. RESISTANCE: The body tries to repair the damage from the stressful event and return to its normal stage. Body functions at high-than-normal levels. Can have ill effects

THIRD STAGE 3. FATIGUE: The tired feeling that lowers one’s level of activity. Physical: may occur at the end of a long day of exercise, muscles soreness and tiredness. Pathological: Overworking the body’s defenses to fight off disease. Psychological: constant worry boredom, isolation.

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 symptoms 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

ORGANIZATION REDUCES STRESS Plan your life and set goals Have duplicate keys, scissors, tape, important papers, etc. Write things down Don’t procrastinate – that just makes the situation worse Be prepared to wait. Carry a book or something to do while waiting.

Stress Management Techniques Exercise Breathing Yoga Progressive Muscle relaxation (PMR) Visualization Meditating Balanced Diet Smoking Overeating Under eating Drinking alcohol Fighting Swearing Sleeping

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.

Time Management Time management is an effective and easy way to help manage stress. Day planners are helpful. Easy way to prioritize activities and assignments. It can help plan long range goals.

Yoga Yoga means “joined together” Yoga unifies the mind, body, emotions and spirit. Hatha Yoga is practiced in the 20th century more often than any other type.

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