STRESS

Defining Stress Textbook Definition: A pattern of responses an individual makes to stimulus events that exceed his/her coping abilities Nonspecific psychological reactions that occur in response to stressful events Medical or Biological Definition: A physical, mental, or emotional factor that causes bodily or mental tension.

Types of Stress Distress – Stress that has a harmful effect  Unemployment, divorce Eustress – Stress that stimulates personal growth  Getting married, getting a new job Hyperstress – Excessive stress  Hyperventilation, decrease in immunity, loss of sleep Hypostress – Insufficient stress  Boredom, sometimes people sensation seek

Discussion What does stress feel like?

Reactions to stress Stage 1) Alarm Reaction The initial stage of the emergency where the body attempts to restore or maintain its normal functioning. Stage 2) Resistance The second stage in which the body attempts to resist the stressor. Stage 3) Exhaustion The final stage where the body is unable to continue resisting and breaks down.

Physiological Stress Reactions Some scientists speak of the fight or flight response: Fight signifies confronting the stressor. Flight means fleeing from the stressor. Most physiologists believe that the parts of the body crucial to managing stress are: Amygdala: A part of the brain that directs signals and triggers alarms. Pituitary gland: The master gland of the endocrine or hormonal system.

Defense Mechanisms Repression – ignoring feelings Denial – Misperceiving threatening events as harmless Projection – Attributing feelings to others Acting out – Relieving anxiety by expressing it in an unacceptable overt behaviour

How do You React to Stress? Each of us reacts differently. Some individuals use: emotion-focused coping, where the individual tries to alter his or her emotional reaction to stress; others utilize problem-focused coping, where the individual attempts to change the environment or find a solution.

How do You React to Stress? Some are better able to cope with or manage stress than others. They possess psychological hardiness–an attitude that allows certain people to make the most of a situation. Some possess resilience–positive growth or positive adaptation following brief periods of stress after some stressful disruption or extreme adversity (i.e., they bounce back from unfortunate circumstances).

Tips for stress management Build up stress tolerance (the degree of stress you can handle or how long you can put up with a demanding task without acting in an irrational or disorganized way) by challenging yourself Exercise regularly Change the pace of your life Get up early enough to avoid rushing Take time for breakfast Make lists and prioritize Don’t procrastinate – be proactive! Concentrate on the task at hand Interact with other people

Tips for Stress Management Cont’d Learn to control distressing thoughts Recognize catastrophic thinking Recognize “black or white” thoughts Formulate positive thoughts Use relaxation techniques Square breathing Listen to music, take a bath Meditation, yoga Seek help with problem solving skills

Using Stress for Personal Growth Stress management is a personal matter. Only you know what you can tolerate and how best to manage stress. Stress and your reactions to it can provide opportunities for personal growth. Remember that failures and disappointments can be blessings in disguise.

Make stress work for you; stress need not always be distressing! Youtube video: The Single Most Important Thing You Can Do For Your Stress 52M

Reflection: 1. Daily hassles – Jot down some of the little things in everyday life that annoy you. Which hassles bother you the most? Select 2 of them and suggest specific ways you could make them less bothersome. 2. Describe your most stressful experience. How well did you cope with the situation? What could you have done to handle it even better?