1. 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.

2. TWO TYPES OF STRESS EUSTRESS: EXAMPLES:
POSITIVE AND CHALLENGING EXPERIENCES OF SUCCESS FOLLOWED BY HIGHER EXPECTATIONS.
EXAMPLES:
WEDDING OR JOB PROMOTION

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

4. 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

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

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

7. BEHAVIORAL SIGNS OF STRESS
NAIL BITING
SMOKING
PROCRASTINATING
TAPPING
DIETING

8. 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

9. 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

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

11. 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

12. 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.

13. 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.

14. 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

15. 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.

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

17. 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.

18. 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.

19. 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.

20. 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