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Stress

Stress. The reaction of the body and mind to everyday challenges and demands. Stress in Life. Perception – the act of becoming aware through the senses You can manage stress by changing how you perceive and react to events in your life

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Stress

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  1. Stress The reaction of the body and mind to everyday challenges and demands

  2. Stress in Life • Perception – the act of becoming aware through the senses • You can manage stress by changing how you perceive and react to events in your life • Part of how you see stress is based on your past experiences

  3. Reacting to Stress • Positive stress – Eustress – can help you perform better and give you extra energy • Getting “butterflies” before a big game • Negative stress – Distress – hurts you – do poorly on a test because you are stressed about it

  4. Biological stressors Illnesses, disabilities, injuries Environmental stressors Poverty, pollution, crowds, noise, natural disasters Cognitive, or thinking, stressors The way you perceive a situation or how it affects you and the world around you Personal behavior stressors Using tobacco, alcohol, or other drugs or by a lack of activity Life situation stressors Death of a loved one, separation or divorce of parents, having trouble in your relationships 5 categories of stressorsStressor – anything that causes stress

  5. The Body’s Stress Response • When you perceive a situation or event to be a threat (a POP QUIZ), your body begins a stress response • Ex) Someone surprises you – you may jump or feel your heart start to race • 3 Stages of Stress Response • Alarm • Resistance • Fatigue

  6. 1st stage – Alarm Response • The body and mind go on high alert • “Fight-or-Flight” response • Hypothalamus receives a signal and releases a hormone that acts on the pituitary gland (master gland) • Pituitary secretes a hormone that stimulates the adrenal glands • Adrenal glands secrete adrenaline (the “emergency hormone” that prepares the body to respond to a stressor)

  7. Physical Symptoms caused by Adrenaline • Pupil dilation • Increase in perspiration • Faster heart rate and pulse • Rise in blood pressure • Faster respiration rate • Narrowing of arteries to internal organs and skin • Increased blood flow to muscles and brain • Increase in muscle tension • Release of blood sugar, fats, and cholesterol

  8. 2nd stage - Resistance • Your body adapts to the “rush” created by the alarm and reacts to the stressor • Your body is briefly able to perform at a higher level of endurance • Your ability to resist a physical challenge or attack may be enhanced

  9. 3rd stage - Fatigue • When stress is prolonged, a tired feeling takes over that lowers your level of activity – Your mind and body are exhausted • Your ability to effectively manage other stressors is extremely low • Prolonged stress (chronic stress) can lead to stress-related illness • Minor – stomach ache, the flu, sleeplessness • Life-threatening – high blood pressure, heart disease, and stroke

  10. Physical Effects of Stress • Psychosomatic response – a physical reaction that results from stress rather than from an injury or illness • Headache • Each year 70% of people worldwide will have a stress-related headache (tension headache) • Asthma • Breathing becomes difficult – the bronchioles become restricted • High blood pressure • Prolonged stress can cause cholesterol levels to increase which results in high blood pressure • Weakened immune system • Reduces your body’s ability to fight off diseases

  11. Mental/Emotional and Social Effects • Difficulty concentrating • Hard to focus which can lead to negative self-talk • Mood swings • Can put strain on relationships • Risks of substance abuse • Increase a person’s vulnerability to drug use • Use of these substances increases stress

  12. Ways to manage stress • Plan ahead • Decide what you want to accomplish and what steps you’ll take • Get adequate sleep • Get regular physical activity • Improve your health • Affects your brain chemistry • Eat nutritious food • Eat regular meals • Limit “comfort” foods • Limit caffeine • Relax and laugh • Relaxation response – a state of calm that can be reached if one or more relaxation techniques are practiced regularly • Look for support among your friends and family • Find a hobby or activity that relaxes you • Avoid using tobacco, alcohol, and other drugs

  13. Stress-Management techniques • Make a list of 10 ways that YOU can reduce stress. • These can be things you have used in the past or things you have learned from this class • Make a class list

  14. Ways to Reduce Stress • Relax-Read • Sleep-Watch a Movie • Text • Listen to Music • Deep Breathing Techniques • Talk to Friends • Draw • Organize & Manage you time

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