Stress

1. Stress By Parker J. E. Carte

2. What is Stress? • Stress is tension in your body and mind • An event or condition that requires us to cope with a given situation • Mental • Physical • Social • Not all stress is bad • Stress is a normal physical response to events • In small amounts, stress can help you perform under pressure while motivating you to do your best

3. What Are the Two Types of Stress? • Stress can be classified into two major groups • Eustress • Distress

4. What is Eustress? • Eustress is a term coined by Dr. Hans Selye in 1975 • The prefix eu- is Greek and means well or good • When eu- is put together with stress, it literally means “good stress” • It is considered a healthy stress • It gives a person a feeling of fulfillment or other positive feelings • Eustress is a process of exploring potential gains • Eustress allows for personal growth and satisfaction

5. What Are Some Examples of Eustress? • Winning first place in a competition or race • Beginning a job • Getting a job promotion • Making new friends • Love • Marriage • Learning a new skill • Holidays • Watching a scary movie • Riding a roller coaster • Starting school

6. Is a Certain Amount of Stress a Good Thing? • There are times when we can’t avoid stress • At times, we want some stress in our lives • A certain amount of stress is a good thing at times • Controlled stress can give us the competitive edge we need for some activities • Speeches • Athletics • Competitions • Acting

7. What Is the Stress Performance Connection? • The Stress Performance Curve shows that for any performance-related activity, there is an optimal amount of stress • When you are in such activities or performances, you will benefit and do better as a result of a certain amount of stress • The stress provides you with focus • The stress gives you the “competitive edge” • The stress helps you think clearly and quickly

8. What is Distress? • Distress is negative stress • It is usually caused by an event that causes stress or strain • It is unpleasant stress • It can be disease-producing stress • The term first originated between 1250 and 1300

9. What Are Some Examples of Distress? • Death of a close friend or family member • Divorce • Chronic pain • Not having any meaningful friendships • Financial problems • Trouble doing school work • Anxiety • Depression

10. Effects of Long-Term Distress • If you have distress for a long period of time, you can develop serious problems • Develop problems with your immune system • Illness • Even death could happen • We must be aware of distressors that are in our lives • We must have good ways to manage those distressors

11. Eustress Compared to Distress • Eustress is a positive form of stress that is usually related to desirable events for a person • Distress has negative implications • Both forms of stress can be difficult on the body • The body itself is not able to determine the difference between eustress and distress

12. What Are Some of the Body’s Physical Responses to Stress? • Some of the body’s physical responses to stress are visible to others • Tense muscles • Change in respiratory rate • Increased heart rate • Skin problems • Sweating • Some of the body’s physical responses to stress are not visible to others: • Change in the body’s metabolism • Change in blood pressure (increases for most people) • Continued exposure to negative stressors is dangerous • Can lead to mental and physical symptoms • Aches and pains in the body • Heart palpitations • Chest pain • Depression • Anxiety

13. Responding to Stress • Since stress is common in our daily lives, it is important to know how to deal with it • In order to deal with stress, you must be able to do the following: • Learn to understand what stress is • Identify common sources of stress • Practice a positive method of stress reduction on a regular basis • Avoid negative methods to reduce stress in your life

14. Typical Responses to Stress • Psychologist Connie Lillas describes the three most common responses to stress by comparing it driving a car • Foot on the brake: A withdrawn or depressed stress response • Shut down • Space out • Have very little energy • Have very little emotion • Foot on the gas: An angry or agitated response • Keyed up • In a heated state • Overly emotion • Not able to sit still • Foot on both: A tense and frozen response • “Freeze” under pressure • Unable to do anything • Looks paralyzed • If you get beneath the surface, you’ll find a very agitated person

15. Positive Methods of Stress Reduction • Exercise • Talking to a trusted person • Meditation • Listening to music • Positive methods tend to have a positive effect on your health and well-being • It is important to find stress reduction methods that work for you in the short time that will also have a positive effect on your long-term health

16. Negative Methods of Stress Reduction • Smoking • Drinking alcohol • Eating too much • Although these negative methods may seem to help in the short-term, they can create negative long-term health issues

17. What Are Some Examples of Stressors? • Arguments with friends and family • Loud noises • Screaming kids • Upcoming test • Spilled milk • Unfinished work • Inability to find things • Grief

18. Effect of Stressors • It doesn’t matter whether your stress is good or bad • Stress continues to add up in your body • If you have enough stress in your life at one time, it will cause “wear and tear” on your body • The degree of stress and how it impacts you will depend on the following: • How much the stressor is in your life • A small argument will cause a little bit of stress • A large argument will cause more stress • How you view the stressor • Different people view stressors in different ways • Therefore, one stressor could cause distress for one person while causing eustress for another person

19. How Stress Effects the Body

20. Interesting Stressors • Some stressors are both good and bad stressors • Such stressors cause good stress and bad stress • Examples of stressors that are both good and bad • Radiation • Exercise • How can exercise be a good stressor and bad stressor? • Exercise is usually a good stressor and good for your body • Overtraining can cause injuries and illnesses • If you continue to exercise when your body is tired or weak, you can get an overuse injury • How can radiation be a good stressor and bad stressor? • If radiation is left uncontrolled, it can cause cancer. • If radiation is controlled and pinpointed, it will cure some cancers.

21. How Can You Determine How Much Stress You Have In Your Life? • There are five quick and easy ways to see how much stress you have in your life • Check your muscle tension by starting at your head and working your way to your toes • Check to see if you have any nervous sweating • Check your hand temperature • Check for a rapid pulse • Check for rapid, shallow breathing

22. Sources of Stress • There are many ways to put stress into categories • This might be helpful for you to recognize your stress • Three main sources of stress • Situational • Body • Mind

23. Situational Stress • Caused by situational stressor in your immediate environment • Example • You are getting ready to take off in an airplane. You are praying that you won’t need to use the emergency instructions that the flight attendant just explained to the passengers. • The key to understanding situational stress • It is happening Now!

24. Body Stress • Stress that results in physical symptoms • Example • Includes abuse • Drinking too much alcohol • Abusing drugs • Exercising too much • People neglecting their bodies • Not getting enough sleep • Not eating proper nutrition • The key to understanding body stress • It is abuse and neglect!

25. Mind Stress • Caused by seeing life’s events in a negative manner • This applies to people who invent problems that aren’t there or who exaggerate problems • These would be people that we say make “mountains out of molehills.” • Mind stress is very common • Example • You are reading a book, but you start thinking about something bad that happened earlier in the morning. • People who mentally worry and think negative thoughts are most likely to have problems with mind stress • Mind stress is caused by negatively perceiving life events. Some people have a tendency to exaggerate problems or even invent problems that don't exist. We sometimes say that these people make "mountains out of molehills". Try to catch yourself being pessimistic, taking things personally or jumping to conclusions. • The key to understanding mind stress • Negative thinking!

26. Dealing With Situational Stress • Change your surroundings or make changes in your surroundings • Communicate • Learn how to say “No” • Know when to say “No” • Learn time management skills • Learn to delegate to others

27. Dealing With Body Stress • Learn how to relax • Exercise • Avoid stressors • Practice stretching • Do yoga • Practice Mediation

28. Dealing With Mind Stress • Practice mental imagery or visualization • Imagine being at a place you love • Learn to say positive things to yourself when you get stressed • Don’t be so serious. • Don’t worry about it. It will be okay. • Practice meditation or pray • Express your feelings through drawings

29. How Much Stress Is Too Much? • This varies widely from person to person • You need to know your limit • Your ability to tolerate stress depends on many factors • Emotional intelligence • General outlook on life • Genetics • Quality of your relationships with friends and family

30. What Influences Your Stress Tolerance Level? • Your ability to deal with your emotions • Ability to calm yourself down when you are angry, sad, or afraid • If you are able to deal with your emotions, you will normally have a high stress tolerance • Your attitude and outlook • If you have an optimistic outlook, you will usually handle stress well • These people welcome challenges, have a great sense of humor, and they can adapt to changes • Your knowledge and preparation • The more you know about a stressful problem, the better you will handle it • Your sense of control • If you have confidence in yourself, you will usually take things in stride • People who feel like things are out of control have more problems with stress • Your support network • If you have a strong and supportive network of friends and family, you are prepared to handle the stressors life throws your way • On the contrary, if you are lonely and isolated, you will most likely have more trouble handling stress

31. Stress Warning Signs and Symptoms:Cognitive Symptoms • Always worrying • Anxious thoughts • Memory problems • Only sees the negative side • Poor judgment • Racing thoughts • Unable to concentrate

32. Stress Warning Signs and Symptoms:Emotional Symptoms • Agitated • Avoiding people • Feeling overwhelmed • Depressed • Grouchy or irritable • Loneliness • Moodiness • Short temper • Unable to relax • Unhappy

33. Stress Warning Signs and Symptoms:Physical Symptoms • Aches • Chest pain • Colds • Constipation • Dizziness • Diarrhea • Nausea • Pains • Rapid heartbeat

34. Stress Warning Signs and Symptoms:Behavioral Symptoms • Avoiding people • Eating less • Eating more • Neglecting responsibilities • Nervous habits • Biting nails • Pacing • Not sleeping enough • Sleeping too much • Using harmful substances to relax • Alcohol • Cigarettes • Drugs

35. Sources • www.google.com • www.informaworld.com • www.kidshealth.org • www.mayoclinic.com • www.medicalnewstoday.com • www.medicinenet.com • www.mentalhealth.com • www.mentalhealthamerica.net • www.nlm.nih.gov • www.peacefulmind.com • www.psych.org • www.psychology.ucdavis.edu • www.researchgate.net • www.setop.net • www.stress.org • www.tandfonline.com • www.unboundmedicine.com • www.webmd.com • www.wellness.uwsp.edu • www.wikipedia.org • www.workhealth.org • World Book Encyclopedia

36. Hope You Enjoyed the Slide Show! • Pictures by Parker J. E. Carte • Information by Parker J. E. Carte • Background by Parker J. E. Carte