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What is Stress?
Definition – Stress is the body’s and mind’s reaction to everyday demands or threats
Produce changes in mind and body What does stress mean to you? There are generally 2 types of stress:
1) Eustress 2) Distress
Eustress
Eustress is the “good” kind of stressSomething pleasing will result at the end
of the stressful situationExamples:
Planning a weddingPlanning a partyCompleting your last semester before
graduating from high school
Distress
Distress is a displeasing kind of stressIt is the “bad” kind of stressIt causes the most harm to your bodyExamples:
Death of a pet or a loved oneYou lost your walletFinancial problems
Types of Stressors
Stressors: can be internal or external trigger the stress response in your body generate stress can be either biological, environmental,
cognitive, personal/behavioral or life situational
Cognitive Stressors
Inability to solve a problemPressure to come up with a
creative projectWorking on something you feel is
unethicalHave to do with the way you perceive a
problem or what you expect from it
Personal/Behavioral Stressors
‘Negative reactions’ from mind, body caused by:Using tobaccoUsing alcoholNot exercisingNot eating properly
Life Situations Stressors
Breaking up with your boyfriend/girlfriend Having a pet or family member die Divorce Trouble among close friends
Body’s Response to Stress
Your body responds to stress is described by the term General Adaptation Syndrome It describes the body’s short-term and long-
term reaction to stress It is a 3-stage response
GAS: Stage 1: Alarm
This is your immediate reaction to a stressor
Starts a “fight or flight” response This prepares your body for physical
activity Your body is weak during this stage and
you are more likely to get sick
GAS Stage 2: Resistance
This stage is where your body adapts to stress, or the stressor you are exposing it to
Your body balances and incorporates any changes to reduce the effect of the stressor
Ex: You have not eaten all day Your body’s response is to decrease your
desire for physical activity, conserving energy and maximizing nutrient absorption
GAS Stage 3: Fatigue
The stress has continued Body’s resistance to the stressor has
reduced Long-term effect More susceptible to high blood
pressure, heart attacks or severe infection
Health Effects of Stress
Short term and long term exposure to stressors in your life can lead to health problems
Four categories of health effects:1) Physical
2) Emotional
3) Mental
4) Behavioral
Physical Effects of Stress
Some physical effects of stress include: Headaches Diarrhea Insomnia Upset stomach Tics/nervous twitches Back pain Ringing in ears
Emotional Effects of Stress
Some emotional effects of stress include: Frustration Nervousness Boredom Impatience Mood swings Low self-esteem Loneliness
Mental Effects of Stress
Some mental effects of stress include: Trouble thinking or reading clearly Lack of creativity Constant worry Obsessive thoughts Unable to make decisions Forgetfulness Losing sense of humor and perspective
Behavioral Effects of Stress
Some behavioral effects of stress include: Not eating/Overeating Compulsive talking Verbal/Physical Outbursts Using alcohol, caffeine and other drugs Smoking Gambling Driving too fast/other high-risk behaviors
Managing Stress – Step 1
1) IDENTIFYING THE PROBLEMWhat is the problem? What is causing the stress?
Source = Clear or UnclearThe stress can even be a
COMBINATION of stressors This makes finding the problem more
difficult
Managing Stress – Step 2
2a) Eliminate the stressor Change the way you react to the stressor Get a new perspective on the stressful
situation – Learn from the stressor
OR
2b) Engage in physical activity Releases ‘endorphins’ which help take your
mind off the stressor
Handling Stress – Physical Activity
Get moving! Studies have shown that by increasing physical activity, you: Increase the flow of oxygen in your bodyRelease endorphinsFeel better!Reduce stress
Handling Stress – Physical Activity
Relax and laugh! "The art of medicine consists of keeping the patient amused while nature heals the disease” - Voltaire A good hearty laugh can:
Reduce stressLower Blood pressureMAKE YOU FEEL GOOD!
Handling Stress – Re-channeling Energy
Turn negative energy into positive actions and thoughts Clean the houseWalking/Exercise
Unable to put physical distance between you and the stressor? Take a mental break!Close your eyes and relaxListen to soothing music
Handling Stress - Support
Talk to individuals you trustParents, teachers, coaches, siblings, close
friends, clergy Support groups
“Informal or formal gathering of people who meet and share experiences, feelings, and trust”
Church youth groups, club meetings
Handling Stress – Time Management Skills
These are ways to plan and manage time in an effective, healthful waySet priorities
Goals, tasks or activities that you feel are more important to do than others
Decide which things to do in which orderCan help you organize your day & reduce
stress
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