Stress and stressors

STRESS AND STRESSORS- How Stressed are you?

ObstaclesOne that opposes, stands in the way of, or holds up

progress

Two Forms:1. Internal obstacles- under your control and

are actionable if you are willing. 2. External obstacle- outside your control but

correct recognition and assessment make it possible to deal with them.

“I’m Ruled” attitude- you believe that you have no choice but to react to and become distracted by the obstacles.

“I Rule” attitude- you can choose to overcome and not be distracted by obstacles

Stress• A feeling of strain and pressure• Brings out physical, emotional,

cognitive or behavioral symptoms

• Can be external or internal

Types of Stress• Eustress (good stress)- motivates you to move

into action to get things accomplished; happens in fun and exciting situations.

• Distress (bad stress)- most common form of stress; something we all go through in our daily lives and often we don’t even notice it happening.

STRESSOR• Any event, experience, or environmental

stimulus that causes stress in an individual.

Types of Stressors1. Crises/catastrophe- natural disaster, war2. Major life events- marriage, college, death,

birth3. Daily hassles/micro-stressors- annoyances,

conflicts4. Ambient stressors- pollution, noise, crowding,

and traffic

Stress Management refers to:• Techniques and psychotherapies aimed at controlling

a person’s level of stress.

Stress Management Techniques:

1. Avoid unnecessary stress

2. Alter the situation

3. Adapt the stressor

4. Accept the things you can’t change

5. Make time for fun and relaxation

6. Adopt a healthy lifestyle

DAY 7: Personal Stressors and Relievers and Stress Relief Reminders

Top 10 Stress Relievers: The Best Ways to Feel Better (Elizabeth Scott, 2012)

• Breathing Exercise- an easy reliever; can do them anywhere, work quickly

• Meditation- builds on deep breathing promote health.

• Guided Imagery- envisioning yourself in the midst of the most relaxing environment you can imagine.

• Visualization- imagining yourself achieving your goals

• Self-hypnosis- enables you to communicate directly with your subconsciousness mind to enhance your abilities

• Exercise- provides a distraction from stressful situations; an outlet for frustrations.

• Progressive muscles relaxation- tensing and relaxing all the muscle groups in your body.

• Sex- provides physical benefits.• Music- Lower your blood pressure;

relax your body and your mind.• Yoga- combines the practices of several

other stress management techniques.

Stress Relief Reminders1. Make Gentle Reminders- think about bright or the

positive side about the things that gives you

2. Be Careful With Comparisons- Choose to compare yourself to people who have less than you

3. Keep a Gratitude Journal- Keep a catalog of happy memories and a long list of things in your life for which you are grateful for.