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

Biological Stressors

Biochemical imbalancesMental or physical illnessesDisabilitiesInjuries

Environmental Stressors

HurricanesPovertyPollutionCrowdingNatural Disasters

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 - General Adaptation Syndrome Chart

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

Effects of Stress

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 – Relaxation Techniques

Abdominal breathing

YogaMeditationMassage

Handling Stress – Yoga

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

Handling Stress – Time Management Skills

Write down your priorities Use calendars and day planners to help plan

your days, weeks and months Set long and short-term goals to help you stay

on taskUltimately reduce stress

and guide you to success in life