Manage Your Stress!Manage Your Stress!

StressStress

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

““Good” Stress Good” Stress and “Bad” Stressand “Bad” Stress

Stress can be either Stress can be either positive or negative. positive or negative.–Positive – EustressPositive – Eustress–Negative - DistressNegative - Distress

StressorsStressors Stressor - anything that causes Stressor - anything that causes

stress.stress. People, objects, places, events and People, objects, places, events and

situations are all potential stressors.situations are all potential stressors. Some stressors affect almost Some stressors affect almost

everyone in the same way.everyone in the same way. Other stressors affect different Other stressors affect different

people in different ways.people in different ways.

Stressor CategoriesStressor Categories

1. Biological Stressors – relating to your 1. Biological Stressors – relating to your bodybody– Illnesses, disabilities, injuriesIllnesses, disabilities, injuries

2. Environmental Stressors – relating to 2. Environmental Stressors – relating to your physical surroundingsyour physical surroundings– Poverty, pollution, crowding, noise, high Poverty, pollution, crowding, noise, high

crime areas, or natural disasterscrime areas, or natural disasters

3. Cognitive, or Thinking Stressors3. Cognitive, or Thinking Stressors– The way you perceive a situation or how it The way you perceive a situation or how it

affects you and the world around youaffects you and the world around you

Stressor Categories Stressor Categories (cont.)(cont.)

4. Personal Behavior Stressors – 4. Personal Behavior Stressors – Stressors caused by your own actionsStressors caused by your own actions– Negative reactions in the body and Negative reactions in the body and

minded caused by using tobacco, alcohol, minded caused by using tobacco, alcohol, or other drugs or by lack of physical or other drugs or by lack of physical activityactivity

5. Life Situation Stressors – Events in 5. Life Situation Stressors – Events in your life that may cause stressyour life that may cause stress– The death of a pet, the separation or The death of a pet, the separation or

divorce of parents, or having trouble in divorce of parents, or having trouble in relationships with peersrelationships with peers

PerceptionPerception

Perception – the act of becoming Perception – the act of becoming aware through the senses.aware through the senses.

Your perception of a stressor can Your perception of a stressor can control the level of stress you control the level of stress you experience.experience.

Part of how you perceive Part of how you perceive stressors has to do with your past stressors has to do with your past experiences.experiences.

The Body’s The Body’s Response to Stress Response to Stress – 3 Stages– 3 Stages Stage 1: AlarmStage 1: Alarm Stage 2: ResistanceStage 2: Resistance Stage 3: ExhaustionStage 3: Exhaustion

Stage 1: The Alarm Stage 1: The Alarm ResponseResponse ““Fight or Flight Response”Fight or Flight Response”

– Prepares the body to either defend itself or Prepares the body to either defend itself or flee from a threatflee from a threat

Release of Adrenaline – the “emergency Release of Adrenaline – the “emergency hormone” that prepares the body to hormone” that prepares the body to respond to a stressor.respond to a stressor.

Physical Symptoms Physical Symptoms Caused by AdrenalineCaused by Adrenaline Pupil DilationPupil Dilation Hearing/Seeing Senses ImproveHearing/Seeing Senses Improve Faster Heart Rate and PulseFaster Heart Rate and Pulse Increase in Perspiration and RespirationIncrease in Perspiration and Respiration Rise in Blood PressureRise in Blood Pressure Narrowing of Arteries to Internal Organs and SkinNarrowing of Arteries to Internal Organs and Skin Increased Blood Flow to Muscles and BrainIncreased Blood Flow to Muscles and Brain Release of Blood Sugar, Fats, and CholesterolRelease of Blood Sugar, Fats, and Cholesterol Stomach Acid IncreasesStomach Acid Increases Increase in Muscle TensionIncrease in Muscle Tension

The Power of The Power of AdrenalineAdrenaline Your body is briefly able to Your body is briefly able to

perform at a higher level of perform at a higher level of endurance.endurance.– Example: Lifting an automobile to Example: Lifting an automobile to

save a child trapped underneath.save a child trapped underneath.

Stage 2: ResistanceStage 2: Resistance

If exposure to the stressor If exposure to the stressor continues, your body enters into continues, your body enters into the Resistance Stage.the Resistance Stage.

The body tries to recover from The body tries to recover from the first stage and functions at the first stage and functions at higher than normal levels to higher than normal levels to restore HOMEOSTASIS.restore HOMEOSTASIS.

HomeostasisHomeostasis

Homeostasis – the body’s Homeostasis – the body’s systems function smoothly and is systems function smoothly and is in a balanced state.in a balanced state.

Stage 3: ExhaustionStage 3: Exhaustion

If exposure to stress is prolonged, the body loses If exposure to stress is prolonged, the body loses its ability to adapt to the situation and exhaustion its ability to adapt to the situation and exhaustion may set in. may set in.

Exhaustion – the body is worn down and no Exhaustion – the body is worn down and no longer has enough energy to fight off the stress.longer has enough energy to fight off the stress.

Often enter this stage when stress is beyond Often enter this stage when stress is beyond control.control.– Examples: Divorce, Death, Serious Family ProblemExamples: Divorce, Death, Serious Family Problem

Impaired ability to make good judgements and Impaired ability to make good judgements and interact with others.interact with others.

The immune system is weakened and you are The immune system is weakened and you are more susceptible to diseases or illnesses.more susceptible to diseases or illnesses.

Stress and the Immune Stress and the Immune SystemSystem The link between the body and The link between the body and

the mindthe mind– Thoughts can affect emotions.Thoughts can affect emotions.– Emotions can affect physical health.Emotions can affect physical health.

Psychosomatic IllnessPsychosomatic Illness– A physical reaction that results from A physical reaction that results from

stress rather than from an injury or stress rather than from an injury or illness.illness.

Common Common “Weak Links”“Weak Links” Brain- fatigue, aches, crying Brain- fatigue, aches, crying

spells, depression, anxiety spells, depression, anxiety attacks, sleep disturbances.attacks, sleep disturbances.

Skin- itchy skin rashesSkin- itchy skin rashes Gastrointestinal tract- ulcers, Gastrointestinal tract- ulcers,

cramps, and diarrheacramps, and diarrhea

Common “Weak Links” Common “Weak Links” Cont.Cont. Glandular System- thyroid gland Glandular System- thyroid gland

malfunctionmalfunction Cardiovascular- High Blood Cardiovascular- High Blood

pressure, heart attack, abnormal pressure, heart attack, abnormal heart beat, strokeheart beat, stroke

Immune System- decreased Immune System- decreased resistance to infections.resistance to infections.

Facts About StressFacts About Stress

90% of all Americans have high stress 90% of all Americans have high stress levels 1-2 times a week.levels 1-2 times a week.

1/4 of all Americans are subject to 1/4 of all Americans are subject to crushing levels of stress nearly every day.crushing levels of stress nearly every day.

75-90% of all visits to health care 75-90% of all visits to health care providers result from stress-related providers result from stress-related disorders.disorders.

Just among the nation’s executives, an Just among the nation’s executives, an estimated 10-20 billion dollars are lost estimated 10-20 billion dollars are lost each year through absences, each year through absences, hospitalizations, and early deaths, much hospitalizations, and early deaths, much of this as a result of stress.of this as a result of stress.

More Facts About More Facts About StressStress Insurance companies report that stress-Insurance companies report that stress-

related claims account for almost 1/5 of all related claims account for almost 1/5 of all occupational disease.occupational disease.

¼ of all workman compensation claims are ¼ of all workman compensation claims are for stress-related injuries and researchers for stress-related injuries and researchers estimate that 60-80% of all industrial estimate that 60-80% of all industrial accidents are related to stress.accidents are related to stress.

Stress-related symptoms and illnesses are Stress-related symptoms and illnesses are costing industry an estimated $150 billion/yr.costing industry an estimated $150 billion/yr.

in absenteeism, company and medical in absenteeism, company and medical expenses, and lost productivity.expenses, and lost productivity.

Check Your Check Your WellnessWellness Are you aware of the things that cause Are you aware of the things that cause

you stress?you stress? Do you plan your time to avoid last-Do you plan your time to avoid last-

minute rushes?minute rushes? Do you take time every day to relax Do you take time every day to relax

and do things you enjoy?and do things you enjoy? Do you get 8 hours of sleep/night, eat a Do you get 8 hours of sleep/night, eat a

balanced diet, and get regular balanced diet, and get regular exercise?exercise?

Check Your Check Your Wellness Wellness (cont.)(cont.) Do you avoid tobacco, alcohol, and other Do you avoid tobacco, alcohol, and other

drugs?drugs? Can you laugh, cry, and express your Can you laugh, cry, and express your

emotions freely?emotions freely? Do you share your problems with close Do you share your problems with close

friends or family members?friends or family members? Do you know where to get help if the Do you know where to get help if the

stresses in your life seem overwhelming?stresses in your life seem overwhelming?

Got Stress?Got Stress?