StressStress

The reaction of the body and mind The reaction of the body and mind to everyday challenges and to everyday challenges and

demandsdemands

Stress in LifeStress in Life

PerceptionPerception – the act of becoming aware – the act of becoming aware through the sensesthrough the senses

You can manage stress by changing how You can manage stress by changing how you perceive and react to events in your lifeyou perceive and react to events in your life

Part of how you see stress is based on your Part of how you see stress is based on your past experiencespast experiences

Reacting to StressReacting to Stress

Positive stress – Positive stress – EustressEustress – can help you – can help you perform better and give you extra energy perform better and give you extra energy – Getting “butterflies” before a big gameGetting “butterflies” before a big game

Negative stress – Negative stress – DistressDistress – hurts you – – hurts you – do poorly on a test because you are do poorly on a test because you are stressed about itstressed about it

5 categories of stressors5 categories of stressorsStressor – anything that causes stressStressor – anything that causes stress

Biological stressorsBiological stressors– Illnesses, disabilities, Illnesses, disabilities,

injuriesinjuries Environmental stressorsEnvironmental stressors

– Poverty, pollution, crowds, Poverty, pollution, crowds, noise, natural disastersnoise, natural disasters

Cognitive, or thinkingCognitive, or thinking, , stressorsstressors– The way you perceive a The way you perceive a

situation or how it affects situation or how it affects you and the world around you and the world around youyou

– Personal behavior Personal behavior stressorsstressors Using tobacco, alcohol, or Using tobacco, alcohol, or

other drugs or by a lack of other drugs or by a lack of activityactivity

– Life situation stressorsLife situation stressors Death of a loved one, Death of a loved one,

separation or divorce of separation or divorce of parents, having trouble in parents, having trouble in your relationshipsyour relationships

The Body’s Stress ResponseThe Body’s Stress Response

When you perceive a situation or event to When you perceive a situation or event to be a threat (a POP QUIZ), your body begins be a threat (a POP QUIZ), your body begins a stress responsea stress response– Ex) Someone surprises you – you may jump or Ex) Someone surprises you – you may jump or

feel your heart start to racefeel your heart start to race 3 Stages of Stress Response 3 Stages of Stress Response

– AlarmAlarm– ResistanceResistance– FatigueFatigue

11stst stage – stage – AlarmAlarm Response Response The body and mind go on The body and mind go on

high alerthigh alert ““Fight-or-FlightFight-or-Flight” response” response

1.1. Hypothalamus receives a Hypothalamus receives a signal and releases a signal and releases a hormone that acts on the hormone that acts on the pituitary gland (master pituitary gland (master gland)gland)

2.2. Pituitary secretes a hormone Pituitary secretes a hormone that stimulates the adrenal that stimulates the adrenal glandsglands

3.3. Adrenal glands secrete Adrenal glands secrete adrenaline (the “emergency adrenaline (the “emergency hormone” that prepares the hormone” that prepares the body to respond to a body to respond to a stressor)stressor)

Physical Symptoms caused by Physical Symptoms caused by AdrenalineAdrenaline

Pupil dilationPupil dilation Increase in perspirationIncrease in perspiration Faster heart rate and pulseFaster heart rate and pulse Rise in blood pressureRise in blood pressure Faster respiration rateFaster respiration rate 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 Increase in muscle tensionIncrease in muscle tension Release of blood sugar, fats, and cholesterolRelease of blood sugar, fats, and cholesterol

22ndnd stage - Resistance stage - Resistance Your body adapts to the “rush” created by Your body adapts to the “rush” created by

the alarm and reacts to the stressorthe alarm and reacts to the stressor Your body is briefly able to perform at a Your body is briefly able to perform at a

higher level of endurancehigher level of endurance Your ability to resist a physical challenge or Your ability to resist a physical challenge or

attack may be enhancedattack may be enhanced

33rdrd stage - Fatigue stage - Fatigue

When stress is prolonged, a tired feeling takes When stress is prolonged, a tired feeling takes over that lowers your level of activity – Your over that lowers your level of activity – Your mind and body are exhaustedmind and body are exhausted

Your ability to effectively manage other Your ability to effectively manage other stressors is extremely lowstressors is extremely low

Prolonged stress (chronic stress) can lead to Prolonged stress (chronic stress) can lead to stress-related illnessstress-related illness– Minor – stomach ache, the flu, sleeplessnessMinor – stomach ache, the flu, sleeplessness– Life-threatening – high blood pressure, heart Life-threatening – high blood pressure, heart

disease, and strokedisease, and stroke

Physical Effects of StressPhysical Effects of Stress Psychosomatic response Psychosomatic response – a physical reaction that – a physical reaction that

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

HeadacheHeadache – Each year 70% of people worldwide will have a stress-Each year 70% of people worldwide will have a stress-

related headache (tension headache)related headache (tension headache) AsthmaAsthma

– Breathing becomes difficult – the bronchioles become Breathing becomes difficult – the bronchioles become restrictedrestricted

High blood pressureHigh blood pressure– Prolonged stress can cause cholesterol levels to increase Prolonged stress can cause cholesterol levels to increase

which results in high blood pressurewhich results in high blood pressure Weakened immune systemWeakened immune system

– Reduces your body’s ability to fight off diseasesReduces your body’s ability to fight off diseases

Mental/Emotional and Social EffectsMental/Emotional and Social Effects

Difficulty concentratingDifficulty concentrating– Hard to focus which can lead to negative self-Hard to focus which can lead to negative self-

talktalk

Mood swingsMood swings– Can put strain on relationshipsCan put strain on relationships

Risks of substance abuseRisks of substance abuse– Increase a person’s vulnerability to drug useIncrease a person’s vulnerability to drug use– Use of these substances increases stressUse of these substances increases stress

Ways to manage stressWays to manage stress Plan aheadPlan ahead

– Decide what you want to accomplish and what steps you’ll takeDecide what you want to accomplish and what steps you’ll take Get adequate sleepGet adequate sleep Get regular physical activityGet regular physical activity

– Improve your healthImprove your health– Affects your brain chemistryAffects your brain chemistry

Eat nutritious foodEat nutritious food– Eat regular mealsEat regular meals– Limit “comfort” foodsLimit “comfort” foods– Limit caffeineLimit caffeine

Relax and laughRelax and laugh– Relaxation response – a state of calm that can be reached if one or more Relaxation response – a state of calm that can be reached if one or more

relaxation techniques are practiced regularlyrelaxation techniques are practiced regularly Look for support among your friends and familyLook for support among your friends and family Find a hobby or activity that relaxes youFind a hobby or activity that relaxes you Avoid using tobacco, alcohol, and other drugsAvoid using tobacco, alcohol, and other drugs

Stress-Management techniquesStress-Management techniques

Make a list of 10 ways that YOU can reduce Make a list of 10 ways that YOU can reduce stress.stress.– These can be things you have used in the past These can be things you have used in the past

or things you have learned from this classor things you have learned from this class

Make a class listMake a class list

Ways to Reduce Stress Ways to Reduce Stress

Relax-ReadRelax-Read Sleep-Watch a MovieSleep-Watch a Movie TextText Listen to MusicListen to Music Deep Breathing TechniquesDeep Breathing Techniques Talk to FriendsTalk to Friends DrawDraw Organize & Manage you timeOrganize & Manage you time