Managing StressChapter 4, pgs. 90-111

StressThe reaction of the body and mind to everyday challenges and demands.1.Distress (negative): when there is too much pressure and you don’t know how to cope with it.2.Eustress (positive): acceptable levels of stress may help you to focus and concentrate better.

Effects of Stress

The effects of stress are additive, meaning they build up over time.•Chronic stress: stress associated with long-term problems that are beyond a person’s control.

• Stress Tolerance: the amount of stress that you can handle before you reach a state of too much stress

• Resilience: the ability to adapt effectively and recover from disappointment, difficulty, or crisis.

Causes of Stress

1. Biological Stressors: changes in body, mental or physical illness, disabilities, or injuries

Causes of Stress

2. Environmental Stressors: Poverty, pollution, unsafe neighborhood, war, or natural disasters.

Causes of Stress

3. Cognitive (Thinking) stressors: the way you perceive a situation (poor self-esteem, personal appearance, not fitting in).

Causes of Stress

4. Personal Behavior Stressors: taking on a busy schedule, relationship issues, smoking, or alcohol or drug use.

Causes of Stress

5. Life Situations: relationship issues; having a relative or pet die, family problems, or trouble with peers.

Stages of Stress

• The body’s response to stress is largely involuntary or automatic.

• The nervous system and endocrine system are most active.

Stages of Stress

1. The Alarm Stage: “fight or flight”; when the body and mind go on high alert

• Your body produces Adrenaline (emergency hormone) to prepare the body to respond to the stressor.

Stages of Stress

Some physical symptoms of this stage include:•Dilated pupils•Increase in perspiration•Faster heart rate and pulse•Rise in blood pressure•Faster respiration rate

• Narrowing of arteries to internal organs & skin

• Increased blood flow to muscles & brain

• Increase in muscle tension

• Release of blood sugar, fats, and cholesterol

Stages of Stress

2. Resistance Stage: if exposure to a stressor continues, your body adapts and reacts to the stressor.

• You may perform at a higher level and with more strength and endurance for a brief period.

Stages of Stress

3. Fatigue Stage: When exposure to stress is prolonged, the body is affected and loses its ability to adapt to the situation and fatigue sets in which lowers your ability to manage the stress

Stages of Stress

a. Physical Fatigue: results when the muscles work vigorously for long periods, often leading to soreness and pain. Reaction times become impaired, and muscles tire very quickly.

Stages of Stress

b. Psychological Fatigue: can result from constant worry, overwork, depression, boredom, isolation, or feeling overwhelmed by too many responsibilities.

Stages of Stress

c. Pathological Fatigue: tiredness brought on by overworking the body’s defenses in fighting disease. May be caused by anemia, the flu, being overweight, poor nutrition, or drug use.

Stress Personality Types• Type A Personality:

described as a competitive, high-achieving personality type most likely to develop heart disease or other significant health problems.

Stress Personality Types• Type B Personality:

described as a “laid back”, noncompetitive personality type less likely to suffer from heart disease.

* Research indicates that the type A personality type may actually relieve stress by working, whereas the Type B is more likely to hold on to the stress, thereby becoming more open to other stress-related disorders

Stress Personality Types• Hardy Personality:

personality type that seems to stay healthy despite major or even traumatic stressors.

Characteristics include: 1. Change: they like and

welcome change, viewing it as an opportunity for growth

2. Commitment: they have a strong sense of purpose & are committed to people, activities, & principles that bring meaning to their lives.

3. Control: They have a sense of power about their lives & feel some influence over what happens, taking action when possible. They also recognize that some things cannot be controlled

Stress And Your Health

Physical EffectsA. Psychosomatic Response:

a physical reaction that results from stress rather than from an injury or illness.

• Psycho- means “of the mind” and somatic means “of the body”

• Psychosomatic responses may include sleep disorders, skin disorders, and stomach & digestive problems.

Physical EffectsB. Headache: Stress related

headaches are the most common type of headache.

• Tension Headache: caused by muscle tension in the head & neck.

• Migraine Headache: caused by inflamed blood vessels & nerves around the brain causing severe throbbing, nausea, & vomiting.

Physical Effects

C. Asthma attack: Stress can trigger an asthma attack.

• During an asthma attack, breathing becomes difficult as the bronchioles, or air carrying tubes of the lung, constrict.

Physical Effects

D. High Blood Pressure: Prolonged stress can cause an increase in a person’s level of cholesterol, the fatty substance that can block an artery.

• High cholesterol can result in high blood pressure, a condition that contributes to heart disease & stroke.

Physical Effects

E. Weakened Immune System: Extended exposure to stress can reduce the body’s ability to fight disease by weakening the immune system.

Mental/Emotional & Social Effects

A. Difficulty concentrating: It can be hard to focus during stressful situations.

• This can cause negative self-talk and the distorted belief that failure is inevitable.

Mental/Emotional & Social Effects

B. Mood Swings: Feeling happy one moment and sad the next is a common reaction to stress.

Mental/Emotional & Social Effects

C. Risks of Substance Abuse: Stress can increase a person’s vulnerability to drug use such as drinking or smoking which can actually increase stress and lead to bigger problems.

Ways to Manage Stress

1. Avoid additional stressful situations using refusal skills.

2. Manage your time wisely & plan ahead.

3. Get adequate sleep and regular physical activity.

4. Eat nutritious food5. Avoid tobacco, alcohol

and other drugs

6. Rechannel or redirect your stress energy.

7. Laugh8. Practice relaxation

techniques.9. Keep a positive outlook.10. Seek out support of

someone you trust

Coping with Loss and Grief

• Grief is a common and natural reaction to any loss that brings on strong emotions.

• Acknowledging the loss is one way to help begin the healing process.

Stages of Loss or Grief

• A variety of reactions that may surface as an individual makes sense of how a loss affects him or her.

• Not everyone goes through each stage, and the order may be different for each person.

Stages of Loss or Grief

1. Denial or Numbness: It may be difficult to believe the loss has occurred.

2. Emotional Response: The loss is recognized. This stage often involves periods of intense crying.

3. Anger: “Why me” stage. The person uses anger because she feels powerless & unfairly deprived.

4. Bargaining: The person may pray or promise to change if only what was lost can be returned.

Stages of Loss or Grief

5. Depression: Beyond the feelings of sadness, feelings of isolation, alienation, and hopelessness may occur.

6. Remorse: The person may become preoccupied with thoughts about how the loss could have been prevented.

7. Acceptance: The person faces the reality of the loss, and experiences closure, or the acceptance of the loss.

8. Hope: Remembering becomes less painful, and the person begins to look ahead to the future.

Support for People Coping with Death or Traumatic Events

1. Show empathy– Help the person to

recall happy, positive memories

– Be a sympathetic listener and use silence when appropriate.

– Don’t rush the grieving process

Support for People Coping with Death or Traumatic Events

2. Memorial services, wakes and funerals – events that celebrate the life of the person who has died.

3. Seek support from family members, friends, community groups, clergy & mental health professionals