Upload
delawar-barekzai
View
217
Download
0
Embed Size (px)
Citation preview
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 1/8
wertyuiopasdfghjklzxcvbnmqw
tyuiopasdfghjklzxcvbnmqwerty
pasdfghjklzxcvbnmqwertyuiop
dfghjklzxcvbnmqwertyuiopasdf
jklzxcvbnmqwertyuiopasdfghjk
cvbnmqwertyuiopasdfghjklzxcv
nmqwertyuiopasdfghjklzxcvbnwertyuiopasdfghjklzxcvbnmqw
tyuiopasdfghjklzxcvbnmqwerty
pasdfghjklzxcvbnmqwertyuiopdfghjklzxcvbnmqwertyuiopasdf
jklzxcvbnmqwertyuiopasdfghjk
cvbnmqwertyuiopasdfghjklzxcvnmqwertyuiopasdfghjklzxcvbn
wertyuiopasdfghjklzxcvbnmqw
tyuiopasdfghjklzxcvbnmrtyuiop
Stress Management
Stress & its Effects
7/10/2008
Compiled & Analyzed by: Delawar Barekzai
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 2/8
8
What is stress?
Stress is a psychological and physiological response to events that upset our personal balance in
some way. When faced with a threat, whether to our physical safety or emotional equilibrium, the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight”
response. We all know what this stress response feels like: heart pounding in the chest, muscles
tensing up, breath coming faster, every sense on red alert.
Examples of stress in today’s world
ℑ You and your spouse both work full time while you are raising your family. At the same
time, your parents are retired, in ill health, and are dependent on your help with shopping
and running errands.
ℑ You are a single person living alone, and your salary isn’t rising as fast as the rate of
inflation. It’s getting harder each month to pay the bills.
ℑ You are a divorced parent and share the custody of your children with your former spouse.
But the friction between the two of you on matters concerning the children is becoming
more bitter frequent.
ℑ The expectations and competition coming in early, staying late, and taking on more work
than you can handle.
The biological stress response is meant to protect and support us. It’s what helped our stone ageancestors survive the life-or-death situations they commonly faced. But in the modern world,most of the stress we feel is in response to psychological rather than physical threats. Caring for a
chronically-ill child or getting audited by the IRS qualifies as stressful situations, but neither calls
for either fight or flight. Unfortunately, our bodies don't make this distinction. Whether we’re
stressed over a looming deadline, an argument with a friend, or a mountain of bills, the warning bells ring. And just like a caveman confronting a saber tooth tiger, we go into automatic
overdrive.
If you have a lot of responsibilities and worries, you may be running on stress a good portion of the time—launching into emergency mode with every traffic jam, phone call from the in-laws, or
segment of the evening news. But the problem with the stress response is that the more it’sactivated, the harder it is to shut off. Instead of leveling off once the crisis has passed, your stress
hormones, heart rate, and blood pressure remain elevated.
Furthermore, extended or repeated activation of the stress response takes a heavy toll on the body.
Prolonged exposure to stress increases your risk of everything from heart disease, obesity, and
infection to anxiety, depression, and memory problems. Because of the widespread damage it can
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 3/8
8
cause, it’s essential to learn how to deal with stress in a more positive way and reduce its impact
on your daily life.
Stress Warning Signs and Symptoms
Cognitive Symptoms Emotional Symptoms• Memory problems
• Indecisiveness
• Inability to concentrate
• Trouble thinking clearly
• Poor judgment
• Seeing only the negative• Anxious or racing thoughts
• Constant worrying
• Loss of objectivity
•Fearful anticipation
• Moodiness
• Agitation
• Restlessness
• Short temper
• Irritability, impatience
• Inability to relax• Feeling tense and “on edge”
• Feeling overwhelmed
• Sense of loneliness and isolation
•Depression or general unhappinessPhysical Symptoms Behavioral Symptoms
• Headaches or backaches
• Muscle tension and stiffness• Diarrhea or constipation
• Nausea, dizziness
• Insomnia
• Chest pain, rapid heartbeat
• Weight gain or loss
• Skin breakouts (hives, eczema)
• Loss of sex drive
• Frequent colds
• Eating more or less
• Sleeping too much or too little• Isolating yourself from others
• Procrastination, neglecting
responsibilities
• Using alcohol, cigarettes, or drugs to
relax
• Nervous habits (e.g. nail biting, pacing)
•
Teeth grinding or jaw clenching• Overdoing activities (e.g. exercising,
shopping)• Overreacting to unexpected problems
• Picking fights with others
The Body’s Stress Response
The “fight-or-flight” stress response involves a cascade of biological changes that prepare us for emergency action. When danger is sensed, a small part of the brain
called the hypothalamus sets off a chemical alarm. The sympathetic nervous systemresponds by releasing a flood of stress hormones, including adrenaline, nor epinephrine, and cortisol. These stress hormones race through the bloodstream,
readying us to either flee the scene or battle it out.
Heart rate and blood flow to the large muscles increase so we can run faster and fight
harder. Blood vessels under the skin constrict to prevent blood loss in case of injury, pupils dilate so we can see better, and our blood sugar ramps up, giving us an energy boost and
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 4/8
8
speeding up reaction time. At the same time, body processes not essential to immediate survival is
suppressed. The digestive and reproductive systems slow down, growth hormones are switchedoff, and the immune response is inhibited.
Recent research suggests that anywhere from 60 to 90 percent of illness is stress-related. The
physical wear and tear of stress includes damage to the cardiovascular system and immune system
suppression. Stress compromises your ability to fight off disease and infection, throws your digestive system off balance, makes it difficult to conceive a baby, and can even stunt growth in
children.
Health effects of stress
Recent research suggests that anywhere from 60 to 90 percent of illness is stress-related. The physical wear and tear of stress includes damage to the cardiovascular system and immune system
suppression. Stress compromises your ability to fight off disease and infection, throws your
digestive system off balance, makes it difficult to conceive a baby, and can even stunt growth in
children.
Illnesses Caused By StressMost of people may think that health problems are the result of bacteria or viruses. What many
people do not realize is that stress can also disable the body’s immune system to make us more
susceptible to germs in the environment. Many kinds of infirmities result from our immunesystem’s inability to function properly. Stress, especially the unrelenting kind for which there is
no relief, can play havoc with our body’s ability to fight off microscopic invaders or to operate
the way it is supposed to. There are many kinds of illnesses caused by stress involving both the body and the mind. Here are some of the health problems and diseases that may be related to our
body’s battle with stress.
1. Insomnia. Stress keeps people awake at night due to worry, anxiety, or uncertainty about the future. Some
people worry about their jobs, while others are concerned over family issues or health problems.
Many things in life can be stressful and stress, if left unmanaged, can interrupt or delay sleep. Tocombat sleeplessness caused by stress, try drinking a glass of milk before bedtime, avoid caffeine,
do not exercise at least four hours before going to bed and keep your bedroom cool, dimly lit and
comfortable. Do not think about stress-related problems when you get ready for bed. Instead, fillyour mind with peaceful or happy thoughts to prepare for a good night’s rest. Keep the television
in the family room, since many violent or dramatic programs can increase stress.
2. Eating disorders.
Thousands of people react to stress by feeding an eating pattern that typically reaches for sweetsor carbohydrate-laden foods for a quick sugar rush. While our blood sugar may skyrocket briefly,
it is sure to plummet afterward, often leaving you feeling worse than before. If we nibble when
stress have us in its clasp, we have to stick to crisp veggies or light butter popcorn. Fiber willmake us feel full and keep us healthy, too. We shouldn’t let stress drive us to the cookie jar or
candy counter. We should have a balanced diet to calm our nerves and stay on top of stressful
situations.
3. Depression.
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 5/8
8
Unresolved stress can make a person feel angry or hopeless, both of which can lead to depression.
If you feel chronically sad, have trouble thinking clearly, feel alone or unloved, struggle with guiltor shame, chances are you are battling a serious case of depression related to stress. Illnesses
caused by stress may appear unrelated, but when doctors, counselors, or the patients themselves
take a closer look, often there is a cause-and-effect relationship between stress and conditions likedepression.
A doctor should be able to diagnose the source of the stress-related depression and prescribe
appropriate treatment.
4. Anxiety and panic attacks. Like depression, anxiety disorders and panic attacks frequently
have a stress-related connection. People who struggle with ongoing situations that make them feel
uneasy may experience high levels of stress that can manifest in nervousness and fear, seeminglyfor an unknown cause. Through careful analysis, it can be discerned whether a stressful situation
may be the cause for one of these disorders. If the disorders continue to occur or increase in
frequency, it is a good idea to meet with a counselor or psychologist to deal with root issues.
5. Colds and viruses.
Physical illnesses caused by stress may be as common as the garden variety cold or a seasonal
virus. People who are stressed often have immune systems that are not functioning properly.Consequently, they can get sick faster and easier than they otherwise might. To alleviate stress
that may be contributing to a prolonged cold or sickness, we have to get plenty of rest, eat
healthily and avoid worrying. We have to take care of your physical needs to keep our bodyresistant to germs, especially during the winter months.
6. Circulatory problems. Stress can make our body’s arteries and veins tighten up in response to the fight-or-flight
complex. This compression can reduce blood flow throughout the body and create problems like
blood clots, poor circulation, or even strokes. In addition to dealing with the causes of stress with
your doctor or a counselor, temporary relief may be found in a warm bath or shower, hot teaconsumption, or mental relaxation therapy, such as daydreaming or positive imaging.
Do not let this advice substitute for a thorough medical examination and professional diagnosis,
however.
7. Systemic or local infections.
Ironically, mental or emotional stress can even delay physical healing of local infections, like a bug bite, or systemic infections, like food poisoning. Stress drains the body of positive energy as
it strives to cope with the demanding worry of the stress-related issues. This leaves inadequate
energy to sustain bodily immune functions that heal infectious illnesses and injuries. It isimportant to get plenty of rest when we have an infection and try to put stress out of our mind
until we get well again. Besides we have to learn how to delegate tasks at work and at home sothat we do not have to worry about them while trying to get well.
8. Diabetes.
One of the common illnesses caused by stress is out-of-control blood sugar for diabetes patients.People with diabetes have to follow a lifestyle that keeps their blood sugar within acceptable
limits. Stress can throw off the body, sending sugar levels skyrocketing or plummeting. Those
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 6/8
8
with diabetes who are experiencing significant stress need to check their blood sugar routinely
and take their medication consistently.
9. Heart problems.
Stress can make anyone’s heart palpitate wildly and increase pulse rate as well as blood pressure.Over time, serious stress can damage the heart with increased wear and tear for the reasons just
mentioned. Elevated stress levels can even raise your blood cholesterol. That is why it is
important to check blood pressure regularly. If our blood pressure is elevated, we have to see our
doctor to find out why. If it is due to stress, take steps to deal with the underlying causes.
10. Cancer.
More and more studies are showing links between stress and various types of cancer. Since stressis known to depress the body’s immune system, someone who is struggling with ongoing stress
may be ill equipped to battle a major illness such as cancer. Innovations and newer treatments for
cancer patients include with medical treatments such innovations as relaxation therapy, musicaltherapy and even pet therapy, all of which can help to deflect stress associated with the disease as
well as external factors. Besides there are some other techniques nowadays doctors recommend.
Analysis of stress
When people feel stressed their bodies react by releasing chemicals into the blood. These
chemicals give people more energy and strength, which can be good if you have to run away from
an attacker, or to help you concentrate on a performance/exam, but not so good if your stress is
more emotional, long-term and there is no outlet for this extra energy and strength. .
Conclusion
It is almost impossible to live without some stress. And most of us wouldn’t want to, because it
gives life some spice and excitement. But if stress gets out of control, it may harm our health, our relationships, and our enjoyment of life. All stress isn’t bad. Stress can initiate change, help us
focus on the task at hand, and in some cases even save our lives. Yet, when stress builds up, it canresult in the opposites— and cause us to spin our wheels, keep us from concentrating, and cause
bodily injury and even loss of life.
Recommendation
At the end I would like to recommend some stress management tips to avoid and control stress;
The first tip in managing stress is to recognize your stressors. The next step is to put each of them
in their place. The following stress management tips, based on some old and some new adages,
can help you do just that!
Take a Deep Breath and Count to Ten
Taking a deep breath or two adds oxygen to your system, which almost instantly helps you relax.
In addition, taking a moment to step back can help you maintain your composure, which in the
long run, is what you need to work rationally through a stressful situation.
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 7/8
8
Start with “take a deep breath” and…
1. Count to ten (or more or less as the situation warrants!)
2. Stand up and stretch. Remember relaxation is the opposite of stress.3. Stand up and smile. Try it! You’ll feel better!
4. Take a short walk. If you’re at work, take a bathroom break or get a glass of water. Do
something that changes your focus. When you come back to the problem, chances are itwon’t seem nearly as insurmountable.
5. In the book Gone with the Wind, Scarlett O’hara says, “I can't think about that right now.
If I do, I'll go crazy. I'll think about that tomorrow.” Good advice!
Stop and Smell the Roses
“Things happen” and sometimes “bad things happen to good people”. If we let them, stressful
events can build up, wall us in, and eventually stop us from enjoying the good things in life.
1. Take the time. Too often we put the pleasantries of life on the back burner, tellingourselves we don’t “have time” or can’t “make time” for them. However, actually, time is
the only thing we do completely own. While we can’t “make” a day that’s longer than 24
hours, each of us starts the day with exactly that amount of time. Take a part of your timeto recognize the good things in your life.
2. Sleep on it. Every coin has two sides and every issue has both pros and cons. List them
both then put the list away and take a second look tomorrow. Sometimes “sleeping on” asituation changes the minuses to pluses.
3. Every cloud has a silver lining. After all, rain makes things grow! Ben Franklin found
good in a bolt of lightning. Find the good in your stressful situation by listing the negative
surges and determining what it will take to make them into positive charges!
“A Man's Got to Know His Limitations
Knowing yourself and your limits may be the most important way to manage stress effectively.
1. Dare to say no. One more little thing may be the “straw that breaks the camel’s back”. It’sokay to say “No”, “I can’t”, or “Later”.
2. Acquit yourself. Sometimes events really are out of control and you really are “Not
Guilty”. Quit blaming yourself.3. Be pro-active in finding peace. Those who unsuccessfully use the crutches of drugs
and/or alcohol to alleviate stress often find themselves in a twelve-step program like A.A.
where one of the mainstays is the Serenity Prayer:
“God grant me the Serenity to accept the things I cannot change; The Courage to change
the things I can; and the Wisdom to know the difference.”
4. When you need help, get help. Even Atlas couldn’t bear the weight of the world on his
shoulders forever. Whether you need help from kids or spouse in hauling groceries into
the house, help from a colleague to solve a work-related problem, or professional help to
8/14/2019 Stress & Its Effects
http://slidepdf.com/reader/full/stress-its-effects 8/8
8
find the causes of and effectively manage your stress, getting the help you need is in itself
a major stress management tip!
Other Tips
•
Get a good night's rest.• Eat healthily.
• Listen to your favorite music.
• Exercise, participate in a sport or engage in fun activity.• Plan out your time and prioritize.
• Talk to a friend about your problems, don't hold it in.
• Get a massage.• Take a nap.
• Take a warm bath.
• Read a book or watch TV.
Bibliography and net resources
1. www.stresstips.com
2. www.diete.com
3. Life Script connect network
4. www.Golghotai.com
5. www.korowapaikage.com