A basic understanding for those who experience stress
Weston Thomas
What is stress?
 While stress may be
different from person to
person, stress is the
bodies reaction to a
stressor.
 There are two types of
stress, eustress and
distress.
Distress
 Distress is negative stress. It can have adverse affects
mentally and physically. Distress can be short or long
term, cause anxiety, and be unpleasant.
 Some reactions to distress may include:
1.
2.
3.
4.
5.
Sweating
Irritability
Memory loss
Depression
Aches and pains
Eustress
 Eustress is considered to be good stress, and is healthy
to experience. This type of stress can be motivating
and beneficial throughout life.
 Some examples of situations that may cause eustress:
1.
2.
3.
4.
5.
Athletic competition
Marriage
Having children
Exercise
Job promotion
Acute Stress
 Acute stress is experienced in small doses.
 This type of stress can be positive or negative.
1. A positive example could be riding a rollercoaster.
2. A negative example could be an a car accident.
Chronic stress
 Chronic stress is stress that occurs over an extended
period of time.
 When not addressed, long term stress can lead to
substance abuse, depression, and anxiety.
 An example of chronic stress is relationship problems.
What is a stressor?
 A stressor is a trigger that causes the stress reaction.
 Everyone may have different stressors.
 Examples of stressors:
1. Alcohol and tobacco
2. Time restraints
3. Heavy workload
4. Finances
5. Relationships
Fight or flight
 One response to a stressor is fight or flight. Fight or
flight is a primitive response to a stressful or threating
situation. When this response occurs an individual
either faces the situation or flees.
Physiological reactions
 Increased heart rate
 Elevated blood pressure
 Increased blood flow
 Heightened senses
 Adrenal cortex releases adrenaline
 Metabolism increases
 Muscle tension
 Increased breathing
Stress and your health
 Stress can have a negative affect on your physical and
mental health.
 Stress can cause anxiety and depression.
 Your heart is directly affected by stress. When
experiencing stress your
heart rate and blood pressure
may increase, and hormones
released can increase cholesterol.
Coping with stress
 There are many techniques for dealing with stress in a
positive manner.
 There are both physical and mental ways to cope with
stress.
Meditation
 There are many different forms of meditation
practiced across the world.
 Meditation can involve analyzing your mental and
emotional state.
 You can help separate yourself from the outside world
and focus on your mind.
 Meditation is calming and promotes relaxation.
Sleep
 Sleep directly affects stress.
 When you are tired you are more easily irritated and
angered which can lead to more stress responses.
 It is recommended that you receive around 8 hours of
sleep a night.
Exercise
 Exercise and help reduce and prevent stress!
 During exercise, endorphins are released when
which help you feel good.
 Exercise can also help improve your mood, raise your
self confidence, and improve your sleep.
 Group exercise can be motivating!
Convenient exercises
 Many exercises can be performed anywhere with no
equipment!
1.
2.
3.
4.
5.
Pushups
Sit ups
Jumping jacks
Burpees
Squats
How
Convenient!
Diet
 Your diet has a direct correlation with stress!
 Staying hydrated can help keep your brain functioning
properly.
 Stimulants can stimulate stress responses when no
stressor is present and raise blood pressure.
 Salt can also increase your blood pressure.
 Be sure to consume daily recommended intake for
vitamins and minerals.
Which foods help reduce stress?
Socialize
 Spending time with your friends and family can be
enjoyable and help reduce your stress.
 Talking about what is stressing you out with your
friends can help calm you.
 Spending time with friends and family can improve
your mood.
Breathing
 Deep breathing exercises are directly related to
relaxation.
 Breathing can help lower your blood pressure and
heart rate.
 These exercises are very simple.
 Deep breathing can be performed anywhere.
Breathing Techniques
 Breath counting- Take deep breaths and on each
exhale count your breath. Once you reach five breaths
go back to one and continue up to five.
 Coherent breathing- Coherent breathing consists of
taking five breaths per minute. Count to about five on
both your inhale and exhale to achieve this.
 Both techniques should be done for about a ten
minute duration.
References
 http://cas.umkc.edu/casww/brethexr.htm
 http://www.helpguide.org/mental/stress_signs.htm
 http://www.stress.org/