What is Stress?

Definition – Stress is the body’s and mind’s
reaction to everyday demands or threats

Produce changes in mind and body

What does stress mean to you?

There are generally 2 types of stress:


1) Eustress
2) Distress
Eustress
Eustress is the “good” kind of stress
 Something pleasing will result at the end
of the stressful situation
 Examples:

Planning a wedding
 Planning a party
 Completing your last semester before
graduating from high school

Distress
Distress is a displeasing kind of stress
 It is the “bad” kind of stress
 It causes the most harm to your body
 Examples:

Death of a pet or a loved one
 You lost your wallet
 Financial problems

Types of Stressors
 Stressors:
can be internal or external
 trigger the stress response in your body
 generate stress
 can be either biological, environmental,
cognitive, personal/behavioral or life
situational

Biological Stressors
Biochemical imbalances
 Mental or physical illnesses
 Disabilities
 Injuries

Environmental Stressors
Hurricanes
 Poverty
 Pollution
 Crowding
 Natural Disasters

Cognitive Stressors
Inability to solve a problem
 Pressure to come up with a
creative project
 Working on something you feel is
unethical
 Have to do with the way you perceive a
problem or what you expect from it

Personal/Behavioral Stressors

‘Negative reactions’ from mind, body
caused by:
Using tobacco
 Using alcohol
 Not exercising
 Not eating properly

Life Situations Stressors

Breaking up with your boyfriend/girlfriend
 Having a pet or family member die
 Divorce
 Trouble among close friends
Body’s Response to Stress

Your body responds to stress is
described by the term General
Adaptation Syndrome
It describes the body’s short-term and longterm reaction to stress
 It is a 3-stage response

GAS - General Adaptation
Syndrome Chart
GAS: Stage 1: Alarm
This is your immediate reaction to a
stressor
 Starts a “fight or flight” response



This prepares your body for physical
activity
Your body is weak during this stage and
you are more likely to get sick
GAS Stage 2: Resistance

This stage is where your body adapts to stress,
or the stressor you are exposing it to
 Your body balances and incorporates any
changes to reduce the effect of the stressor
 Ex: You have not eaten all day
 Your body’s response is to decrease your
desire for physical activity, conserving
energy and maximizing nutrient absorption
GAS Stage 3: Fatigue
 The
stress has continued
 Body’s resistance to the stressor has
reduced
 Long-term effect
 More susceptible to high blood
pressure, heart attacks or severe
infection
Health Effects of Stress


Short term and long term exposure to
stressors in your life can lead to health
problems
Four categories of health effects:
1)
2)
3)
4)
Physical
Emotional
Mental
Behavioral
Effects of Stress
Physical Effects of Stress

Some physical effects of stress include:
 Headaches
 Diarrhea
 Insomnia
 Upset stomach
 Tics/nervous twitches
 Back pain
 Ringing in ears
Emotional Effects of Stress

Some emotional effects of stress include:
 Frustration
 Nervousness
 Boredom
 Impatience
 Mood swings
 Low self-esteem
 Loneliness
Mental Effects of Stress

Some mental effects of stress include:







Trouble thinking or reading clearly
Lack of creativity
Constant worry
Obsessive thoughts
Unable to make decisions
Forgetfulness
Losing sense of humor and perspective
Behavioral Effects of Stress

Some behavioral effects of stress include:
 Not eating/Overeating
 Compulsive talking
 Verbal/Physical Outbursts
 Using alcohol, caffeine and other drugs
 Smoking
 Gambling
 Driving too fast/other high-risk behaviors
Managing Stress – Step 1
1) IDENTIFYING THE PROBLEM
 What

is the problem?
What is causing the stress?
 Source = Clear or Unclear
 The stress can even be a
COMBINATION of stressors
 This makes finding the problem more
difficult
Managing Stress – Step 2
2a) Eliminate the stressor
Change the way you react to the stressor
 Get a new perspective on the stressful
situation – Learn from the stressor
OR

2b) Engage in physical activity

Releases ‘endorphins’ which help take your
mind off the stressor
Handling Stress – Physical Activity

Get moving! Studies have shown that by
increasing physical activity, you:
Increase the flow of oxygen in your body
 Release endorphins
 Feel better!
 Reduce stress

Handling Stress – Physical Activity

Relax and laugh!
"The art of medicine consists of keeping the
patient amused while nature heals the
disease” - Voltaire
 A good hearty laugh can:
 Reduce stress
 Lower Blood pressure
 MAKE YOU FEEL GOOD!
Handling Stress – Re-channeling
Energy

Turn negative energy into positive actions and
thoughts
 Clean the house
 Walking/Exercise
 Unable to put physical distance between you
and the stressor? Take a mental break!
 Close your eyes and relax
 Listen to soothing music
Handling Stress – Relaxation
Techniques
 Abdominal
breathing
 Yoga
 Meditation
 Massage
Handling Stress – Yoga
Handling Stress - Support

Talk to individuals you trust
 Parents, teachers, coaches, siblings, close
friends, clergy
 Support groups
 “Informal or formal gathering of people who
meet and share experiences, feelings, and
trust”
 Church youth groups, club meetings
Handling Stress – Time
Management Skills

These are ways to plan and manage time in an
effective, healthful way
 Set priorities
 Goals, tasks or activities that you feel are
more important to do than others
 Decide which things to do in which order
 Can help you organize your day & reduce
stress
Handling Stress – Time
Management Skills

Write down your priorities
 Use calendars and day planners to help plan
your days, weeks and months
 Set long and short-term goals to help you stay
on task
 Ultimately reduce stress
and guide you to success in life