Stress

Common Definition of Stress

Stress is the body's reaction to a change that requires a physical, mental or emotional adjustment

or response.

Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, or

anxious.

Three Types of Stress• Eustress: good stress (e.g., falling in love)

• Neustress: neutral stress (e.g., earthquake in remote corner of world)

• Distress: bad stress (e. g., death of a close friend); acute stress (high intensity, short duration); chronic stress* (low intensity, prolonged time)

*Seems to cause the most problems with

disease & illness

A Holistic Medicine View of Stress

Stress is the inability to cope with a perceived or real (or imagined) threat to one’s mental, physical, emotional, and spiritual well-being which results in a series of physiological responses and adaptations.

Hans Selye’s View of Stress Considered the father of modern stress theory.

(January 26, 1907-October 16, 1982)

Stress is the nonspecific response of the body to any demand placed upon it to adapt, whether that demand produces pleasure or pain.

Richard Lazarus’ View of StressA pioneer in the study of stress and emotion related to

cognition. (March 3, 1922-November 24, 2002)

Stress is a state of anxiety produced when events and responsibilities exceed one’s coping abilities.

The Stress ResponseFight or Flight Response

Introduced by Walter Cannon in 1914. A survival instinct to fight or run.

Meant for physical stressors.

•Fight or flight means that when faced with a situation you must make the decision to face it head on –fight OR turn and run –flight-either literally or figuratively.

The Stress ResponseFight or Flight response

•Arousal also happens for non-physical stressors (mental, emotional, & spiritual).

•No matter if the threat is real (car accident) or perceived (a noise at night), the stress response occurs.

•The stress response occurs in proportion to the perceived danger.

Stages of the Stress Response• Stage 1: Stimuli received by brain through one

or more of 5 senses.

• Stage 2: Brain deciphers stimuli (either a threat or as a non-threat)

• Stage 3: Body stays aroused until threat is over.

• Stage 4: Body returns to homeostasis once the threat is gone.

EFFECTS OF STRESS

• Frequent headaches, jaw clenching or pain • Gritting, grinding teeth • Stuttering or stammering • Tremors, trembling of lips, hands • Neck ache, back pain, muscle spasms • Light headedness, faintness, dizziness • Ringing, buzzing or "popping sounds • Frequent blushing, sweating • Cold or sweaty hands, feet • Dry mouth, problems swallowing • Frequent colds, infections, herpes sores • Rashes, itching, hives, "goose bumps" • Unexplained or frequent "allergy" attacks • Heartburn, stomach pain, nausea • Excess belching, flatulence

Health Problems Linked to Stress

• Heart Attack • Hypertension • Stroke • Cancer • Diabetes • Depression• Obesity• Eating Disorders• Substance Abuse• Ulcers• Irritable bowel syndrome• Memory Loss• Auto-immune diseases (e.g.lupus)• Insomnia• Thyroid Problems• Infertility

What causes stress? • Pressure to perform at work, at school or in sports• threats of physical violence• Money worries• Physical changes in your body• Arguments• Family conflicts• Divorce• Bereavement-death of a loved one• Unemployment• moving house and changing schools• Alcohol or drug abuse.• Sometimes, there is no particular reason for developing stress, or it arises out of a

series of minor irritations.• Trying to be perfect and make everyone happy

Signs of Stress Overload • anxiety or panic attacks • a feeling of being constantly pressured, hassled,

and hurried • irritability and moodiness • physical symptoms, such as stomach problems,

headaches, or even chest pain • allergic reactions, such as eczema or asthma • problems sleeping • drinking too much, smoking, overeating, or doing

drugs • sadness or depression

Teens can decrease stress with the following behaviors and techniques:

• Exercise and eat regularly • Avoid excess caffeine intake which can increase feelings of anxiety and

agitation • Avoid illegal drugs, alcohol and tobacco • Learn relaxation exercises (abdominal breathing and muscle relaxation

techniques) • Develop assertiveness training skills. For example, state feelings in polite

firm and not overly aggressive or passive ways: ("I feel angry when you yell at me” "Please stop yelling.”)

• Rehearse and practice situations which cause stress. One example is taking a speech class if talking in front of a class makes you anxious

• Learn practical coping skills. For example, break a large task into smaller, more attainable tasks

• Decrease negative self talk: challenge negative thoughts about yourself with alternative neutral or positive thoughts. "My life will never get better” can be transformed into "I will make this happen”

Make Healthy Choices!• Relax. It’s important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation,

and massage therapy. If you can’t do these things, take a few minutes to sit, listen to soothing music, or read a book.

• Make time for yourself. It’s important to care for yourself. Think of this as an order from your doctor, so you don’t feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.

• Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don’t get enough sleep. You also can’t fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.

• Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Don’t be fooled by the jolt you get from caffeine or sugar. Your energy will wear off.

What activities or things could help people to relax?

• Listening to music• Playing with a pet• Laughing or crying• Going out with a friend (shopping, movie, dining)• Taking a bath or shower• Writing, painting, or other creative activity• Praying or going to church• Exercising or getting outdoors to enjoy nature• Discussing situations with a spouse or close friend• Gardening or making home repairs• Practicing deep breathing, meditation, or muscle relaxation

IF you ever look or feel like this…try to use some stress relaxation techniques.