stress managemant
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TRANSCRIPT
STRESSSTRESS Stress is a term in psychology and biology, which has in more
recent decades become a commonly known as the consequence of the failure of an organism, human or animal, to respond appropriately to emotional or physical threats, whether actual or imagined.
The term stress was first employed in a biological context by the endocrinologist, Hans Selye in the 1930s.He broadened and popularized the concept to include inappropriate physiological response to any demand.
Stress refers to a condition and stressor to the stimulus
causing it. It covers a wide range of phenomena, from mild irritation to drastic dysfunction that may cause severe health breakdown.
StressStress Stress refers to how the body responds to any number of Stress refers to how the body responds to any number of
physical or emotional stimuli (i.e., stressors). Effects of physical or emotional stimuli (i.e., stressors). Effects of this response are sometimes perceptible-such as an this response are sometimes perceptible-such as an increased heart rate, respiratory rate, sweating, skin increased heart rate, respiratory rate, sweating, skin problems, or tense muscles.problems, or tense muscles.
Other changes, though common, are not perceptible: Other changes, though common, are not perceptible: increased blood pressure, metabolism, and changes in increased blood pressure, metabolism, and changes in circulating fats. circulating fats.
Continued exposure to stressors, as negative type, will Continued exposure to stressors, as negative type, will often lead to mental and physical symptoms such as often lead to mental and physical symptoms such as anxiety, depression, heart palpitations, and muscular anxiety, depression, heart palpitations, and muscular aches and pains.aches and pains.
Various physical and mental disorders may develop which Various physical and mental disorders may develop which may be serious enough to cause disability and even death may be serious enough to cause disability and even death if stress not regulate effectively. if stress not regulate effectively.
Managements of stress?Managements of stress? Everyone has some methods for dealing with stress. Everyone has some methods for dealing with stress.
Sometimes the methods we use for dealing with stress are Sometimes the methods we use for dealing with stress are productive: meditation, exercise, and listening to our productive: meditation, exercise, and listening to our favorite music.favorite music.
But sometimes the methods we choose are not so positive: But sometimes the methods we choose are not so positive: alcohol abuse, smoking and overeating.alcohol abuse, smoking and overeating.
Though these negative stress management tools to tend to Though these negative stress management tools to tend to work in the short term, in the long term they will have other work in the short term, in the long term they will have other negative health effects.negative health effects.
It is best to find stress management tools that will have It is best to find stress management tools that will have
beneficial, positive health effects in the long run and yet beneficial, positive health effects in the long run and yet still effectively manage stress in the short term. still effectively manage stress in the short term.
Sources of stressSources of stress How one can handle or cope with stress. This module How one can handle or cope with stress. This module
hopes to offer some practical advice on how to hopes to offer some practical advice on how to understand the sources and manage one's stress.understand the sources and manage one's stress.
What are the main sources of stresses in life.What are the main sources of stresses in life.
Are these stresses caused by people or things? Are these stresses caused by people or things?
How have you attempted to manage these stresses? By How have you attempted to manage these stresses? By avoiding them? By confronting them? avoiding them? By confronting them?
Have you ever given any thought to developing several, Have you ever given any thought to developing several, positive methods for stress management that could be positive methods for stress management that could be effectively and safely used when the need arises?effectively and safely used when the need arises?
Kinds of stressorsKinds of stressors Overexposure to the sun, and grief are all examples of Overexposure to the sun, and grief are all examples of
stressors.stressors.
While some of these stressors could be considered While some of these stressors could be considered good, pleasant and/or beneficial, they nevertheless good, pleasant and/or beneficial, they nevertheless cause a similar generalized response in the body as cause a similar generalized response in the body as increased heart rate, blood pressure, respiratory rate increased heart rate, blood pressure, respiratory rate and muscle tension.and muscle tension.
Therefore, it is important to note that stress is Therefore, it is important to note that stress is
cumulative. It doesn't make any difference whether the cumulative. It doesn't make any difference whether the stressor is good or bad, if you have enough stressors stressor is good or bad, if you have enough stressors occurring in your life at the same time, the body will occurring in your life at the same time, the body will suffer the "wear and tear"." suffer the "wear and tear"."
Degree of the stressorDegree of the stressor the degree to which the stressor is present. the degree to which the stressor is present.
The more of the stressor, the greater the The more of the stressor, the greater the stress it produces . So, for example, if a small stress it produces . So, for example, if a small headache causes some stress, a large headache headache causes some stress, a large headache will cause more stress. If a small argument causes will cause more stress. If a small argument causes a small amount of stress, a huge argument will a small amount of stress, a huge argument will cause more stress.cause more stress.
how the stressor is perceived,how the stressor is perceived,Different people will view stressors Different people will view stressors
differently, As a result, one stressor might differently, As a result, one stressor might produce distress in one person and eustress in produce distress in one person and eustress in another. another.
Eustress Eustress Eustress can be defined as a pleasant or curative Eustress can be defined as a pleasant or curative
stress. We can't always avoid stress, in fact, stress. We can't always avoid stress, in fact, sometimes we don't want to. Often, it is controlled sometimes we don't want to. Often, it is controlled stress that gives us our competitive edge in stress that gives us our competitive edge in performance related activities.performance related activities.
If you are involved in an oral interview for a job, If you are involved in an oral interview for a job, you will benefit from a certain amount of stress. It you will benefit from a certain amount of stress. It is stress that provides you with focus and gives is stress that provides you with focus and gives you your "competitive edge" that will help you you your "competitive edge" that will help you think quickly and clearly and express your thought think quickly and clearly and express your thought in ways that will benefit your interview process.in ways that will benefit your interview process.
Distress Distress Distress is an unpleasant or disease-Distress is an unpleasant or disease-
producing stress. Chronic, sustained, producing stress. Chronic, sustained, uncontrolled stress of a negative type may uncontrolled stress of a negative type may lead to a compromised immune system, lead to a compromised immune system, illness, and even death. As a result, we all illness, and even death. As a result, we all should become more aware of common or should become more aware of common or persistent distressors in our lives and initiate persistent distressors in our lives and initiate methods for managing them. methods for managing them.
Awareness of stress?Awareness of stress? How do we become aware of the How do we become aware of the
amount and types of stressors in our amount and types of stressors in our everyday lives? There are methods for everyday lives? There are methods for measuring stress that can be used at measuring stress that can be used at any time during the course of stress.any time during the course of stress.
Situational Stress Situational Stress Mental Stress Mental Stress
Situational StressSituational Stress Situational stress is caused by situational stressors in Situational stress is caused by situational stressors in
your immediate environment. An example would be your immediate environment. An example would be sitting in an airplane, you won't need to use the sitting in an airplane, you won't need to use the emergency instructions that the stewardess has just emergency instructions that the stewardess has just explained to you.explained to you.
Your work environment, while you are working, is Your work environment, while you are working, is considered a situational stress. You are running back considered a situational stress. You are running back and forth, dealing with customers, counting change, and forth, dealing with customers, counting change, answering phones, etc.answering phones, etc.
When your workplace is really busy, you may When your workplace is really busy, you may
experience a high level of situational stress. experience a high level of situational stress.
Mental StressMental Stress
Mind/mental stress is caused by negatively Mind/mental stress is caused by negatively perceiving life events. Some people have a perceiving life events. Some people have a tendency to exaggerate problems or even invent tendency to exaggerate problems or even invent problems that don't exist. Try to catch yourself problems that don't exist. Try to catch yourself being pessimistic.being pessimistic.
Mind stress is very common, to that extent that Mind stress is very common, to that extent that you are worrying or fretting over day to day you are worrying or fretting over day to day problems, and that frequently allow themselves to problems, and that frequently allow themselves to mentally worry or think negative thoughts are the mentally worry or think negative thoughts are the most prone to the negative long-term effects of most prone to the negative long-term effects of mind stress.mind stress.
Distress versus eustressDistress versus eustress
Distress is the most commonly-referred to Distress is the most commonly-referred to type of stress, having negative implications.type of stress, having negative implications.
Eustress is a positive form of stress, usually Eustress is a positive form of stress, usually
related to desirable events in person's life. related to desirable events in person's life.
Both can be equally taxing on the body, and Both can be equally taxing on the body, and are cumulative in nature, depending on a are cumulative in nature, depending on a person's way of adapting to a change that person's way of adapting to a change that has caused it.has caused it.
The Top 10 Steps to De-stressThe Top 10 Steps to De-stress
1.1. Heal yourself. Heal yourself. 2.2. Get organized. Get organized. 3.3. Set boundaries. Set boundaries. 4.4. Take time for yourself. Take time for yourself. 5.5. Be positive. Be positive. 6.6. Work in a career you love. Work in a career you love. 7.7. Involve in a supportive community. Involve in a supportive community. 8.8. Learn to say, "No." Learn to say, "No." 9.9. Zap tolerations. Zap tolerations. 10.10. Get your needs met. Get your needs met.
Zap tolerations.Zap tolerations. What are you tolerating in your life? What are you tolerating in your life?
As a coach, one of the exercises that I recommend is As a coach, one of the exercises that I recommend is to eliminate or zap “tolerations.” The dictionary to eliminate or zap “tolerations.” The dictionary definition for definition for toleratetolerate is “to put up with, to endure.” is “to put up with, to endure.” When you are eliminating tolerations, you want to When you are eliminating tolerations, you want to zap those things that are draining your energy. This zap those things that are draining your energy. This way you free up your energy for positive action or way you free up your energy for positive action or relaxation! You've got better things to do than to relaxation! You've got better things to do than to tolerate!tolerate!
Zapping tolerations is a necessary habit to have if Zapping tolerations is a necessary habit to have if we wish to improve our quality of life. As we grow, we wish to improve our quality of life. As we grow, we should progressively raise our standards to the we should progressively raise our standards to the creation of a toleration-free zone for our lives.creation of a toleration-free zone for our lives.
De-stress in 5 minutes or lessDe-stress in 5 minutes or less
Sunlight enhances the effect of mood-Sunlight enhances the effect of mood-stabilizing chemicals like serotonin.stabilizing chemicals like serotonin.
Studies show that laughter lowers levels of Studies show that laughter lowers levels of cortisone, a stress hormonecortisone, a stress hormone
Massaging infants can have a calming effect Massaging infants can have a calming effect on women, according to researchon women, according to research
Acute Stress Disorder:Acute Stress Disorder: Acute stress disorder (ASD) is a psychiatric Acute stress disorder (ASD) is a psychiatric
diagnosis that can be given to individuals in diagnosis that can be given to individuals in the first month following a traumatic event.the first month following a traumatic event.
The symptoms that define ASD are a greater The symptoms that define ASD are a greater
number of dissociate symptoms for ASD, such number of dissociate symptoms for ASD, such as not knowing where you are or feeling as if as not knowing where you are or feeling as if you are outside of your body. you are outside of your body.
