MANAGING STRESS

Stress Management

What i s Stress?

What is Stress?

What is Stress?

What is Stress?

What is Stress?

What is Stress?

What is Stress?

What is Stress?

What is Stress?

I. What is Stress?

A) Stress is the body’s reaction to any internal or external demand.

B) The autonomic nervous system is controlled by

the hypothalamus which is known as the “master

gland”

sc) The hypothalamus receives the message of danger from the mind and delivers a message through the nervous system that connects, like a hard-wire neuron system, to every other system of the body

d) The hypothalamus also delivers a message to the endocrine system to initiate the secretion of hormones. The hormones, primarily adrenalin and cortisol, flood the bloodstream and travel throughout the body to deliver information to cells and systems that will aid in creating the ability to be more speedy and powerful.

e) Epinephrine and nonepinephrine are released in the blood streamthat lead to immediate responses that help the person deal with danger either by fighting or running.(Fight or flight)

f) UCLA scientists found that the stress hormone cortisol suppresses immune cells ability to activate an enzyme that keeps immune cells young known as telomerase

g) Telomeres are the protective DNA complex at the end of the chromosome. The destruction of this DNA complex shortens life span and speeds the body’deterioration which makes the person grow old faster

II. What Can Cause Stress?1)Survival Stressors

When the body is in a tense situation, the body reacts with a burst of energy called adrenaline. This reaction causes the body to react quicker to the problem and hopefully have a better chance of good outcome.

2)Individual or Internal Stressors

a) Family Problems

b) Economic Problems

3) Personality Typea) Type A personality:ambitious,rigidly organized, take on more than they can handle, “workaholics”

Symptoms: Free-floating hostility, impatience, irritability

b) Type B Personality

Generally live in a lower stress level, work steadily, it is all right if they do not achieve, When faced with competition they do not mind losing

3) External StressStressors for Students are: a) New Environment

b) Overdemanding Classroom Environment

c) Athletic Requirments

d) Peer Relationships

e) tests

f) Parents Expectations

g) Failing Grades

h) Techno-stress

Techno-stress 1) When people cannot resist being online or being connected all the time and and are always sharing constant updates. They feel they have to work faster because information flows faster. They habitually do multi-tasking and have very little time for sustained thinking and creative analysis.

2) Symptoms of Techno-stress:Anxiety, mental and physical fatigue, depression, lack of sleep nightmares, panic, cancer due to too much exposure to radiation, moral deterioration

III. Types of StressA) Acute Stress is brought on by a real or perceived immediate threat

to our physical, emotional, or psychological well being

B) Chronic StressResearchers have now discovered that long-term

activation of stress can have a hazardous, even lethal effect on the body, increasing obesity, heart disease, depression, sleep

disorders and anxiety.

IV. Forms of StressA)Eustress Positive Stress: It arises in any situation or circumstance that the person finds motivating and exciting

ea

Some experts believe that stress may cause 50% of all disease

Scientific research has shown that stress:

is a leading cause of both cancer and heart disease is a contributing factor in death lowers the immune system contributes to unhappiness

>How you react to stressful events can greatly affect your health physically, mentally and emotionally>Changing your reaction to events allow the opportunity to improve the outcomes of stressful situations

Ways To Deal With Stress1) As much as possible avoid the source of stress

Example: Avoid being with someone whom you know gives you stress

University: Study a different major or course or in a different school

Avoid going home late at night if you are afraid of strangers

2) Avoid conrtoversial issues like religion, politics, etc. Excuse yourself if these are the topics in a conversation.

3) Learn to respond and not react

4) When you are stressed, take a deep breath and calm your mind

5) Take a hot bath before making decisions

6) Take a long walk or go jogging, strolling around peaceful places like the park or the beach

7) Write down the challenge and think of three solutions

8) Wait three days if possible before making a decision

9) Do not neglect relaxing and taking vacations

10)Do not worry about things you cannot control like the weather, the economy, people’s behavior, etc.

11) Improve communication and work to resolve any conflict

12) Set realistic goals

13) Eat nutritious food and avoid junk foodEating fruits and vegetables will help strengthen your immune system. Your body works hard to remove all the toxins from junk food from your body. So when bacteria or viruses invade the body, they are outnumbered and that is why you get sick

14) Drink water often. Avoid using alcohol, drugs and tobacco to cope with stress

15) Exercise on a regular basisand take up a sport

16) Get enough sleep and plenty of rest

How lack of Sleep can cause

Stress?

DepressionAnd anxiety

Slower metabolism Irritability

17) Practice Relaxation techniques on a regular basis

Ex.: meditation, reflection, prayer, yoga, aroma therapy, getting a massage,etc.

18) Remove negativity in your life

19) Realize your limitations, learn to say no

20) A pleasant environment can contribute to a relaxing life. Rearrange your house or your bedroom to make it look relaxing.

Maybe you need to change the paint, throw away some stuff that clutter your space, install more storage like drawers and cabinets, buy an aquarium, put pictures of relaxing sceneries or sayings!

21) Listen to Relaxing Music

22) Learn to play a musical instrument

23) Do something you enjoy like taking up a hobby like drawing, painting, photography, cooking, baking, fishing, cross stitching, knitting, carpentry, crafts, etc.

24) Do something for others

25) Take care of a pet

26) Smile and laugh often

27)Learn to Forgive

Accept that people make mistakes

28) Sharing your story in a safe environment with people you trust allows you to gain perspective and learn new healthy ways to handle your stress

Your ability to reduce your stress has a direct effect on your ability to lower your risk for disease, especially cancer and heart diseaseManaging stress=healthy lifestyle=strong immune system=disease prevention