Psychology 101 project

StressDone by: Sally Suliman (211410555), Nouf Alsahil (214511389), Layan Alzaben(215410347) , Lamess Alotabi (212410226),

The greatest weapon against

stress is the ability to choose one thought over

another. William james

What is stress?Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body.

Types of stress

There are three different types of stress :❖ Acute Stress❖ Episodic Stress❖ Chronic Stress

Acute Stress

❖ Acute stress is the most widely experienced one, since it typically is caused by the daily demands and pressures encountered by each one of us. While the word “stress” connotes a negative impression, acute stress is what actually brings about excitement, joy and thrill in our lives.

Example of acute stress❖ Riding a roller coaster in a

theme park, for instance, is a situation that brings about acute stress, yet brings excitement. However, riding a higher and longer roller coaster can bring so much stress that you wish it would end sooner, or that you should have not gone for the ride in the first place. When the long and windy ride is over, you might feel the effects of too much acute stress, such as vomiting, tension headaches, and other psychological and/or physiological symptoms.

❖ Because acute stress occurs only at a very short period of time, these symptoms might only come out when the stress has already accumulated:

❖ Emotional distress, such as anger, anxiety, irritability, and acute periods of depression

❖ Physical problems, such as headache, pain, stomach upset, dizziness, heart palpitations, shortness of breath, hypertension and bowel disorders

Chronic Stress❖ Chronic stress is the total opposite of acute stress; it’s not

exciting and thrilling, but dangerous and unhealthy. Chronic stress tears the life of a person apart his mind, body or spirit.

❖ This type of stress is brought about by long-term exposure to stressors, such as unhappy marriage, traumatic experiences, unwanted career or job, stress of poverty, chronic illnesses, relationship conflicts, political problems, and dysfunctional families. These stressful situations seem to be unending, and the accumulated stress that results from exposure to them can be life-threatening, and can even lead a person to resort to violence, suicide and self-harm. Serious illnesses like stroke, heart attack, cancer, and psychological problems such as clinical depression and post-traumatic disorder can originate from chronic stress.

Common physical signs and symptoms of chronic stress are:

❖ Dry mouth❖ Difficulty in breathing❖ Pounding heart❖ Stomach ache❖ Headache❖ Diaphoresis❖ Frequent urination❖ Tightening of muscles❖ ...and more...

Mental signs and symptoms include:

❖ Sudden irritability❖ Tension

❖ Problems with concentration❖ Difficulty in sleeping

❖ Narrowed perception❖ Frequent feelings of fatigue

Stress Causes and EffectsWhat causes stress?Does stress affect everyone the same?What does stress ffect ?

What causes Stress?

❖ Stress can be caused by a physical or emotional change, or a change in your environment that requires you to adjust or respond. Things that make you feel stressed are called "stressors."

❖ Stressors can be minor hassles, major lifestyle changes, or a combination of both. Being able to identify stressors in your life and releasing the tension they cause are the keys to managing stress.

Common stressors that can affect people at all stages of life are:

❖ Illness, either personal or of a family member or friend.

❖ Death of a friend or loved one.❖ Problems in a personal

relationship.❖ Work overload.❖ Starting a new job or going to

a new school.❖ Legal problems.

❖ Unemployment.

❖ Retirement.

❖ Pregnancy.

❖ Crowds.

❖ Relocation.

❖ Daily hassles.

Does stress affect everyone the same?No. People respond in different ways to events and situations. One person may find an event joyful and gratifying, but another person may find the same event miserable and frustrating. Sometimes, people may handle stress in ways that make bad situations worse by reacting with feelings of anger, guilt, fear, hostility, anxiety, and moodiness. Others may face life's challenges with ease.

Stress Effects

On body :❖ Depression❖ Heart Attack❖ High Blood Pressure❖ Headache❖ Heartburn

On brain:❖ Chronic stress makes you

forgetful and emotional.❖ Stress halts the

production of new brain cells.

❖ Chronic stress shrinks your brain.

❖ Chronic stress increases your risk of dementia and Alzheimer’s.

How to Avoid Stress?❖ Manage your time.

❖ Look at your lifestyle: 1- Balance between personal, work, and family needs. 2- Find sense of purpose/meaning through connections with family/friends, and spirituality/volunteer work. 3- Get enough sleep. 4- Adopt healthy habits through eating healthy and exercising. 5- Get support (love, trust, and advice) from family, friends, or coworkers.

❖ Change your thinking: 1- Cognitive Behavior Therapy (CBT) helps in coping by changing the way you think. 2- Problem Solving helps identify stressful events & find ways to be able to change/deal with things you can’t change. 3- Assertive Communication helps express your feelings. Not being able to talk creates stress and makes negative feelings worse.

Unhealthy coping strategies

Some coping strategies that may temporarily reduce stress, but they may cause more damage. ❖ Smoking.

❖ Sleeping too much.

❖ Using pills/drugs.

❖ Eating junk food.

❖ Withdrawing from family, friends, and activities.

Sometimes a person may feel there’s nothing to do about stress. However, we all respond to stress differently.

Ways to Fight Stress1. Get moving: go for a walk, go to the gym, do

yoga or any other physical activity.2. Engage socially: have lunch with a family

member, call a friend, or help someone.3. Avoid stressor: learn to say “no”, or avoid

people who stress you out.4. Make time for fun: play games, or watch some

comedy. 5. Make time for relaxation: listen to music,

breathe deeply, meditate, spend time in nature, or take a long bath.

6. Do something you enjoy: ride a bike, or play piano.

7. Adopt healthy lifestyle: eat healthy (reduce caffeine, cigarettes), and get enough sleep.

References:

❖ http://www.helpguide.org/articles/stress/stress-management.htm

❖ http://www.webmd.com/balance/stress-management/stress-management-avoiding-unnecessary-stress

❖ http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

❖ https://explorable.com/three-different-kinds-of-stress

❖ http://www.healthline.com/health/whats-your-stress-type#2

❖ http://www.medicinenet.com/stress_and_heart_disease/page2.htm

❖ https://www.psychologytoday.com/basics/stress