Stress+and+Stress+Management+Definitions

Stress - the reaction of the body and mind to everyday demands

Distress - negative stress ( a death in the family, a test, stress that is unhappy)

Eustress - positive stress ( a wedding, a first date, stress that is happy)

Stressor - any stimulus response that produces a stress response

Examples:

Biological stressor - biochemical imbalance, mental or physical illness, disability or injury

Environmental stressor -- poverty, pollution, crowding, noise, or natural disaster

Cognitive or thinking stressor - way you perceive a situation or what you expect from it

Personal behavior stressor - tobacco, alcohol, or other drugs, not exercising (negative reactions in mind or body)

Life situations - relative or pet die, parents separate or divorce, trouble in relationships with peers

Body Stress Response:

Two major systems of the body are active during the response to stress:

Nervous system Endocrine system

Three stages that occur in physical or emotional stress (both positive and negative):

1) Alarm - first stage in stress response, body and mind go on high alert "fight or flight" breathing increases, throat constricts and blood flow increased

A) adrenaline - "emergency hormone" secreted by adrenal gland to prepare the body to react to a stressor

2. Resistance - second stage of stress response, body tries to repair its damage from stressful event and return to normal

3. Fatigue - third stage of stress response, resulting in tired feeling (little energy)

A) physical fatigue - end of long day or after exercise (soreness and increased levels of tiredness)

B) pathological fatigue - overworking the body's defense in fighting disease (anemia, flu, drugs, alcohol)

C) psychological fatigue - constant worry, overwork, depression, boredom and isolation

Stress Tolerance -- amount of stress you can handle before you reach a state of too much stress

Type A Personality - competitive, high achieving personality type most likely to develop heart disease and other problems

Type B Personality - "laid back", non-competitive personality type less likely to suffer from heart disease

Hardy personality - personality type that seems to stay healthy despite major or even traumatic stressors

Stress and the Body - Mind Connection:

Too much stress can cause: raised blood pressure, weakens the immune system, and can cause other health risks. It can lead to premature or early death.

What is a psychosomatic response to stress? A physical disorder that results from stress rather than from an injury or illness. Psycho means "of the mind" and somatic means "of the body" Ex: sleep disorders, skin disorders, stomachaches, digestive problems and headaches.

4 Signs of Stress:

physical - headaches, trembling, twitching, upset stomach, anything physical that involves the body

emotional signs - frustration, nervousness, boredom - involves emotions

mental signs - trouble reading or thinking clearly, anything to do with the mind and concentration

behavioral signs - not eating, overeating, compulsive talking, any behaviors that someone participates in

Two Ways to Deal with Stress:

1) eliminate the stressor or reduce exposure to it 2) change the way you receive or react to the stressor

Four ways to manage your time:

1) Set and prioritize goals each day 2) Budget your time - set regular time slots each day for relaxation, exercise and sleep 3) Learn to say no - start with little things and work your way up to big things 4) Slow down - make a conscious effort to do ordinary things like talk, walk, and eat more slowly

Rechanneling - transferring or redirecting your energies - use pent up energy to exercise, wash the car or straighten your room. Put distance between you and the stressful event.

Relaxation response - a state of deep rest that can be reached if one or more relaxation techniques are practiced regularly

Support group - an informal or formal gathering of people who meet and share experiences, feelings, and trust

Time management skills - specific strategies for planning and using time in effective healthful ways

Priorities - those goals, tasks, or activities that you judge as more important to do than any others