Stress Management
1. What is stress:
Stress is the body’s physical/emotional response to a perceived demand or threat.
2. There are two types of stress:
a. Eustress is defined as stress that helps a person perform at a higher level and achieve their goals
b. Distress is defined as stress that is overwhelming, hinders performance and over all well being. This stress decreases health, hindering the body’s immune and metabolic systems
3. There are two main components to stress:
a. Mental/emotional component:
There must be a perception of a demand or threat.
b. Physical component: Fight or Flight Response
The body releases the stress hormones adrenaline and cortisol. Together, these hormones have several important physiological effects including increasing heart rate, breath rate, muscle tension, blood pressure, secretion of insulin to liberate energy and blood flow to the brain, lungs, heart and muscles.
Therefore, stress management should include both altering perception as well as managing the physical stress.
4. Stress has been linked to many diseases and conditions, mainly because of the effects of the stress hormones on the body. They include:
Heart Disease Cancer Child/spousal abuse Insomnia
Hypertension Rheumatoid Arthritis Alcohol/drug use/abuse Headaches
Gastrointestinal problems Dermatological disorders Violence/aggression Accidents
Diabetes Tobacco use Back problems Suicide
Mental health problems Respiratory problems Sexual problems
5. How to manage stress:
a. Identify signs and symptoms of stress
b. Identify the stressors
c. Identify reasons for stressors and eliminate if possible
d. If you are unable to eliminate or reduce stressors then learn to manage stress with stress reduction techniques
6. The Relaxation Response (RR)
The RR is defined as stimulation to the area of the hypothalamus, decreasing the sympathetic nervous system activity including body metabolism, breath rate, heart rate and blood pressure.
7. Stress reduction techniques that induce the relaxation response:
a. Breathing exercises
b. Progressive relation
c. Meditation
d. Visualization/guided imagery
e. Massage
f. Exercise
g. Humor
8. Long term stress management
a. Think Positive
b. Dispute irrational beliefs
c. See problems as opportunities
d. Re-label emotions
e. Time management, prioritizing things in your life, minimize procrastination
f. Learn to communicate effectively
g. Talk thinks out with someone you trust, feel comfortable talking to and value their opinion
h. Realistic expectations
9. Create a healthy lifestyle
a. Eat well
b. Be physically active
c. Get a good night rest
d. Eliminate/avoid or reduce drugs, cigarettes and alcohol
e. Establish and maintain healthy relationships
f. Keep a positive attitude
Remember:
Make changes slowly, changing easier things first; don’t be discouraged by setbacks and find out how others have been successful with making their stress reducing changes.
Signs and Symptoms of Stress
Physical Signs Behavioral Signs
Increased heart rate Increased smoking, drinking, drug use
Dry mouth Yelling
Muscle aches, stiffness, pain Swearing
High blood pressure Aggression
Chest pain Changes in eating habits
Frequent colds or flu Changes in sleeping habits
Exacerbation of existing illness Nervousness (nail biting, fidgeting, pacing, etc.)
Headaches
Indigestion
Constipation
Stomach cramps
Sweating
Nausea
Trembling
Fatigue
Weight gain or loss
Mental Signs Emotional Signs
Difficulty concentrating Anxiety
Decreased memory Anger
Indecisiveness Irritability
Mind going blank or racing Impatience
Confusion Short temper
Loss of sense of humor Frustration
Decreased libido Worry
Inattentiveness Fear
Bad dreams
Sources of Stress
If something is perceived as a demand or a threat then it can precipitate a stress response. An event or situation that leads to stress is called a “stressor”. This is a general overview of the most common kind of stressors.
Physical environment: Bright lights, noise, heat, cold, traffic.
Social/relationship: Rudeness or aggressiveness in others, conflicts with family, friends, neighbors, not spending enough time with important people, lack of social support, loneliness.
Financial: Taxes, bills, unplanned expenses, “making ends meet”.
Organizational: Red tape, rules, regulations, deadlines, work or school culture.
Life events: Death of a family member, loss of a job, illness, starting university, work promotion, birth of a child, marriage, divorce, winning lottery.
Lifestyle choices: Sleep, caffeine, alcohol, drugs, time management, nutrition.
Physiological: Poor health, physical illness, pregnancy, injury.