Awareness of Stress and Stress Management – Unit 448

Learning Objectives

By the end of this session you will:

1. Identify and describe the symptoms of stress

2. Describe how stress changes behaviour

3. List and describe the short-term effects of stress

4. List and describe the long-term effects of stress

5. List and describe a range of stress management techniques

6. Identify support services available to help with stress management

We Need Stress

If a tightrope walker walked on a wire that was not under stress - slack - the tightrope walker would fall.

The same is true of ourselves, everyone needs a certain amount of stress or pressure to live well. It's what gets you out of bed in the morning and motivates you throughout the day.

"Wonderland Walker 5" by kevint3141 (Kevin T) - http://www.flickr.com/photos/kevint3141/3764663570/in/photostream. Licensed under CC BY 2.0 via Wikimedia Commons

What is Stress?

Stress is a survival mechanism.

When your brain perceives danger it goes into emergency mode to get you out of trouble quickly.

All your body’s resources go into getting you moving so that you can fight or run.

Physical Response to StressStress causes a surge of hormones in your body:

Heart rate increases to pump more

blood to your muscles

Increased breathing

oxygenates the extra

blood

Muscles tense to

prepare to fight or run

Pupils dilate so you can see better

Blood flow to the brain

lets you think

Adrenaline gives you

strength and agility

Ongoing Stress

The body's response to stress usually regulates itself. As your hormone levels fall, your heart and blood pressure will return to normal.

Stress that is too intense or prolonged, causes your body to release stress hormones over a long period. This increases the risk of a range of physical health problems.

Definitions of Stress

Stress is the body's reaction to any change that requires an adjustment or response.

A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

Respiratory System

Adrenaline and cortisol cause the heart to beat faster and breathing to become shallow.

In the short term this can cause:• Hyperventilation• Dizziness• Fainting

In the long term this could lead to asthma or emphysema.

Immune System

In the short term stress stimulates the immune system to help you stave off infection and heal wounds.

Over time, cortisol compromises your immune system worsening allergies and autoimmune diseases and making it harder to tackle:

• Virus infections• Fungus infections• Bacteria• Cancer cells

.

Digestive System

Blood flow to the digestive system is decreased.

Gastric juices, saliva production reduce and digestion reduce.

Adrenaline and cortisol make you feel hungry and your liver produces extra sugar (glucose).

Digestive System

Short term symptoms include:• Upset stomach or butterflies• Dry mouth• Nausea and vomiting• Heartburn and acid reflux• Bowel problems

Long term symptoms include:• Irritable Bowel Syndrome (IBS) • Ulcers• Diabetes

Cardiovascular System

The short term effects of continued increased heart rate are:• Sweating and blushing • High blood pressure• Palpitations

The long term effects are:• Heart attack• Stroke

Muscular System

Under stress, your muscles tense up to protect themselves from injury. Tight muscles cause:

• Headaches• Back and shoulder pain• Migraines

Over time, you may stop exercising or turn to pain medication, setting off an unhealthy cycle.

Reproductive System

The short term effects include:• Loss of desire• Irregular menstrual cycle

Long term effects include: • Erectile dysfunction• Infertility

Mental Health

In the short term you may:• Have intense emotions• Be unable to make decisions• Have difficulty remembering• Have insomnia

In the long term there is a

link between stress and social withdrawal,

anxiety, depression and Alzheimer’s disease.

Causes of Stress

Stress is not the same for everybody, nor does everyone experience stress in the same way.

Stress is different for each and every one of us. What is stressful for one person may or may not be stressful for another.

Each of us responds to stress in an entirely different way.

Awareness of Stress and Stress Management – Unit 448