StressStressChapter 3Chapter 3

Stress VocabularyStress Vocabulary

StressStress: The response of your body and : The response of your body and mind to being challenged or threatened. mind to being challenged or threatened. It’s your body’s reaction to change.It’s your body’s reaction to change.

StressorStressor: “Trigger”, “Change”, anything : “Trigger”, “Change”, anything that causes a stress responsethat causes a stress response Can be physical, mental, emotional, socialCan be physical, mental, emotional, social

EustressEustress: Positive stress: Positive stress DistressDistress: Negative stress: Negative stress

4 General Types of 4 General Types of StressorsStressors

1.1. Major Life Changes: can be related to health, Major Life Changes: can be related to health, family, employment, friendships, or educationfamily, employment, friendships, or education

2.2. Catastrophes: Typically unexpected like Catastrophes: Typically unexpected like natural disasters, crime, terrorism, and warnatural disasters, crime, terrorism, and war

3.3. Everyday Problems: frequent everyday Everyday Problems: frequent everyday problems referred to as hassles – problems referred to as hassles – responsibilities, deadlines, homework, responsibilities, deadlines, homework, misplacing somethingmisplacing something

4.4. Environmental Problems: crowds, noise, Environmental Problems: crowds, noise, extreme temperatures, messy conditionsextreme temperatures, messy conditions

Stages of StressStages of Stress

All Stressors trigger the same stress All Stressors trigger the same stress response and they can be divided into 3 response and they can be divided into 3 stages. However, the intensity of each stages. However, the intensity of each stage will vary depending on the intensity stage will vary depending on the intensity of the stressor and your ability and of the stressor and your ability and readiness to deal with the stressor.readiness to deal with the stressor.

Alarm StageAlarm Stage(Stage one)(Stage one)

Your response to stress is automatic. Your response to stress is automatic. The body perceives stressors as a threat.The body perceives stressors as a threat.

Body releases adrenaline and causes Body releases adrenaline and causes changes in the body to prepare it to changes in the body to prepare it to Fight Fight or Flightor Flight

Depending how big of a threat the body Depending how big of a threat the body perceives the threat will depend on how perceives the threat will depend on how much adrenaline will be releasedmuch adrenaline will be released

Resistance StageResistance Stage(stage two)(stage two)

If you are not able to successfully respond to a If you are not able to successfully respond to a stressor in alarm stage, your move into stressor in alarm stage, your move into resistance stage. resistance stage.

Your body adapts to continued presence of Your body adapts to continued presence of stressor even though you might not recognize stressor even though you might not recognize the stressor is still there. the stressor is still there.

This stage uses up energy and may cause the This stage uses up energy and may cause the body fatigue, irritability, and less able to body fatigue, irritability, and less able to handle stress.handle stress.

Exhaustion StageExhaustion Stage(stage three)(stage three)

This stage occurs when the body can no longer This stage occurs when the body can no longer keep up with demands placed on it.keep up with demands placed on it.

Your physical and emotional resources are Your physical and emotional resources are depleted. depleted.

Takes a long time for this to happen. Type of Takes a long time for this to happen. Type of stress that causes this is chronic stress.stress that causes this is chronic stress.

Can result in physical and mental illness.Can result in physical and mental illness.

Chronic DistressChronic Distress

Distress that lasts a long timeDistress that lasts a long time Distress events may include death, loss, Distress events may include death, loss,

divorce, trauma, serious illnessdivorce, trauma, serious illness May lead to depression and suicidal May lead to depression and suicidal

thoughts and attemptsthoughts and attempts Lowered resistance to illnessLowered resistance to illness May cause physical health effects including: May cause physical health effects including:

heart, skin, digestive, immune system heart, skin, digestive, immune system problems.problems.

Signs of StressSigns of Stress

Can cause changes in behavior, emotions, Can cause changes in behavior, emotions, thinking, and physical statethinking, and physical state

Include:Include: Difficulty sleeping and concentratingDifficulty sleeping and concentrating Headaches and body achesHeadaches and body aches Irritability, overwhelmed, tenseIrritability, overwhelmed, tense Depressed, bored, cry for no reasonDepressed, bored, cry for no reason Loss or increased appetite Loss or increased appetite Negative thinking and criticism Negative thinking and criticism

Defense MechanismsDefense Mechanisms(chapter 2, page 49)(chapter 2, page 49)

Short term ways to cope with stress and Short term ways to cope with stress and difficult emotions.difficult emotions.

An automatic response to distress meant An automatic response to distress meant for short term use.for short term use.

Sometimes they “buy you time”Sometimes they “buy you time” May become a problem if you use them May become a problem if you use them

long termlong term

The 6 Defense MechanismsThe 6 Defense Mechanisms

DenialDenial: Refusing to accept reality or : Refusing to accept reality or pretending it doesn’t exist.pretending it doesn’t exist.

RationalizationRationalization: Making excuses to : Making excuses to avoid admitting mistakes or to avoid avoid admitting mistakes or to avoid feeling bad, guilty, or shame.feeling bad, guilty, or shame.

CompensationCompensation: Making up for weakness : Making up for weakness in one area by excelling in anotherin one area by excelling in another

ProjectionProjection: Putting your own faults onto : Putting your own faults onto another person.another person.

Reaction Formation: Reaction Formation: Behaving opposite to the Behaving opposite to the way you feel.way you feel.

RegressionRegression: Returning to immature behaviors : Returning to immature behaviors to express emotion. to express emotion.

2 other defense mechanisms include 2 other defense mechanisms include displacement and repression.displacement and repression.

What’s your stress style?What’s your stress style?Answer yes or noAnswer yes or no

1.1. When I feel stressed, I can’t concentrate or think When I feel stressed, I can’t concentrate or think clearly.clearly.

2.2. I get a stomachache or headache when I’m stressed.I get a stomachache or headache when I’m stressed.

3.3. I can tell I’m stressed because I worry about I can tell I’m stressed because I worry about everything.everything.

4.4. When I’m stressed, my heart beats fast and my When I’m stressed, my heart beats fast and my hands get sweaty.hands get sweaty.

5.5. I get irritated and upset when I’m under stress.I get irritated and upset when I’m under stress.

6.6. I usually get sick when I’m under a lot of stress.I usually get sick when I’m under a lot of stress.

Scoring your stress styleScoring your stress style

Give one mental stress point for a “yes” Give one mental stress point for a “yes” answer to statements 1, 3, and/or 5.answer to statements 1, 3, and/or 5.

Give one physical stress point for a “yes” Give one physical stress point for a “yes” answer to the statements 2, 4 and/or 6answer to the statements 2, 4 and/or 6

How do you stress????How do you stress????

PhysicalPhysical HeadacheHeadache Teeth grindingTeeth grinding Stomach/headacheStomach/headache Muscle tightnessMuscle tightness Pounding heartPounding heart FatigueFatigue SleeplessnessSleeplessness Get sickGet sick

Emotional and MentalEmotional and Mental FrustrationFrustration DepressionDepression IrritabilityIrritability WorryingWorrying ForgetfulnessForgetfulness Poor concentrationPoor concentration confusionconfusion

Stress ManagementStress Management

The ability to handle stress in a The ability to handle stress in a healthy way.healthy way.

How to Manage Your How to Manage Your StressStress

PhysicalPhysical ExerciseExercise YogaYoga MassageMassage Deep breathingDeep breathing Playing musicPlaying music RelaxationRelaxation

Mental and EmotionalMental and Emotional Reading or moviesReading or movies JournalJournal TalkingTalking Puzzles/gamesPuzzles/games Mind engaging Mind engaging

workoutsworkouts