Chapter 8 Flashcards
Definition of stress
Stress is defined by a disturbance in your physical and/or emotional state due to a real or perceived threat, aggravation, or excitement that disturbs the body’s “normal” physiological
state and to which the body must try to adapt
What’s a stress response?
Your body’s way of preparing you to deal with a demanding situation (e.g. heart pounding,
breath quickening, palms sweating, muscles tightening and a feeling of “butterflies” in the stomach)
What’s a stressor?
A stressor is any event that disrupts your body’s normal state
What are the two kind of stress and define them
Eustress: this is a positive stress. It can be produced by exciting experiences such as riding a roller
coaster, passing a driving test or developing a new relationship
Distress: this is a negative stress. It is produced by situations that cause worry, sorrow, pain or anger (pressures, problems) can reduce wellness causing mental, physical and emotional dysfunction.
Why is stress necessary?
Stress prepares the body for action which is both necessary and life-saving
In responding to a stressor, the body reacts in three stages. What are the three stages?
- Alarm
- Resistance
- Exhaustion
What is the alarm stage? What happens?
The alarm stage is activated by anything that causes you to worry, get excited or get
scared. Your initial response to any common stressor (getting a bad grade, fighting with a friend, almost getting into an accident) can activate this alarm response.
In a fraction of a
second, your body becomes alert and energized with a rush of adrenaline, noradrenaline and
cortisol. These stress hormones immediately trigger a series of physiological reactions to
prepare your body for action (fight / flight).
What is the resistance stage?
The resistance stage is when your body systems start to resist or fight the stressor. Your physiology and behavior adjusts, and builds resistance to the stressor. This stage
happens when the stress lasts for several minutes or turns into chronic stress (conflict that remains unresolved for weeks). Over time, we adapt as best we can to this kind of physical and
emotional stress. In most cases, your resistance is enough to overcome the stressor, and you
return to your normal state of being
What is the exhaustion stage?
The exhaustion stage happens when your body is no longer able to resist or
adapt to the stressor. No matter how hard you try to carry on, the tension becomes too much
and you give in to mental and physical exhaustion.
Your body continues to secrete stress hormones, but they become less effective and may even build up in your blood causing health
concerns. In addition, to escape the anxiety or depression caused by the chronic stress, you
may be tempted to drink or smoke too much, overeat or isolate yourself from others
What are the impacts of stress on health? (short term and long term)
Short term: you might get a cold, a stiff neck, aching back, or a stomach ache. As well,
your acne or allergies can flare up, you can have trouble sleeping, or feel anxious and irritable
Long term: it can lead
to psychosomatic diseases such as: a depressed immune system, hypertension, stroke,
coronary heart disease, ulcers, migraine and tension headaches, cancer, allergies, asthma, rheumatoid arthritis and backache
Too much stress can also lead to the following dysfunctional behaviors: worry, anxiety, neurosis, depression, domestic violence and suicide
What steps can I take to manage my stress? (4 steps)
Step 1: Identify your stressors and eliminate as many as you can
Step 2: Change your perception/response to the stressor
Step 3: Apply coping strategies
Step 4: Get help
Explain Step 1 and give an example (identify your stressors and eliminate as many as you can)
What factors are making you stressed out? It can be a person (roommate, parent, boss), a place (metro, clinic, work) or a certain event (exam time, interviews, traffic). Once you have
identified your stressors, evaluate each one and determine if you can eliminate any from your
life.
Examples:
If a certain friend is always negative and judging you, maybe it’s time to let go of that friendship and open yourself up to more positive and encouraging people
If working 20 hours/week is causing you stress with your studies, maybe cut down your
hours or stop working to focus on school. (reprioritize your time and money)
Explain Step 2 (Change your perception/response to the stressor)
Stressors that cannot be eliminated can be perceived or interpreted as less distressing. When
a “stressful” life situation arises, monitor your thoughts and attitude towards the situation. Stay calm and focus on the good, rather than going straight to panic mode.
Close your eyes for
1 minute and take some deep breaths. Review the situation mentally and redirect your
thoughts to more positive ones without denying the bad
If you can stay calm, keep a positive outlook, and have confidence in your ability to deal with stressors as they arise, you can avoid all the negative effects of stress.
Explain Step 3 (apply coping strategies) and name the 3 types of coping
If you cannot avoid a stressor (step 1) and you do not succeed in keeping your thoughts positive
(step 2), you need to have a good variety of coping techniques to help you overcome your
stress.
Self-care is really what’s needed here! If you are in good health, and practicing good lifestyle habits, you will have the energy and patience required to deal with life’s stressors!
- Physical coping strategies: keeping your body strong and healthy helps you cope with stress.
- Intellectual coping strategies: Different ways of thinking, if practiced regularly, can help
break unhealthy patterns and contribute to well-being. - Emotional coping strategies: these strategies help you in becoming less emotionally reactive
to the stressors you face, or alter the way you experience these “stressful” situations so they impact you differently
Physical coping strategies (8)
Do physical activity: Any physical activity will reduce your level of nervous tension,
because it releases the energy built up during a stressful situation
Slow your breathing: Sit or lie down quietly. Take long slow breaths. Breathe in through
your nose for 4-6 seconds and exhale for 4-6 seconds. Repeat several times
Sleep 7-9 hours every night: Good quality sleep allows your body to recover from the previous day’s stress. Lack of sleep is itself a stressor.
Eat a nutritious and well-balanced diet: Good nutrition gives you the energy to handle stress better. Avoid caffeine and sugar; they can cause you to feel restless and irritable.
Rest in a quiet place: Relax indoors or outdoors. Read a book or listen to peaceful music.
Include relaxing activities: Yoga and Tai Chi are effective methods to relax the body and mind. Join a class or find a YouTube session you like.
Relax your muscles: Contract-relax method of muscle relaxation. Lie down on your back, then starting with your feet, tense each part of your body for 5-10 seconds and then release it completely. You should end with your head and face. Take a deep breath between each muscle
contraction. Finish with 5 minutes of deep breathing and positive mantras.
Pay attention to your body: Notice the first signs of stress on your body and use stress
coping techniques right away to help your body resist the stress and restore balance.
