Managing Stress

Question 1

Define:

Stress

Answer 1

The body and mind’s response to challenges and threats.

Positive stress (sometimes called eustress) is often at moderate levels and can enhance a person’s ability to focus and perform exceptionally.

Negative stress (sometimes called distress) often exceeds moderate levels and impedes people’s ability to perform well.

Question 2

Define

Stressor

Answer 2

A situation or event that triggers stressful feelings.

Question 3

Explain:

Four general types of stressors

Answer 3

Major life changes, catastrophes, everyday problems, and environmental problems.

Question 4

Define:

Catastrophe

Answer 4

An unexpected event that threatens lives and destroys property.

Question 5

The stages in which the body responds to stress.

Answer 5

The alarm stage, the resistance stage, and the exhaustion stage.

Alarm stage: the release of (epinephrine) adrenaline into the bloodstream (faster heartbeat, rapid breathing, as well as tense muscles).

Resistance stage: inability to deal successfully with the stressor during the alarm stage leads to the resistance stage. The continued presence of the stressor becomes normalized as the symptoms from the alarm stage disappear. Nonetheless, you will use a lot of energy on your daily tasks as you may notice increased fatigue, irritability, and inability to handle additional stress.

Exhaustion stage: during this stage, the body is unable to handle the physical and emotional demands placed upon it. The exaustion stage is uncommon for all stressful situations but only occurs in case of a prolonged stressor that last weeks, months, or years. Extremely stressful situations, such as the death of a loved one, can put one at risk of exaustion.

Question 6

Identify:

List some of the warning signs of stress.

Answer 6

Changes in how your body functions and changes in emotions, thoughts, and behaviors.

(revision reminder: include the table from lecture 4.2)

Question 7

Stress and illness

Answer 7

Stress can trigger certain illnesses, reduce the body’s ability to fight an illness, and make some diseases harder to control.

• Stomaches
• Asthma
• Headaches

Continued stress can eventually weaken the immune system.

Question 8

The “flight-or-fight” response is associated with this stage of stress.

Answer 8

Alarm stage

Question 9

How you react to a stressor depends on how you assess a situation. What factors contribute to this?

Answer 9

Your personality influences your assessment of a situation.

• Optimism and pessimism
• Perfectionism
• Resilience

Question 10

These two techniques can help you keep stress under control.

Answer 10

Time management and mental rehearsal.

Time management: Better time management will make you feel in charge of your daily schedule, which allows you more time to relax and have fun.

Mental rehearsal: can help you develop confidence in your ability to perform well at the event.

Question 11

Identify:

Three strategies that can help you relieve tension

Answer 11

Physical activity, relaxation, and biofeedback.