Stress

Reported by Group 1

Stress
Stress is a state of psychological and physical tension produced when an individual perceives that they are unable to cope with the demands imposed on them by a stressor.

Physical and Biological Factors in stress

Autonomic Nervous system Takes messages to and from the bodys internal organs, monitoring such processes as breathing, heart rate and digestion.
Sympathetic Nervous System Parasympathetic Nervous System

Endocrine system
Releases their products directly into the bloodstream. Manufactures hormones, chemical messengers that travel in the bloodstream, to all parts of the body.
ENDOCRINE SYSTEM

GLANDS

HORMONES

SAM versus HPA

SAM (Sympathetic Adrenal Medullary System) HPA (Hypothalamus-PituitaryAdrenal Axis)

Fight or Flight

Increase in energy Increased alertness Increased blood flow to the muscles Increased heart and respiration rate Reduced activity in digestive system Increased release of clotting factors in the blood Adrenaline and Noradrenalin increase the output of the heart ,which can cause increase in Blood Pressure.

Cortisol is important for

coping with long term stress, it maintains a steady supply of fuel. Glucocorticoids conserve glucose for neural tissues, elevate or stabilise blood glucose levels, mobilise protein reserves, conserve salts and water. Cortisol helps reverse bodies initial stress responses and helps body to revert to a stable state.

General Adaptation Syndrome

Hans Selyes concept to describe the common effects on the body when demands are placed on it.
Stressor G. A. S. 3 Stages: 1. Alarm 2. Resistance 3. Exhaustion Healthy Adaptation or Illness

Alarm

Fight or Flight reaction: body mobilizes resources to combat threat; activates the sympathetic nervous system.

Resistance

Enhanced ability to fight stressor via moderate physiological arousal; ability to withstand additional stressors (e.g., infection) is reduced.

Exhaustion

Depletion of resources brings on diseases and disorders (e.g., chronically high heart rate and blood pressure increase chances of heart attack and stroke).

Levels of Stress
EUSTRESS
The positive stress which occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.

DISTRESS
The negative stress which occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.

SOURCES OF STRESS
Stress can come from Inside Overload Conflict Frustration Body Image Socio-economic status

Stress can come from Outside i.e. surroundings, environment

Family School Friends /Peers Society Others

SOURCES OF STRESS
1. Death of a spouse 2. Divorce 3. Marital separation 4. Imprisonment 5. Death of a close relative 6. Personal injury or illness 7. Marriage 8. Fired from a job 9. Marital reconciliation 10. Retirement 11. Illness of a relative 12. Pregnancy 13. Sexual problems 14. Birth or adoption 15. Business readjustment 16. Change in financial status 17. Death of a close friend 18. Change to different work 19. Increased arguments with spouse 20. Mortgage or loan for major purchase 21. Foreclosure on mortgage or loan 22. Change in job responsibilities 23. Child leaving home 24. Problems with in-laws 25. Outstanding personal achievement 26. Spouse begins or stops work

27. Begin or end school 39. Vacation 28. Change in living conditions 40. Any festivals 29. Changing personal habits 41. Minor law violation 30. Problems with your boss 31. Change in work 32. Hours/conditions 33. Change in residence or school Recreation 34. Church or social activities 35. Mortgage or loan 36. Change in sleeping habits 37. Change in family gatherings 38. Change in eating habits

Signs of Stress
PHYSICAL
Poor appetite or overeating Feeing tired and fatigued Various aches and pains ---headache body ache muscle pain Nausea & abdominal Pain Sleep problems Falling sick very often e.g. fever cough cold diarrhea ( because of lowering of immunity due to stress)

Signs of Stress
MENTAL
Feeling low Nervousness and Anxiety Excessive Anger or Depression Being easily upset Poor self confidence Low self esteem Lack of Concentration Poor performance in studies

Signs of Stress
Behavioral
Too much sleep (hypersomnia) or too little sleep (insomnia) Nightmares Nervous habits like nail-biting or foottapping Decreased sex drive Teeth grinding Irritability or impatience Crying over minor incidents Dreading going to work or other activities

Consequences of Stress
Behavioral Consequences The behavioral consequences of stress, such as alcohol abuse, may harm the person under stress or others. Psychological Consequences Psychological consequences relate to a persons mental health and well-being. Medical Consequences Medical consequences affect a persons physical well-being. Heart disease and stroke, among other illnesses, have been linked to stress.

 Performance
One clear organizational consequence of too much stress is a decline in performance.

Withdrawal
The most significant forms of withdrawal behavior are absenteeism and quitting.

Attitudes
Stress can have a negative effect on job satisfaction, morale, organizational commitment, and motivation to perform at high levels.

Burnout
Is the general feeling of exhaustion that develops when an individual simultaneously experiences too much pressure and has too few sources of satisfaction.

STRESS MANAGEMENT TIPS

Making little changes in your life can really add up to a big feeling of relief. Learn to recognize when you are feeling stressed and simple ways you can relax. Take a break. Have a cold drink, get some fresh air, or close your eyes for a minute to refocus. Stay positive to help friends and family cope with stress. Let others know you're feeling overwhelmed and tell them how they can help. Allow yourself to simply say "no" to friends and family when you know you cannot meet their demands without becoming overwhelmed.

 Be prepared for unexpected problems such as traffic, a lost pet or a family emergency. Prioritize. Take control of your "to do" list by deciding what's really most important on your list. Write down feelings of sadness, frustration or anger to get a clearer perspective of your emotions. Enjoy life's simple pleasures like colorful flowers, dancing, music, and social outings, etc. Share your talents to better the lives of others as well as your sense of well-being.

STRESS MANAGEMENT PLAN

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. Exercise regularly. Have healthy eating habits never skip breakfast Reduce sedentary activities like TV Video games etc. Eat healthy nutritious food. Avoid Junk food . Avoid excess caffeine intake eg tea coffee chocolates and cola drinks Do NOT TAKE QUICK FIX REMEDIES like alcohol tobacco and drugs Practice time management Learn relaxation exercises. Rehearse and practice situations. Learn practical coping skills. Decrease negative self talk. Learn to feel good with a workable result Dont be a perfectionist. Build a network of friends.