Stress Management

BY Abdul Khaliq

 Definition of Stress
physical and psychological responses to the
pressures of daily life
Or
Stress is the way human beings react both physically
and mentally to changes, events, and
situations in their lives.

Causes of Stress
The most frequent reasons for
stressing out fall into three main
categories:
1. The unsettling effects of change
2. The feeling that an outside force is
challenging or threatening you
3. The feeling that you have lost
personal control.

Some more causes

Increased academic demands
Being on your own in a new environment
Changes in family relations
Financial responsibilities
Changes in your social life
Exposure to new people, ideas, and temptations
Awareness of your Gender identity and
orientation
Preparing for life after graduation.

Types of Stressors
Stressors
Situations that are considered stress generating are known
as stressors.
Many professionals suggest that there is a difference
between what we perceive as positive stress, and distress,
which refers to negative stress.
Positive stress has the following characteristics:

Motivates, focuses energy

Is short-term
Is perceived as within our managing abilities
Feels exciting
Improves performance

Examples of positive personal stressors

Receiving a promotion at work

Starting a new job
Marriage or commitment ceremony
Buying a home
Having a child
Moving
Taking or planning a vacation
Holiday seasons
Retiring
Taking educational classes or learning a
new hobby

Negative stress
Negative stress has the following characteristics:
Causes anxiety
Can be short or long-term
Is perceived as outside of our coping abilities
Feels unpleasant
Decreases performance
Can lead to mental and physical problems

Examples of negative personal stressors

Filing for divorce

The death of a partner
Losing contact with loved ones
The death of a family member
Hospitalization (oneself or a family member)
Injury or illness (oneself or a family member)
Being abused (ill-treated) or neglected
Separation from a spouse or committed relationship partner
Conflict in interpersonal relationships
Bankruptcy/money problems
Unemployment
Sleep problems
Childrens problems at school
Legal problems
Inadequate or substandard housing
Excessive job demands
Job insecurity
Conflicts with team mates and supervisors
Lack of training necessary to do a job
Making presentations in front of colleagues or clients
Unproductive and time-consuming meetings
Commuting and travel schedules

Definition of Distress
Psychological (meaning extreme anxiety,
sorrow, or pain) distressis a general term
used to describe unpleasant feelings or
emotions
that
impact
your
level
of
functioning. In other words, it is psychological
discomfort that interferes with your activities
of daily living.
Distress is result in negative views of the
environment, others, and the self. Sadness,
anxiety, distraction, and symptoms of mental
illness

Symptoms of Distress

Symptoms of stress fall into three general, but interrelated,

categoriesphysical, mental,
and emotional.
These symptoms are given below
Headaches
Fatigue (Tiredness )
Gastrointestinal problems
Hypertension (high blood pressure)

Heart problems such as palpitations (
)
Inability to focus/lack of concentration
Sleep disturbances, whether its sleeping too much or an inability
to sleep
Sweating palms/shaking hands
Anxiety
Sexual problems.

Behavioral changes due to stress.

Irritability ()
Disruptive eating patterns (overeating
or under eating)
Harsh treatment of others
Increased smoking or alcohol
consumption
Isolation
Compulsive shopping.

Internal Sources of Stress

Common internal sources of stress

Fears (e.g., fears of flying, heights, public speaking,
chatting with strangers at a party)
Repetitive thought patterns
Worrying about future events (e.g., waiting for medical test
results or job restructuring)
Unrealistic or perfectionist expectations
Habitual behavior patterns that can lead to stress include:
Over scheduling
Failing to be assertive( self confident )
Failing to set and maintain healthy boundaries
Failing to plan ahead

Cognitive Aspects of Stress and Anxiety

Anxiety is a feeling that we commonly experience when faced

with stressful life events.
Physical Symptoms:
Sweaty palms
Muscular stress
Racing heart
Flushed cheeks
Light headedness ( Brain disease)
Behaviors:
Avoiding situations where anxiety might occur
Leaving situations when feelings of anxiety begins to occur
Try to do things perfectly or try to control events to prevent
danger

Cognitive Aspects of Stress and Anxiety

Moods:
Nervous
Irritable (Short tempered)
Anxious (Nervous)
Frightened
Thoughts:
Overestimation of danger
Underestimation of your ability to cope
Underestimation of help available
Worries and disastrous thoughts

Anxious Thoughts

Anxious thoughts are future oriented and often predict

disastrous outcome () . Anxious thoughts often
begin with, What if and end with a disastrous ideas.
For example, a man with a fear of public speaking may,
before a talk, think, What if I forgot my words? What if
I forget my notes? What if people think Im a fool and
dont know what I am talking about?

50 Common Signs and Symptoms of Stress

1. Frequent headaches, jaw clenching or pain

2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness
7. Ringing in the ears
8. Frequent blushing, sweating
9. Dry mouth, problems swallowing
10. Cold or sweaty hands, feet
11. Frequent colds, infections
12. Rashes, itching, hives, goose bumps
13. Unexplained or frequent allergy attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea
17. Difficulty in breathing

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Sudden attacks of panic

Chest pain, palpitations
Frequent urination
Low sexual drive or performance
Excess anxiety, worry, guilt, nervousness
Increased anger, frustration, aggression
Depression or intense mood
Increased or decreased appetite
Insomnia, nightmares, disturbing dreams
Difficulty in concentration
Trouble in learning new information
Forgetfulness, disorganization, confusion
Difficulty in making decisions
Feeling overwhelmed
Frequent crying or suicidal thoughts
Feelings of loneliness
Little interest in appearance or punctuality
Nervous habits, feet tapping, fidgeting

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Increased frustration, irritability

Overreaction to petty annoyances
Increased number of minor accidents
Obsessive/compulsive behaviors
Reduced work productivity
Lies or excuses to cover up poor work
Rapid or mumbled speech
Excessive defensiveness or suspiciousness
Problems with communication
Social withdrawal or isolation
Constant tiredness, weakness, fatigue
Frequent use of over-the-counter drugs
Weight gain or loss without diet
Increased smoking, alcohol, or drug use
Excessive gambling or impulse buying