STRESS &

STRESS
MANAGEMENT

LEARNING OUTCOMES : At the end of the session, you should be able

to: Define stress.
Describe variation in stress
Discuss the reactions to stressful situations.
Indicate consequences of stress and what
happen when stress overloading.
Indicate common stressors among students.
Indicate various methods coping with stress.

Stress Facts
The American Academy of Family
Physicians estimates that 60% of
the problems brought to
physicians in the U.S. are stress
related. Many are the result of
stress; others are made worse or
last longer because of it.

History
A key to the understanding of the negative
aspects of stress is the concept of milieu
interieur (the internal environment of the body),
which was first advanced by the French
physiologist Claude Bernard.
He described it as external changes in the

environment or external forces that change

the internal balance must be reacted to and
compensated for if the organism is to
survive.

Stress: What is it?

Although we all talk about stress, it often isnt
clear what stress is really about.
Many people consider stress to be something
that happens to them, as a negative event
such as an injury or a job loss. Others think
that stress is what happens to our body,
mind, and behavior in response to an event
(E.g. heart thumping, anxiety, or nail biting).

Stress & Stressor

Stress : A persons response to events that

are threatening

or challenging.

Stressor : A stimulus that causes stress

Sources of Stress

Health Problems with

Excessive Stress
CHD and stroke
Gastrointestinal problems such as
ulcers
Impaired immune system
Insomnia, headache
Backache
Drug & alcohol use

How Stress Promotes Illness

Direct effect
Raises blood pressure
Impairs immune system
Indirect effect
Less positive behaviors
(exercise, healthy diet, lack of sleep)
More negative behaviors
(drinking, smoking, unhealthy diet)

The Stress Target Zone

BURN
OUT

RUST
OUT

(Distress)

(Boredom)

EUSTRESS
(The optimal amount of stress)

Rust out: Boredom

Fatigue.
Frustration.
Dissatisfaction.

Eustress: Good Stress

Getting into college.
Getting engaged.
Winning the lottery.

Distress: Stress From Bad Sources

Difficult work environment.
Threat of personal injury.
Diseases.

Categorizing Stressors
There are three general types of stressors:
Cataclysmic events: Strong stressors that occur
suddenly and typically affect many people at once
(e.g., natural disasters).
Personal stressors: Major life events, such as the
death of a family member, that have immediate
negative consequences that generally fade with time.
Background stressors: Everyday annoyances, such
as being stuck in traffic, that cause minor irritations
and may have long-term ill effects if they continue or
are compounded by other stressful events.

The General Adaptation Syndrome

A theory developed by Selye that suggests that a
persons response to a stressor consists of three
stages: alarm and mobilization, resistance, and
exhaustion.
Stage I Alarm & Mobilization:
The fight or flight response which causes you to be
ready for physical activity.

THE GENERAL ADAPTATION

SYNDROME
Stage II Resistance:
If stress continues, the body adapts
to the stressors it is being exposed
to.
Stage III Exhaustion:
Stress continues to exist for a long
time.

THE GENERAL ADAPTATION

SYNDROME
Stressor
Meeting and
resisting
stressor.

Coping with
stress and
resistance to
stressor.

Negative
consequ-ences of stress
(such as illness)
occur when
coping is
inadequate.

STRESS MANAGEMENT

Coping with Stress

Efforts to control, reduce, or learn to
tolerate the threats that lead to
stress are known as coping.
We habitually use certain coping
responses to deal with stress.

Types of
Coping Strategies
Active Coping
Strategies
Accepting
Re-Appraising
Praying
Problem Solving
Controlling
Seeking Social
Support

Passive Coping
Strategies
Ignoring
Escaping
Confronting
Relaxing
Exercising
Seeking

Social Support

Steps To Managing Stress

Step 1: Identify if you are
stressed.
Step 2: Identify the stressor.
Step 3: Identify the reason for
the stressor
Step 4: Select an appropriate
stress management strategy and
apply it.
Step 5: Evaluate.

Summary of Stress
You may not be able to
smooth out the surf,
but you can learn to ride
the waves!

Common Stress
Reduction Techniques

Quick "time out"

Jacobson's progressive relaxation
Autogenic training
Biofeedback
Meditation / imagery
Exercise

Quick "Time Out"

Deep breathing
Take mind off of problems

Jacobson's Progressive
Relaxation Technique
Involves alternate contraction
and relaxation of muscles
Teaches person to identify stressrelated tension in the body

Autogenic Relaxation Training

Combines deep rhythmic
breathing with soothing
imagery
Feelings of heaviness and
warmth facilitate process

Meditation / Imagery
Relies on deep breathing
Facilitated by images of
peace and relaxation

Exercise
Provides a
break
from reality
Improves mood
and selfesteem

Stress is a natural part of life

but with appropriate stress
management techniques you
can learn to manage it more
effectively.
Balance between each and
everything in life to avoid stress