Stress Management

UNDERSTANDING STRESS

Stress is a normal reaction to the changes and challenges of daily life. In the short term, stress can help you work better under pressure, but constant stress can lead to health problems. Stress is the feeling you have when faced with more work than usual. Some stress is normal and even beneficial. Stress can help you if you must work hard or react quickly.But if stress happens too often or lasts too long, it can have harmful effects. This can be associated with headaches, stomach aches, backaches, and difficulty sleeping. This can weaken your immune system, making it more difficult to fight illness. If you already have health problems, stress can make them worse. It can make you moody, stressed, or depressed. Your relationships may experience trouble, and you may not be successful at work or school or take on other responsibilities while still feeling committed and up to expectations.

https://youtu.be/fWFuQR_Wt4M?si=M5oPwnu2i033YnCS

Reference: Goldstein DS. Adrenal responses to stress. Cell Mol Neurobiol. 2010;30(8):1433-40. doi:10.1007/s10571-010-9606-9

BODY RESPONSE WHEN YOU ARE STRESSED:

When you are stressed, your body reacts as if you are in danger. It produces hormones that increase your heart rate, make you breathe faster, and energize you. This is called the fight or flight stress response.

WHAT IS FIGHT OR FLIGHT RESPONSE?

The fight-or-flight response, also known as the acute stress response, refers to the physiological response that occurs when we encounter something mentally or physically frightening. This response is caused by the release of hormones that prepare the body to either stay and confront the threat or flee to safety. The three stages of fight-or-flight are:

The alarm stage: During this stage, the central nervous system is ramped up, preparing your body to fight or flee.
The resistance stage: This is the stage in which the body attempts to normalize and recover from the initial elevated fight-or-flight response.
The exhaustion stage: If the first two stages occur repeatedly over time, such as when under chronic stress, this can cause the body to feel exhausted and begin to break down.

Stress causes the release of the stress hormone cortisol, as well as adrenaline, which affects blood pressure, heart rate, eating habits, sleep patterns, blood sugar levels, fat metabolism, and the ability to fight disease. Prolonged stress can also increase the risk of heart attack or stroke and contribute to depression.

Reference: Epping-Jordan JE, Harris R, Brown FL, Carswell K, Foley C, García-Moreno C, Kogan C, van Ommeren M. Self-Help Plus (SH+):
a new WHO stress management package. World Psychiatry. 2016 Oct;15(3):295-6.

Causes of Stress

Many things can cause stress. You may feel stressed when attending a job interview, exam, or preparing for competition. This kind of short-term stress is normal. Long-term (chronic) stress is caused by stressful situations or events that last for a long time, such as work problems, studies, or conflicts within the family. Chronic stress can lead to serious health problems over time. There could be various reasons causing stress such as personal problems, social and work issues, or severe conditions occurring from life-threatening or traumatic events.

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Symptoms of Stress

Stress causes changes in your body and also affects your emotions

Here are some symptoms on how stress can affect the body:

Here are some symptoms on how stress can affect emotions:

STRESS DEPENDS ON MANY THINGS, SUCH AS:

Your personality.
What you have learned from your family about coping with stress.
How you think about and handle stress.
Your coping strategies.
Your social support system

A panic attack is an extreme reaction to stress. A panic attack is a sudden, intense fear or anxiety that causes shortness of breath, dizziness, and a racing heart. People who have a panic attack may feel out of control as if they are having a heart attack or are about to die.

Reference: Scott, E. (2023, May 17). How chronic stress impacts your health. Very well Mind. Retrieved from,
https://www.verywellmind.com/chronic-stress-3145104

STRESS CAN AFFECT YOU BOTH INSTANTLY

(ACUTE STRESS) AND OVER TIME (CHRONIC STRESS).

Acute (short-term) stress is the body’s immediate response to any situation that appears severe or dangerous. Your stress level depend on s the intensity of the stress, its duration, and how you handle the situation. In most cases, the body recovers quickly from acute stress. However, problems can occur if stress occurs frequently, and the body does not have a chance to recover. For people with heart problems, acute stress can cause irregular heartbeats and heart attacks.

Chronic (long-term) stress results from stressful situations or events that last for an extended period. This may include having a difficult job t or battling a chronic illness. If you already have health problems stress , can make them worse.

Reference: Srakocic, S. (2023, December 12). What’s the difference between acute & chronic stress. Healthline. Retrieved from,
https://www.healthline.com/health/stress/acute-vs-chronic-stress

Reference: Nortje, A. (2023, May 4). How to cope with stress: 10+ strategies and mechanisms. Positive Psychology. Retrieved from,
https://positivepsychology.com/cope-with-stress/

POSITIVE AND NEGATIVE

Coping Responses For Stress

*Positive coping responses keep you in the present moment. They give you chances to actively work toward solving your problems.

Discussing situations with family/close friends

Listening to happy uplifting music

Exercising or getting outdoors to enjoy nature

Getting enough sleep

Seeking counselling if you continue to struggle with stress

Negative coping responses may feel good in the short-term, but they are just temporary distractions. In the long run, they wear you down and often make your stress worse.

Criticizing yourself (negative self-talk)

Smoking, drinking or misusing drugs

Becoming aggressive or violent

Eating too much or too little

Isolating/avoiding family and friends

END OF MODULE QUIZ

Quiz Question 1: How does stress affect thoughts and emotions?

Answer: d) Makes you feel jumpy or tired

Explanation: Stress can affect thoughts and emotions, leading to feelings of frustration, irritability, fatigue, difficulty concentrating, and imagining negative scenarios. The options that suggest positive effects like enhancing concentration or promoting relaxation are not aligned with the typical impact of stress on thoughts and emotions.

Quiz Question 2: What is a panic attack, and why might it occur?

Answer: b) A sudden, intense fear or anxiety with physical symptoms

Explanation: A panic attack is an extreme reaction to stress, characterized by sudden, intense fear or anxiety, accompanied by symptoms such as shortness of breath, dizziness, and a racing heart. Panic attacks can occur without any obvious cause but may be triggered by living with high levels of stress for an extended period

Quiz Question 3: Which is a recommended strategy for reducing stress?

Answer: d) Practice deep breathing and adopt a healthy lifestyle

Explanation: To reduce stress, adopting a healthy lifestyle, including practices like deep breathing, exercise, and a balanced diet, is recommended. Negative coping responses, such as increased caffeine intake and negative self-talk, are not advised.

Quiz Question 4: What is a negative coping response to stress?

Answer: c) Smoking or chewing tobacco

Explanation: Smoking or chewing tobacco is a negative coping response to stress. Negative coping responses provide temporary distractions but can wear you down and make stress worse in the long run.

Quiz Question 5: What is a positive coping response to stress?

Answer: b) Exercising or getting outdoors

Explanation: Engaging in activities like exercising or getting outdoors is a positive coping response to stress. These actions keep you in the present moment and provide opportunities to actively work toward solving
problems.

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Stress Management