Health 1030 Ch 3

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Stress

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Is the mental and physical response and adaptation by our bodies to the real or perceived changes and challenges in our lives.

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Stressor

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Any real or perceived physical, social, environmental, or psychological event or stimulus that strains our Abilities to cope.

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Factors influencing one's response to stressors

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These are characteristics of the stressor, biological factors, and past experiences or fears. Stressors may be tangible, such as a failing grade on a test, or intangible, such as the angst associated with meeting your significant others parents for the 1st time.

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Distress

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It is negative stress, it is more likely to occur when you are tired, under the influence of other drugs or alcohol, or coping with an illness, financial trouble, or relationship problems.

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Eustress

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Positive stress, presents the opportunity for personal growth and satisfaction and can actually improve health. Getting married or winning a major competition can give rise to the pleasurable rush associated with eustress.

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Acute stress

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Typically intense, flares quickly, and disappears quickly. Seeing your crush could cause your heart to race and your muscles to tense while you appear cool, calm, and collected. Some symptoms include shaky hands, nausea, headache, cramping, or diarrea, along with the galloping heartbeat, stammering, and forgetfulness.

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Episodic acute stress

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The state of regularly reacting with wild, acute stress to various situations. Individuals experiencing episodic acute stress may complain that all they have to do is focus on negative events that may or may not occur. They are often reactive and anxious, but their thoughts and behaviours can be so habitual to them that they see normal.

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Chronic stress

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Although chronic stress may not feel as intense, it can linger indefinitely and wreak silent havoc on your body system. Care diverse are especially vulnerable to prolonged physiological stress as they watch a loved one struggle with a major disease or disability. When a loved one dies, they may struggle to balance the need to process anger, grief, loneliness, and guilt with a need to stay caught up in class, work, and everyday life.

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Traumatic stress

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This is often a result of witnessing or experiencing events like major accidents, war, shooting's, assault, or our natural disaster. Effects of this stress may be felt for years after the event and caused significant disability, potentially leading to post traumatic stress disorder.

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The American psychological association

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found that concerns over money, work, family, responsibilities, personal and family health, and the economy were the biggest reported causes of stress for American adults. Additionally, a new APA survey in 2017 found that Americans overall stress level had increased significantly for the 1st time in 10 years, with 2/3 of those surveyed concerned about America's future.

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Moderate level of stress

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A moderate level of stress, especially eustress Arising from new experiences, can actually help you live life to the fullest. Too much stress can affect your help for the worst, but so can too little stress. We need challenge and change to keep us fulfilled and growing.

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History of stress

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Our physiological Responses evolved to protect us from harm. Thousands of years ago, our ancestors Responded to stress by fighting or fleeing, which otherwise they might have been eaten or killed. Today, when we face real or perceived threats, these same physiological responses kick in the gear, but our instinctual reactions to fight or flee must be held in check. Over time, a simmering stress response can reak havoc on the body.

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General adaptation syndrome

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1st characterised by Hans Selye in 1936, The internal fight to restore homeostasis in the face of a stresser. The general adaptation syndrome has 3 distinct phases, alarm, resistance, and exhaustion. This occurs regardless whether you are experiencing distress or eustress.

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Homeostasis

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All body systems are operating smoothly to maintain equilibrium. When stress levels are relatively low, the body is often in a state of homeostasis. When stressors trigger a crisis mode physiological response, The body attempts to return to homeostasis by means of an adaptive response.

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Adaptive response

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Is a hormonal and autonomic response to return to homeostasis.

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3 phases of the general adaptation syndrome

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Alarm, resistance, and exhaustion.

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Alarm phase

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Is when faced with an unknown or threatening event, your senses become increasingly alert causing your breathing to quicken, your heart to race, and you begin to perspire. This phase is also known as the fight or flight response.

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Autonomic nervous system

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When the mind perceives a real or imaginary stressor the cerebral cortex, the region of the brain that interprets the nature of an event, triggers an autonomic response that prepares the body for action. The autonomic nervous system is the portion of the central nervous system that regulates body functions that we do not normally consciously control, such as heart and glandular functions and breathing. The autonomic nervous system has 2 branches, the sympathetic and parasympathetic.

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Sympathetic nervous system

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This energises the body for fight or flight by signalling the release of several stress hormones.

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Parasympathetic nervous system

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This slows all the systems stimulated by the stress response, in effect, counteracting the actions of the sympathetic branch.

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The hypothalamus

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Region of the brain that functions as the control centre of the sympathetic nervous system and determines the overall reaction to stressors. When the hypothalamus perceives that extra energy is needed to fight a stressor, it stimulates the adrenal gland, located near the top of the kidneys, to release the hormone epinephrine, also known as adrenaline. This causes more blood to be pumped with each beat of the heart, dilates the airways in the lungs to increase oxygen intake, and stimulates the liver to release more glucose, fueling muscular Exertion, and dilates the pupils to improve visual sensitivity. In addition to the fight or flight response, the phase can also trigger a longer term reaction to stress. The hypothalamus uses chemical messages to trigger the pituitary gland within the brain to release a powerful hormone, adrenocorticotropic hormone, ACTH. This hormone signals the adrenal gland to release cortisol. And finally, other parts of the brain and body release endorphins, which relieve pain that a stressor may cause.

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Hypothalamus

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This portion of the brain functions as the control centre of the sympathetic nervous system and determines the overall reaction to stressors.

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Epinephrine

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Also called adrenaline and it causes more blood to be pumped to the heart, dilates the airways in the lungs, increases breathing rate, and stimulates the liver to release more glucose, and dilates the pupils.

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Cortisol

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It's a hormone that is released on contingency of the Adrenocorticotropic hormone That makes store nutrients more readily available to meet energy demands. It's prepares the body for a faster, more efficient, and long term response to future stress.

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Resistance phase

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In the resistance phase, the body tries to return to homeostasis by resisting the alarm responses. However, because some perceive stresser still exists, the body does not achieve complete calm or rest. Instead, the body stays activated or aroused at a level that causes a higher metabolic rate in some organ tissues.

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Exhaustion phase

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In the exhaustion phase, the hormones, chemicals, and systems that trigger and maintain the stress response are depleted, and the body returns to allostasis, or balance. One may feel tired or drained as the body returns to normal. In situations where stresses chronic, triggers may reverberate in the body, keeping body systems at a heightened arousal state.

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Allostatic load

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This occurs when chronic stress triggers reverberate in the body, keeping the body system at a heightened arousal state. The prolonged effort to adapt to the stress response leads to allostatic load, or exhaustive wear and tear on the body. As the body adjust to chronic unresolved stress, the adrenal glance continued to release cortisol, which remains in the bloodstream for longer periods of time as a result of slower metabolic responsiveness. Overtime, cortisol can reduce immunocompetence.

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Imunnocompetence

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The ability of the immune system To respond to attack. In turn, this increases the risk of diabetes, cardiovascular disease, and other chronic diseases.

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Men and women responding to stress differently

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Ever since studies in the 1930s, it's been thought that humans respond similarly to stressful events via the fight or flight response. However, several researchers now believe that men and women may respond differently to stressors. While men may be prone to fighting or fleeing, women may be more likely to tend and be friend by either trying to befriend the enemy or obtaining social support from others to ease stress related reactions. Many believe that the neurotransmitter oxytocin is key to this response. Essentially, women under stress appear to have higher oxytocin levels than men under similar circumstances and are more likely to form tight social alliances, be empathetic, and seek out friends for support when stress levels are high. In contrast, men are more likely to withdraw when highly stressed.

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Physical effects of stress

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the higher the levels of stress experienced and the longer that stress continues, the greater the likelihood of damage to physical health. Ailments related to chronic stress include heart disease, diabetes, cancer, headache, ulcer's, lower back pain, depression, and the common cold.

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Stress and cardiovascular disease

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Perhaps the most documented health consequence of unresolved stress is cardiovascular disease. Research indicates that chronic stress plays significant roles in heart rate, high blood pressure, and atherosclorosis, As well as an increased risk for a wide range of cardiovascular diseases.

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Stress and weight gain

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Higher stress levels may increase cortisol levels in the bloodstream, which contribute to increased hunger and seem to activate fat storing enzymes. Both animal and human studies Support the theory that cortisol plays a role in increasing belly fat and encouraging eating behaviours.

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Stress and headaches

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The most common type of headache is a tension-type headache. Symptoms may include dull pain, tightness, and tender scalp, neck, and shoulder muscles. Tension headaches are generally caused by muscle tension In the neck or head. This can also lead to migraines.

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Migraine

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More severe headache whose symptoms include moderate to severe throbbing pain that interferes with activity, nausea, and sensitivity to light and sound. Prescription and over the counter medications often help migraine sufferers.

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Stress and hair loss

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The most common type of stress induced hair loss is telogen effluvium. This is often seen in individuals who have lost a loved one or experienced severe weight loss or other trauma, this condition pushes colonies of hair into a resting phase. Over time, hair begins to fall out. A similar stress related condition known as alopecia areata Occurs when stress triggers white blood cells to attack and destroy hair follicles.

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Stress and hair loss

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The most common type of stress induced hair loss is telogen effluvium. This is often seen in individuals who have lost a loved one or experienced severe weight loss or other trauma, this condition pushes colonies of hair into a resting phase. Over time, hair begins to fall out. A similar stress related condition known as alopecia areata Occurs when stress triggers white blood cells to attack and destroy hair follicles.

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Stress and diabetes

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People under lots of stress often don't get enough sleep, are depressed, suffer from anxiety, don't eat well, and may drink alcohol or take other drugs to help them get through a stressful time. All of these behaviours can alter blood sugar levels and appear to increase the risk of type 2 diabetes. Stress hormones, particularly cortisol, may affect blood glucose levels directly.

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Stress and digestive problems

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Although stress doesn't directly cause digestive problems, it is clearly related to them and may make Symptoms worse. For example, people who feel tense are more susceptible to dehydration, inflammation, and other digestive problems.

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Stress and impaired immunity

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A growing area of scientific investigation known as psychoneuroimmunology Analyses the intricate relationship between the mind's response to stress and the immune system's ability to function effectively. Several recent research reviews suggest that too much stress over a long period Can negatively affect various aspects of the cellular immune response. This increases risks for upper respiratory infections and certain chronic conditions. More prolonged stressors, such as the loss of a loved one or living with a disability, can impair the natural immune response overtime.

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Intellectual and psychological effects of stress

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And a recent survey of college students, nearly 51% of respondents said they felt overwhelmed by all that they had to do within the past 2 weeks And a similar number reported that they felt exhausted. Stress can affect whether students stay in school, get good grades, and succeed on their career path.

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Stress, memory, and concentration

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Animal study suggest that Glucocorticoids, Stress hormones released from the adrenal cortex, may affect memory and concentration. Prolonged exposure to cortisol has been linked to shrinking of the hippocampus, the brain's major memory center. Other research indicates that prolonged exposure to high levels of stress hormones may predispose women, in particular, To Alzheimer's disease.

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Psychological effects of stress

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Chronic stress may cause structural degeneration and impaired function of the brain, as well as an overactive amygdala, region of the brain associated with emotional responses, that may increase rates of violence.

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Stress and sleep problems

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In a recent survey, only 11.8% of students reported getting enough sleep to feel well rested in the morning 6 or more days a week. 63% of students said they feel tired, dragged out, or sleepy during the day 3 to 7 days each week.

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The importance of sleep

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Sleep conserves body energy and restores you physically and mentally. Many people do not get enough sleep. While most people need 7 or more hours of sleep, children need even more than that and women need more hours of sleep than men do. Sleep helps maintain your immune system, reduce your risk for cardiovascular disease, contributes to a healthy metabolism, can prevent the risk of type 2 diabetes, influence reproductive health, contributes to mental functioning, improves motor tasks and abilities, And plays a role in stress management and mental health.

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Stages of sleep

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Researchers distinguish between 2 primary sleep stages, REM sleep And non-REM sleep, NREM. During the night, you alternate between moments of NREM and REM sleep, Repeating one full cycle about once every 90 minutes. Overall, you spend about 75% of each night in NREM sleep and 25% in REM sleep. Research indicates that deep phases of NREM sleep Consolidate and organise the day's information while REM sleep stabilises consolidated memory. Without adequate sleep, your short term memory may suffer.

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REM sleep

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During this stage, rapid eye movement and dreams occur, and brainwave activity appears similar to that when you are awake.

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NREM sleep

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The period of restful sleep with slowed brain activity that does not include rapid eye movement.

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Getting a good night sleep

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Researchers agree that adults should sleep 7 or more hours each night. Multiple ways to ensure a good night's sleep include Let there be light, staying in sync with your circadian rhythm, staying active, sleep tight, comfortable, Create a sleep cave, condition yourself into better sleep, avoid foods and drinks that keep you awake, don't drink large amounts of liquid before bed, don't toss and turn, don't nap in the late afternoon or evening, don't read study watch TV use laptop or talk on the phone eat or smoke in bed, and don't take sleeping pills.

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Psychosocial causes of stress

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Psychosocial stressors refer to the factors in our daily routines and in our social and physical environments that cause us to experience stress. Psychosocial stressors include adjustment to change, hassles, techno stress, relationships, academic and financial pressure, frustrations and conflicts, overload, stressful environments, bias and discrimination.

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Overload

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A result of combined demands from work, responsibilities, and relationships, et cetera, that caused our physical, mental, and emotional reserves to feel depleted. Those suffering from overload may experience depression, sleeplessness, mood swings, frustration, and anxiety. Unrelenting overload can lead to a state of physical and mental exhaustion known as burnout.

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Background distressors

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Environmental background distressors include noise, air, and water pollution, Allergy aggravating pollen and dust, and 2nd hand smoke, that trigger a constant resistance phase.

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Internal causes of stress

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This includes an apraisal and stress, self esteem and self efficacy, type A and type B personalities, type C and type D personalities, psychological hardiness and resilience, and shift and persist

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Adjustment to change

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Any change, whether good or bad, occurring in your normal routine can result in stress. This dress can have an impact on your health depending on the types and amounts of changes. Such adjustments can be moving away from home, trying to fit in and make new friends, adjusting to a new schedule, learning to live with strangers in housing, all of which can cause sleepiness, anxiety, and keep your body in a continual fight or flight mode.

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Hassles

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Little stressors, frustrations, and petty annoyances, are collectively known as hassels, and can be just as stressful as major life changes. This includes listening to classmates who talk too much during lectures, being near people that are chatting while you are trying to study , and a host of other problems.

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Techno stress

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This is created by a dependence on technology and the constant state of connection, which can include a perceived obligation to always respond or be ever present. This can lead to anxiety, obsessive compulsive disorder, narcissism, sleep disorders, frustration, time pressure, and guilt. To reduce techno stress, set limits on your technology use and make sure that you devote sufficient time to face to face interactions.

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Relationships

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Is these can trigger enormous fight or flight reactions, whether the exhilaration of new love or the pain of a breakup, the result is often lack of focus, sleep, and an inability to focus on anything but the love interest. These relationships can make us strive to be the best that we can be and give us hope for the future, or they can diminish our self esteem and leave us reeling from a destructive interaction.

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Academic and financial pressure

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College and University students face amounts of pressure as they compete for grades, athletic positions, internships, and jobs. Classes can be tough enough, but many students also juggle work in order to pay bills.

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Frustrations and conflicts

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Disparity between our goals and our behaviours can trigger frustration. Conflicts occur when we are forced to decide among competitive motives, impulses, desires, and behaviours, or to face demands incompatible with our own values and sense of importance.

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Appraisal and stress

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Throughout life we encounter many different demands and potential stressers. Some biological, some psychological, and others sociological. In any case, it is our appraisal of these demands, rather than the demands themselves, that result in our experiencing stress.

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Appraisal

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A praisal is defined as the interpretation and evaluation of information provided to the brain by the senses. This helps us recognise stressors, evaluate them on the basis of past experiences and emotions, and decide whether or not we have the ability to cope with them. When you feel the stressers of life are overwhelming and you lack control, you are more likely to feel strain and distress.

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Selfesteem and self efficacy

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Self-esteem refers to how you feel about yourself. Self efficacy is confidence in one's skills and abilities to cope with life changes. Research on adolescence and younger adults indicates that high stress and low self esteem significantly Predict suicidal ideation. New research also points to a potential dark side of too much self esteem. Today's college students have the highest level of narcissism ever recorded, and the quest to have thousands of friends on Facebook or huge Twitter followings can be severe stressers.

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Suicidal ideation

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A desire to die and thoughts about suicide.

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Type A and type B personalities

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In 1974, Meyer Friedman and Ray Rosenman published a book indicating that type A individuals had a greatly increased risk of heart disease. Type A personalities are defined as hard driving, competitive, time driven perfectionists. In contrast, type B personalities are described as being relaxed, non competitive, and more tolerant of others. How ever, these personalities are not polar and there could be variation to some degree, however, it is typically those type a individuals who Exhibit A toxic Core who have disproportionate amounts of anger, are distrustful of others, and have a cynical, glass half empty approach to life.

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Hostility

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A set of characteristics, typically derived from those type A individuals, and are at increased risk for heart disease.

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Type C and type D personalities

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In addition to cardiovascular disease risks, personality types have been linked to increased risk for a variety of illnesses ranging from asthma to cancer. Type C personality is one such type, characterised as stoic, with a tendency to stuff feelings down and conform to the wishes of others. Type C individuals may be more susceptible to illnesses such as asthma, multiple sclerosis, auto immune disorders, and cancer. A more recent identified personality type is typed, distressed, characterised by a tendency toward excessive negative worry, irritability, gloom, and social inevitation. Several recent studies have shown that type D people may be up to 8 times more likely to die of a heart attack or sudden cardiac death.

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Psychological hardiness and resilience

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Psychological hardiness may negate self imposed stress associated with type a behaviour. Psychologically Hardy people are characterised by control, commitment, and willingness to embrace challenge. People with a sense of commitment have good self-esteem and understand their purpose in life. Those who embrace challenge see change as a stimulating opportunity for personal growth. These individuals are being described as psychologically resilient, a dynamic process in which people expose to sustained adversity or traumatic challenges adapt positively.

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Shift and persist

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An emerging body of research proposes that in the midst of extreme, persistent adversity, youth often with the help of positive role models in their lives, are able to refrain a praise of current stressors more positively, shifting, while persisting and focusing on a positive future. These youth are able to endure the present by adapting, holding on to the meaningful things in their lives, and staying optimistic and positive. These shift and persist strategies are among the most recent identifiable factors that protect against the negative effects of too much stress in our lives.

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Coping

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Is the act of managing events or conditions to lessen the physical or psychological effects of excess stress.

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Practicing mental work to reduce stress

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Make a list of things you're worried about, examine the causes of your problems and worries, consider the size of each problem, list your options including ones you may not like, outline a plan and act, After you act evaluate.

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Stress inoculation

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It's a way to anticipate and prepare for specific stressors. For example if you are supposed to speak in front of a class, prevent freezing up during the presentation by practicing in front of friends or a video camera.

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Pessimism and perfectionism

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Negative self talk can take the form of pessimism, or focusing on the negative. Perfectionism, or expecting superhuman standards Or reprimanding yourself for things you should have done, blaming yourself or others for circumstances and events.

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Dichotomous thinking

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Everything is seen as either entirely good or bad.

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Cognitive restructuring

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Becoming aware of an Is irrational or overactive thought, interrupted by saying stop, under your breath or outloud, and replace it with positive thoughts.

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Internal messages and negative thought patterns can be your own worst enemy. You can recognise and change them by using strategies.

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such as reframe a distressing event from a positive perspective, break the word habit, look at life as being fluid, moderate your expectations, weed out Trivia, and tolerate mistakes by yourself and others.

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Cultivating happiness

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This is done through concept known as flourishing. Flourishing consists of 5 elements, positive emotion, engagement, relationships, meaning, and achievement.

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action for happiness movement and the 10 step recommendations

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Do things for others, connect with people, take care of your body, notice the world around you, keep learning new things, have goals to look forward to, find ways to bounce back, take a positive approach, be comfortable with who you are, the part of something bigger.

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Taking physical action to manage stress

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Exercise regularly, get enough sleep, practice self nurturing, eat healthy.

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Sympathomimetics

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Foods that produce, or MImic, stress like responses, such as caffeine.

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Stress management techniques, managing emotional responses

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Learn to laugh, be joyful, and cry. These can elevate mood, relieve stress, and improve relationships. Fight the anger urge. Major sources of anger include perceived threats, reactions to injustice, fear, faulty emotional reasoning or misinterpretation, low frustration tolerance, unreasonable expectations for ourselves and others, people rating. Recognise anger patterns and learn to diescalate them, verbally deescalate, Plan ahead, vent to your friend's, develop realistic expectations, turn complaints into requests, leave past anger in the past. Invest in loved ones. cultivate your spiritual side.

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Managing your time

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We all procrastinate, voluntarily delay doing some test despite expecting to be worse off for it. One key to beat procrastination is to set clear implementation intentions. Have a plan that includes specific deadlines and start with a simple plan and be flexible. Other strategies for managing time include do one thing at a time, clear your desk, prioritise tasks, find a clean and comfortable place to work and avoid interruptions, reward yourself, work when you're at your best, and learn to say no.

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Managing your finances

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Create a budget, use credit cards wisely, complete a financial inventory.

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Consider down shifting

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Is downshifting, or voluntary simplicity, is Taking a step back and simplify your life.Examples include moving from a large urban area to a small town, or leave a high stress job for one that makes you happy.Down shifting involves a fundamental alteration in values and honest introspection about what is important in your life.

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Relaxation techniques for stress management

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These include yoga, qigong, Thai Chi, diafragmatic or deep breathing, meditation, visualisation, progressive muscle relaxation, massage therapy, bioffree back, and hypnosis.

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Yoga

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An ancient practice that combines meditation, stretching, and breathing exercises designed to relax, refresh, and rejuvenate. Classical yoga is the ancestor of nearly all modern forms of yoga. Breathing, poses, and verbal Montrose are often part of classical yoga. Is hatha yoga is the most well known because it is the most body focused. This style involves the practice of breath control and asanas, Is held posters and choreographed movements that enhance strength and flexibility.

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Qigong

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One of the fastest growing and most widely accepted forms of mind body health exercises and is used by some of the country's largest health care organisations particularly for people suffering from chronic pain or stress. Qigong is an ancient Is an ancient Chinese practice that involves becoming aware of and learning to control your Chi, or vital energy in your body. This incorporates a series of flowing movements, breath techniques, mental visualisation exercises, and vocalisations of healing sounds designed to restore balance and integrate and refresh the mind body.

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Taichi

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Refer to as meditation in motion. It is non competitive and self paced. You Perform a defined series of postures or movements in a slow graceful manner. Health benefits include stress reduction, improved balance, and increased flexibility.

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Is diafragmatic or deep breathing

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This type of breathing involves the abdominal region. It is deep breathing that maximally fills the lungs by involving the movement of the diaphragm and lower abdomen. This technique is commonly used in yoga exercise and other meditative practices.

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Meditation

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This involves sitting quietly for 15 Minutes or longer, focusing on a particular word or symbol or observing one's thoughts and controlling breathing. When form of meditation, transcend and tulle meditation, appears to be most effective in lowering blood pressure, overall mortality, and cardiovascular accidents.

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Visualisation

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Often it is our own thoughts and imagination that provoke stress by conjuring up worst case scen arios. Visualisation Create mental scenes using your imagination. The Choice of mental images is unlimited, but natural settings such as oceans and mountains are often used to represent stress free environments.

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Progressive muscle relaxation

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This involves systematically contracting and relaxing different muscle groups in your body.. The standard pattern is to begin with the feet and work your way up the body. This teaches awareness of the different feelings of muscle tension and muscle release. As you release the tension in your muscles you consciously released the tension to calm yourself.

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Massage therapy

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Techniques Barry from deep tissue massage to gentler acupressure

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Biofeedback

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Is a technique in which a person learns to use the mind to consciously control body functions like heart rate, body temperature, and breathing rate. Individuals learn to listen to their bodies and make necessary adjustments, such as relaxing certain muscles, changing breathing, or concentrating to slow heart rate and relax.

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Hypnosis

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This requires a person to focus on one thought, object, or voice, thereby freeing the right hemisphere of the brain to become more active. The person then becomes unusually responsive to suggestion.

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A mindful approach distress

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Although you can't eliminate all life stressors, you can train yourself to recognise the events that cause stress and anticipate your reactions to them. Mindfulness strategies, particularly dispositional mindfulness, and acute tuning in and awareness of your thoughts, feelings, and reactions focused on working on non judgmental views of situations con significantly improve your overall stress response.

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Assess your stressers to solve problems mindfully

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Before you can prevent or control your life stressers, you must 1st analyse them. Several quick mindfulness assessments include starting a journal, examining the cause of your stress, think about what is going on with you, take a 10 minute break, and focus on your stresser.

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Changing your intervoice by being compassionate

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Often we are our own worst enemies. Remember that compassion includes kindness, Empathy, tolerance, concern for others, sensitivity, and its desire to help someone who needs emotional or tangible help. Our biases, beliefs, and values can keep us from being compassionate towards certain individuals and groups. A good place to begin is with self compassion.

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Stress

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The mental and physical response and adaptation by our bodies to the real or perceived changes and challenges in our lives.

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Stressors

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Any real or perceived physical, social, or psychological event or stimuli that strain our abilities to cope.

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Distress

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Negative stress, more likely to occur when you are tired, under the influence of alcohol or drugs, or coping with illness, financial trouble, or relationship problems.

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Eustress

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Positive stress that presents the opportunity for personal growth and satisfaction and can actually improve health.

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Acute stress

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Intense stress that flares quickly and disappears quickly.

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Episodic acute stress

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The state of regularly reacting with wild acute stress to various situations.

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Chronic stress

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Lingers indefinitely and can harm your body systems.

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Traumatic stress

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Often a result of witnessing or experiencing events such as major accidents, war, shootings, assault, or natural disasters.

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General adaptation syndrome

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Alarm phase, the cerebral cortex perceives stresser and triggers an onomic nervous system response preparing for action. Resistance phase, the body tries to return to homeostasis by resisting the alarm responses, however, because some perceived stresser still exists, the body does not achieve complete calm or rest. Exhaustion phase, the hormones and chemicals and systems that trigger and maintain the stress response are depleted and the body returns to allostasis, or balance.

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Fight or flight response

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Also known as the alarm stage of the general adaptation syndrome and it is the physical response of the body in reaction to stress.

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Autonomic nervous system

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Is portion of the central nervous system that regulates body functions that we do not normally consciously control, heart rate, glandular functions, and breathing. Consists of 2 divisions. sympathetic nervous system, activates during arousal of stress response and releases the stress hormone's cortisol, adrenocorticotropic hormone, adrenaline. Parasympathetic nervous system, counteracts the sympathetic nervous system.

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Men and women respond to stress differently

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Men may be prone to fighting or fleeing, women may be more likely to tend and be friend, by either trying to be friend the enemy or obtaining social support from others to ease stress related actions. Men and women can differ in their stress response based on the way they perceive stressful events.

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Physical effects of stress

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Cardiovascular disease, weight gain, alcohol dependence, hair loss, diabetes, digestive problems, and impaired immunity.

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Intellectual and psychological effects of stress

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Stress memory and concentration, Prolonged exposure to cortisol has been linked to shrinkage of the hippocampus, the brain's major memory centre. Stress and mental disorders, rates of mental disorders particularly depression and anxiety are associated with various environmental stresses from childhood through adulthood.

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Sleep deficiencies from stress

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Over 60% of students say they feel tired, dragged out, or sleepy for 3 or more days in the past week. Sleep deficiency is linked to poor academic performance, weight gain, increased alcohol abuse, accidents, daytime drowsiness, relationship issues, and depression. Poor sleep quality and duration increases susceptibility to the common cold and can disrupt overall immune function. Restricted sleep can cause attention lapses, slow or poor memory, reduced cognitive ability, and a tendency for thinking to get stuck in a rut.

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Tips for a good night sleep

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Spend time in the daylight, stay active, use comfortable pillows and bedding, create a sleep cave, condition yourself into better sleep, avoid food and drinks that keep you awake, don't drink large amounts of liquid before bed, don't toss in turn, don't nap in the late afternoon or evening, don't read study watch TV user laptop talk on the phone eat or smoking bed, don't take sleeping pills.

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Psycho social causes of stress

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These refer to the factors in our daily routines and our social and physical environments that cause us to experience stress. Is these include adjustments to change, hassel's, technostress, the toll of relationships, academic and financial pressure, frustrations and conflict, overload, stressful environments, bias and discrimination.

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Internal causes of stress

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Appraisal and stress, appraisal helps us recognise stressors and evaluate them on the basis of past experience and emotions and decide whether or not we have the ability to cope. Self esteem and self efficacy, esteem refers to how you feel about yourself and efficacy is confidence in one's abilities to cope with life challenges. Type A and type B personalities, A personalities are defined as hard driving, competitive, and time driven perfectionists and B personalities are described as being relaxed, non competitive, and more tolerant of others. Type C and type D personalities, C personalities are characterised as stoic with a tendancy to stuff feelings down and conform to the wishes of others and type D personalities are characterised by a tendency toward excessive negative worry irritability gloom and social inhibition. Psychological resilience, psychologically Hardy people are characterised by control commitment and willingness to embrace challenge and psychological resilience is our capacity to maintain or regain psychological well being in the face of challenge. Shift and persist, the ability to refrain appraisals of current stressers more positively while focusing on a positive future.

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Stress management techniques for mental and physical approaches

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Practicing mental work to reduce stress includes making a list of things you're worried about, examine the causes of your problems and worries, consider the size of each problem, list your options, outline a plan and act, and evaluate. Cognitive restructuring is used to reorganise patterns of negative thinking by reframing a distressing event from a positive perspective, break the worry habit, look at life as being fluid, moderate expectations, weed out Trivia, tolerate mistakes by yourself and others. Mindfulness refers to observing the present moment in a focused, non judgmental way to help increase awareness of thinking patterns and refocus stressful thought. Cultivating happiness includes positive emotions, engagement, relationships, meaning to your life, and achievement. Taking physical action can compliment your strategies of stress management, these include exercise, getting enough sleep, practice self nurturing, and eat healthy.

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Stress management techniques, managing emotional responses

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Learn to laugh, be joyful, and cry. Fight the anger urge by recognising anger patterns and learn to de-escalate them, verbal de-escalation, plannahead, vent to your friend's, develop realistic expectations, turn complaints into requests, and leave past anger in the past. Invest in loved ones by making time for family and friends and cultivate your spiritual side.

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Is stress management techniques, managing your time and finances

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Is managing your time by doing one thing at a time, clear your desk, prioritise tasks, find a clean comfortable place to work and avoid interruptions, reward yourself, work when you're at your best, and learn to say no. Manager finances by creating a budget, using credit cards wisely, and create a financial inventory. Is considered downshifting, or voluntary simplicity, which involves a fundamental alteration and honest introspection about what is important in your life.

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Relaxation techniques for stress management

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These include yoga, Qigong, Is Thai Chi, diafragmatic or deep breathing, meditation, visualisation, progressive muscle relaxation, massage therapy, biophy back, and hypnosis.

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Mindful strategies to relax and reduce stress

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Is dispositional mindfulness, acute tuning in and awareness of your thoughts feelings and reactions. Assess your stressers to solve problem mindfully by starting a journal, examine the causes of your stress, think about what is going on with you right now, take a 10 minute break, and focus on your stressor.