Stress Management

. tragedy. The threat. attitudes or external (loss. event or change are commonly called stressors. Stressors can be internal (thoughts.WHAT IS STRESS?   Stress is your mind and body’s response or reaction to a real or imagined threat. change). event or change. beliefs.


EUSTRESS Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished. .

.DISTRESS Distress or negative stress 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.


.ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

increased respiration Skin .EXAMPLES     Cardiac .increased stimulation of adrenal genes which produce an adrenal rush.decreased temperature Hormonal . .increased heart rate Respiratory .

Your friends.RESISTANCE STAGE During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. . family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

hypersomnia. insomnia. fatigue. school. hypervigilance. work or life in general.EXAMPLES  Behavior indicators include: lack of enthusiasm for family. change in eating habits. confusion. nightmares. withdrawal.  . anger. Cognitive Indicators include: poor problem solving.

RESISTANCE STAGE MORE EXAMPLES         Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed. .

EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage. .

loss of temper. .EXAMPLES Digestive disorders. insomnia. withdrawal. headaches. tension.

40 points ____ Death of a close friend .40 points ____ Arguments with your roommate (more than every other day) .25 points ____ Final exams .63 points ____ Pregnancy (to you or caused by your) . ___ Death of a close family member .15 points ____ Change in recreational activities .50 points ____ Any interpersonal problems .18 points ____ Several-day vacation .15 points ____ Minor violations of the law .15 points ____ Family reunion .60 points ____ Severe personal illness or injury . Place a check in the left-hand column for each of those events that has happened to you during the last 12 months.25 points ____ Outstanding personal achievement .30 points ____ Change in living environment .80 points ____ Final year or first year in college .15 points ____ Change in eating habits .15 points ____ Minor illness or injury .45 points ____ Financial difficulties .STUDENT STRESS RATING SCALE The following are events that occur in the life of a college student.40 points ____ Major disagreements with your family .30 points ____Problems with your boss or professor .100 points ____ Jail term .53 points ____ Marriage .20 points ____ Changes in working conditions .11 points Score: _________________ .25 points ____ Failure in some course .20 points ____ Change in your major ____ Change in your sleeping habits .20 points ____ Increased or decreased dating .30 points ____ Beginning or ending a job .40 points’ ____ Major change in personal habits .

(1990). S.. E.. D. Controlling stress and tension (3rd edition). NJ: Prentice Hall. D.  . Everly. Jr.A. G. ENnglewood Cliffs.. & Dusek.300 points : borderline range Greater than 300 points : high stress in relation to life events Note: From Girdano.INTERPRETING YOUR SCORE     Less than 150 points  : relatively low stress level in relation to life events 150 .

Learn something 23.DISTRESS RELIEF STRATEGIES Feeling good about yourselves can be an effective buffer against stress. after evaluation 10. Most worries are either passed on to us by another or conjured up in our imagination. Try progressive relaxation 18. Prioritize daily tasks 22. GET PHYSICAL 1. Exercise GET MENTAL 5. Laugh DEVELOP NEW SKILLS 21. Try aroma therapy 20. Take a stretch 3. Meditate 13. Control your thoughts 7. Eliminate unnecessary worries. Remember your purpose USE YOUR BODY AND MIND TOGETHER 15.I’M IN CONTROL . Count to 10 6. Fantasize 8. Ignore the problem if appropriate. Get hug therapy 17. Relax neck and shoulders 2. Try yoga 19. Pray 14. Perform self maintenance 11. Get a massage 4. Talk to a counselor GET SPIRITUAL 12. Practice a hobby . Congratulate yourself 9. Take a break 16.

http//www.teachhealth.kevala. (1972). http// New York: Random How to reduce and relieve stress “Web Site.MORE STRATEGIES     “What is Stress” Web “Yoga” Web “Massage” Downing. http//www. G. http//www/aromaweb.htr   .residentassistant. Massage Book. http// “Stress Relievers” Web Site. “Aromatherapy” Web Site.

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