Valenzuela Gutierrez 1

Alfredo Valenzuela Gutierrez

Professor Kimberly Meyers
Psychology 1010
November 27, 2016
Semester Stress Project
Stress can be a beneficial emotion, or an emotion that deteriorates you from the inside
out. It all depends and how you allow it to affect you, it can be beneficial if you identify that you
are under stress and can identify where it is coming from. Once identified you can work through
it and overcome it, not only would you overcome it, but also become better at dealing with stress.
But if you let stress pile up until you cant deal with it, then it becomes harmful for you and can
deteriorate your body. Stress affects every major system in your body, immune, reproductive,
you name it. Therefore, it is exceptional reason to know how to deal with stress.
In class, we were given three different tests to rate where our stress was sitting at. The
three testes were: Traditional College Student Stress Scale, Rotters Locus of Control Scale, and
Coping with Stress Inventory. In the Traditional College Student Stress Scale, it had stressors
that the typical college student would face, it included flunking a class, financial difficulties,
pregnancy scares, and many others. The scale was from 182-2571, the higher the score the more
stress you had and Vice Versa, I scored a 1,119. The second test our class partook in was Rotters
Locus of Control Scale, in this test you were given to options to choose from, and you would
select the option that was most like you. A high score meant you had an external locus of control,
while a low score meant you had an internal locus of control. If you have and external locus
control, it is believed that the events that happen in your life are controlled by the environment

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and that you have little influence over them. An internal locus control, is believed that we control
our lives and the events that happen in them. I scored a 14, which I believe to have some external
locus of control and some internal locus of control. The last test that our class was given was
Coping with Stress Inventory. In this test, there were different ways of dealing with stress, and
you were supposed to circle the ones you identified with. There were 22 different options to deal
with stress, even numbered options were healthier way to deal with stress, and odd numbered
options were less healthier ways to deal with stress. I selected ten even options and three odd
options. Form all three tests, Ive seen that I handle stress well, but there are times when it
overwhelms me just like anybody else. The next step of my stress project was to do different
activities that lowered my stress.
The class was assigned to pick three different form to relive stress, and you had to do
them for three different days. My first choice of stress reliver was to go hiking. I invited some
friends that new some hikes in the area and we took off. The first place that we hiked is called
Donut Falls, and is in Big Cottonwood Canyon. Whenever you go hiking, it is always important
that you carry enough water, have proper shoes, carry a first aid, and have at least one person
know the trail. If something would happen that would require first aid or no one know the trail,
then that would cause more stress than relive stress. I noticed that while hiking, I was feeling
more relaxed, I was able to enjoy the sounds of nature, being able to breath the fresh air calmed
me down. While hiking, all the stress that I had disappeared and I didnt think about it until I
wanted to. I was able to think on single stressors and see how I would be able to overcome. The
hike that helped me think about my stressors, was hiking up to The Living Room, the Natural
History Museum of Utah situates it. When you get to the top of the hike, you can look down into
the valley and be on top of everything. The reason I believe it helped me so much with stress was

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because I could look down into the valley were all my stress was located at. I was finally above
my stress and I could pick which stressors were the worst and take care of those first. It is proven
that hiking is most affective through relaxation, because you experience nature directly. It also
works the brain through freedom to think without distraction. Raven, Robin. "How Hiking
Relieves Stress." Healthyliving.azcentral.com/. N.p., n.d. Web. 27 Nov. 2016.
My second choose for stress reduction was weight lifting. I would go to the gym three of
four times throughout the week, one day would be arms, while the other would be legs, and one
day would be for flexibility, core, and running. While working out, I would solely focus on my
lifting and the rest of the world would slowly fade away. After my lifting sessions, I could see
my arm getting bigger, and I believed that I would beat up my stressors and they would run
away. After the workouts, I would be feeling very well and pumped up because of the endorphins
that were released during the workout. With the extra energy that I had, I applied towards
homework and not let it pile up, so I wouldnt be stressed when it was time to turn them in. The
mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the
body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of
endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators.
Endorphins are responsible for the "runner's high" and for the feelings of relaxation and
optimism that accompany many hard workouts or, at least, the hot shower after your exercise
is over. "Exercising to Relax." Health.harvard.edu. Harvard Health Publications Harvard
Medical School, n.d. Web. 28 Nov. 2016.
My last choice for stress reduction was to just sleep. Sleep has many beneficial properties
to the human body. While sleeping, your brain sends signals throughout your body to repair
itself, raises its defense, and helps with memory retention. Throughout my week of sleeping

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more, whenever I felt my stress pile up, I would go get into bed and take a quick nap, usually
about ten to fifteen minutes. When I would wake up from my nap, I would look at what was
causing me stress and see how I could overcome it. I would make sure to not take too many naps,
because then I would never get anything done, and I wouldnt be able to sleep that night. I asked
my dad one day what helps him deal with stress, and he told me that sleep would always help
him. He explained to me that the stress would still be there, wither you take a nap or not. The
only difference would be that if you took a nap you would be well rested and stressed, and if you
didnt you would be stressed and tired. Sleep is so crucial that even slight sleep deprivation or
poor sleep can affect memory, judgment and mood.3 In addition to feelings of listlessness,
chronic sleep deprivation can contribute to health problems, from obesity and high blood
pressure to safety risks while driving.4 Research has shown that most Americans would be
happier, healthier and safer if they were to sleep an extra 60 to 90 minutes per night.5 "Stress
and Sleep." Apa.org. American Psychological Association, n.d. Web. 3 Dec. 2016.
Finishing this project showed me that there are a lot of different ways to overcome stress.
The three options that I partook in arent the only ones out there. Some people like reading
books, others like painting, and even others like just watching TV. I have found ways that help
me deal with stress, be a little healthier, and get stuff done.