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List them down in order of most stressful to least stressful. Also choose at least one activity that you do which recharges your energy.
Get the total of your score for each column: F= 1 S=2 M=3 V=4 But reverse the scoring for the following items: 8, 17, 21, 26, 35, 40, 46, 53, 72, 89,
The following are the scales of your college adjustment domains: Column 1 = Academic problems (AP) Column 2 = Anxiety problems (AN) Column 3 = Interpersonal problems (IP) Column 4 = Depression problems (DP) Column 5 = Career problems (CP) Column 6 = Suicidal ideation (SI) Column 7 = Substance abuse (SA) Column 8 = Self-esteem (SE) Column 9 = Family problems (FP)
Stress refers to any response to objects, events or people that are threatening or challenging. Stress is a nonspecific response of the body to any demand made on i t. Stress produce both phys iological and psychological consequences.
The sympathetic portion of the autonomic nervous system is activated during stress, producing the following physiological reactions:
Increased heart beat and blood pressure Increased breathing and skin changes Released of adrenaline and cortisol
On a short-term basis, these responses may be adaptive because they produce an emergency reaction which allow immediate coping with the stressful condition.
Adaptive benefits of stress:
Invigorates our lives by arousing us and motivating us Challenges us Helps us flee immediat e external threats Momentary stress produces negligible costs Uncontrollable aggravat ions may produce cons iderable cos ts
But continued exposure to the stressor may result in a decline in normal bodily functioning and eventual deterioration of bodily tissues resulting in certain ailments and diseases. The immune system functioning is impaired by continued exposure to stress, leaving the person susceptible to diseases. The person may also suffer mentally and emotionally because of persistent exposure to stress.
Three basic sources of stress:
1. Environment e.g., daily traffic, taking an exam 2. Physiological e.g., rapid growth of adolescence, illness, aging, lack of exercise, poor nutrition, sleep deprivation and disturbances 3. Thoughts the brain interprets and translates complex changes in the environment and determines when to push the panic but ton.
How we interpret, perceive and label the present experience and what we predict in the future can serve either to relax or stress us. Sometimes, we feel more upset than the situation warrants because we interpret events based on irrational ideas or beliefs. Using negative self-talk produces substantial physiological arousal of tenseness and stress, resulting to anxiety, depression, rage, guilt and sense of worthlessness.
Cataclysmic events Strong stressors that occur suddenly and typically affect many people simultaneously Post-traumatic stress disorder (PTSD) Phenomena where victims of major catastrophes re-experience the original event and the associated feelings in vivid flashbacks or dreams
Personal stressors Major life events that produce an immediate major reactions that soon tapers off Background stressors (daily hassles) Minor irritations of life that we all face time and time again Uplifts Minor positive events that make one feel good
Stress cannot be entirely eradicated but it can be managed. The first step is to become aware of the major sources of stress in your life circumstances that put you under stress as well as your reactions. You can then attempt to control, reduce or learn to tolerate the threats that lead to stress known as coping.
Coping The efforts to control, reduce, or learn to tolerate the threats that lead to stress Defense mechanisms Reactions that maintain a person s sense of control and self-worth by distorting or denying the actual nature of the situation
We habitually use certain coping mechanisms to help deal with stress, such as resorting to defens e mechanisms. People also have other, more direct, and potentially more positive means for coping with stress: emotionfocused coping and problemfocused coping.
In emotion-focused coping, people try to manage their emotions in the face of stress, seeking to change the way they feel about or perceive/view a problem or situation. Problem-focused coping attempts to modify the stressful problem or sources of stress by dealing directly with the stressor to eliminate it. These strategies lead to changes in behavior or to the development of a plan of action to deal with stress.
1. Keep a diary keep a list of events, times, places and people that seem to make you feel more stressed to find a pattern s uch as time pressure, personality clashes, inappropriate demands, etc. Identifying the pressure points help you move on to solutions.
2. Talk through your diary, with a good friend or partner. The act of discussing things often makes us feel better. Ask for impartial advice. 3. Learn how to relax deep-breathing techniques, stretching of muscles, taking time out, etc.
4. Exercise regularly e.g., 20-minute brisk walking 5. Plan breaks in your day have an exclusive time for yourself, even if it is simply sitting doing nothing. 6. De-clutter mess creates confusion and a sense of loss of power. Clear out and tidy up your desk, room or car to feel more in control.
7. Change the habit many stresses are habitual. Do something out of character when you start to feel anxious or stressed out. 8. Think positive use affirmations or mantra positive strands of thought put into words. Repeating I am loving and much-loved person, can work wonders . Say it and believe it.
9. Turn stress into motivator The effects of stress depend a great deal on how we think of it. Turn your stress into a motivator by consciously choosing to view situations in a positive light. 10. Be realistic have realistic expectations of yourself.
11. Say cheese smiling transmits nerve impulses from the faci al muscles to the limbic system, a key emotional center in the brain, tilting the neurochemi cal balance toward calmness. 12. Just say no trying to do everythi ng is a one-way ticket to serious stress.
To get your score, add up your points. Then subtract 20. Any number over 5 i ndicates a vulnerability to stress. You are seriously vulnerable if your score is between 25 and 55, and extremely vulnerable if your score is over 55.