(UNIT VIII)

STRESS & ITS EFFECTS

A S HFAQ A HM A D SA HI L
( BS N , M P H, P G D P SY, M S N )
L EC T U R ER I N S ( K M U )
Objectives
At the end of this unit learners will be able to:
Define stress and adaptation.
Identify types of stress.
Identify major sources of psychological stress.
Identify factors influencing stress intolerance.
Develop an understanding of achieving self-
control through self- modification.
DEFINITION
Stress is a state of emotional strain or
pressure, whether it is physical or
psychological. (Atkison , Berne &
Woodworth)
Stress is the body's reaction to any change
that requires an adjustment or response.
The body reacts to these changes with
physical, mental, and emotional responses.
Types of Stress
DISTRESS
Stress due to an excess of adaptive demands
placed upon us. The demands are so great that
they lead to bodily and mental damage. e.g.:
unexpected death of a loved one.
EUSTRESS
Unlike bad stress, or distress, eustress can help
with motivation, focus, energy, and performance..
e.g.: praise from a superior for hardworking.
Adaptation
The process by which human system
modifies itself to follow the environment.

It is a change that results from response to

stress.
 Sources of stress
Psychological stress can arise from a wide range of sources, and
what is stressful for one person may not be the same for another.
However, some major sources of psychological stress include:
1. Work-related stress: This can result from excessive workload,
long hours, tight deadlines, job insecurity, difficult coworkers or
supervisors, and other work-related factors.
2. Financial stress: Concerns about money, debt, unemployment,
and financial instability can be highly stressful.
3. Relationship issues: Problems with family members, friends,
romantic partners, or divorce can lead to significant
psychological stress.
 Cont….
4. Health-related stress: Serious illness, chronic health
conditions, and concerns about one's health or the health of
loved ones can be stressful.
5. Major life events: Life changes such as marriage, divorce,
childbirth, death of a loved one, moving, or retirement can be
sources of stress.
6. Academic stress: The pressure to perform well in school,
college, or other educational settings can lead to stress among
students.
7. Environmental stressors: Natural disasters, pollution, and
other environmental factors can contribute to stress.
Cont….
8. Discrimination and social stress: Experiences of
discrimination or prejudice can result in chronic stress,
especially for marginalized or minority groups.
9. Trauma: Experiencing or witnessing traumatic events, such
as accidents, violence, or abuse, can lead to post-traumatic
stress disorder (PTSD).
10. Daily hassles: Minor daily irritations and inconveniences can
accumulate and lead to stress over time.
11. Caregiver stress: Providing care for a loved one with a
chronic illness or disability can be emotionally and
physically taxing.
 Cont….
12. Social and peer pressure: Conforming to societal or peer
expectations can lead to stress, particularly in adolescents and
young adults.
13. Uncertainty and change: Fear of the unknown, uncertainty
about the future, or resistance to change can contribute to
stress.
14. Personal expectations and perfectionism: Setting
unrealistically high standards for oneself and fearing failure
can be a significant source of stress.
15. Technology and information overload: Constant connectivity,
information overload, and the pressure to stay updated with
technology can cause stress.
Cont….
16.Legal and bureaucratic stress: Dealing with legal
issues and bureaucracy can be stressful.
17.Lack of work-life balance: Difficulty in balancing
work and personal life can lead to stress.
Effective stress management techniques and coping
strategies can help individuals better deal with these
sources of stress.
Factors Influencing Stress
Intolerance
•Stress intolerance refers to an individual's inability to
effectively cope with and manage stressors, leading to
heightened stress reactions and negative outcomes.
•Several factors can influence a person's stress intolerance.
•These factors can vary from person to person and may
include:
1. Genetics: Genetic predisposition can play a role in how a
person responds to stress. Some individuals may be
genetically more susceptible to stress-related conditions
like anxiety and depression.
Cont….
2. Childhood experiences: Early life experiences, including
exposure to trauma, neglect, or abuse, can influence a
person's ability to tolerate stress in adulthood. Childhood
adversity can result in maladaptive stress responses.
3. Personality traits: Certain personality traits, such as
neuroticism or perfectionism, are associated with higher
stress intolerance. Individuals with these traits may be more
prone to experiencing elevated stress levels.
4. Mental health conditions: Preexisting mental health
conditions, such as anxiety disorders or post-traumatic
stress disorder (PTSD), can contribute to stress intolerance.
These conditions may amplify stress reactions.
 Cont…
5. Lack of coping skills: Individuals with poor coping skills,
including problem-solving, emotion regulation, or social
support-seeking, may struggle to manage stress effectively.
6. Social support: The presence of a strong support network,
including friends and family, can buffer the impact of stress.
Conversely, a lack of social support can contribute to stress
intolerance.
7. Environmental factors: External stressors such as financial
instability, job insecurity, and living in a high-crime area can
increase stress levels and contribute to stress intolerance.
 Cont….
8. Chronic stress exposure: Prolonged exposure to stress,
especially without sufficient periods of rest and relaxation,
can lead to chronic stress and reduce a person's tolerance for
additional stressors.
9. Lifestyle factors: Unhealthy lifestyle choices, such as poor diet,
lack of exercise, excessive alcohol or substance use, and
inadequate sleep, can increase stress intolerance.
10. Work-related factors: A high-pressure job, excessive workload,
long hours, and workplace conflicts can all contribute to stress
intolerance.
Cont……
11. Resilience and adaptability: Some individuals possess
higher levels of resilience and adaptability, allowing them to
bounce back from stress more effectively.

12. Attitude and mindset: A pessimistic or negative outlook on

life can make it more challenging to cope with stress, while
a positive attitude and optimism can enhance stress
tolerance.
Achieving Self-control Through
Self- Modification
•Achieving self-control through self-modification is a process that
involves consciously and intentionally changing your behavior,
thoughts, and emotions to better manage your impulses and make
more deliberate decisions.

•Self-control is essential for personal growth, achieving goals, and

maintaining a balanced and healthy life.

•Here's a step-by-step guide to developing self-control through self-

modification:
Cont…..
1. Self-Awareness: The first step is to recognize areas in your
life where you lack self-control. This could be overeating,
procrastination,anger outbursts, or any other behavior that
you want to modify.
2. Set Clear Goals: Define specific, measurable, and achievable
goals for the self-control you want to develop. Having a
clear target will provide motivation and a sense of direction.
3. Identify Triggers: Understand what triggers your lack of self-
control. These triggers can be external factors (e.g., stress,
peer pressure) or internal factors (e.g., negative emotions,
boredom).
Cont….
4. Monitor Your Behavior: Keep a journal or use a tracking app
to record instances when you struggle with self-control. Note
the circumstances, emotions, and thoughts that led to the
behavior.
5. Develop Coping Strategies: Identify healthier ways to deal
with triggers and impulses. This could include relaxation
techniques, time management, stress reduction, or seeking
support from friends or professionals.
6. Practice Mindfulness: Mindfulness techniques can help you
become more aware of your thoughts and emotions in the
moment. This awareness can help you catch yourself before
acting impulsively.
 Cont….
7. Build Self-Discipline: Self-discipline is the foundation of self-
control. Practice delaying gratification and making choices
that align with your long-term goals rather than immediate
desires.
8. Replace Negative Habits with Positive Ones: Instead of trying
to eliminate a bad habit, focus on replacing it with a healthier
habit. For example, if you're trying to quit smoking, you might
replace it with regular exercise.
9. Create a Support System: Share your goals with friends or
family members who can offer encouragement and hold you
accountable. Joining support groups or finding a mentor can
also be helpful.
Cont….
10. Learn from Mistakes: Expect setbacks and relapses along
the way. When they happen, don't get discouraged.
Instead, analyze what went wrong, learn from your
mistakes, and use them as opportunities for growth.
11. Reward Yourself: Celebrate your successes, even small
ones. Rewarding yourself for achieving self-control
milestones can motivate you to continue your self-
modification journey.
12. Seek Professional Help: If self-control issues are
significantly impacting your life or are deeply ingrained,
consider seeking the assistance of a therapist or
counselor who specializes in behavior modification and
self-control techniques.
 Cont….
13. Persist and Be Patient: Developing self-control is a gradual
process that takes time and effort. Stay committed to your
goals and be patient with yourself. Change doesn't happen
overnight.
14. Maintain a Healthy Lifestyle: Adequate sleep, regular exercise,
and a balanced diet can all contribute to improved self-control
by enhancing your physical and mental well-being.
By systematically addressing your triggers, learning new coping
strategies, and cultivating self-discipline, you can make significant
progress in developing the self-control needed to achieve your
personal and professional goals.