What are sources of stress?
Change of any kind can induce stress because of: fear of the new, the unknown feelings of personal insecurity feelings of vulnerability fear of rejection need for approval
lack of tolerance for ambiguity fear of conflict fear of taking a risk fear of developing trust fear of inability to cope with changed circumstances Individual personality characteristics that can induce stress
Individual personality characteristics that can induce stress include: low self-esteem feelings of over-responsibility fear of loss of control fear of failure, error, mistakes fear of being judged lack of belief in ``being good enough''''
chronic striving to be ``perfect'''' chronic guilt unresolved grief over a loss or a series of losses chronic anger, hostility, or depression Interpersonal issues that can induce stress
Interpersonal issues that can induce stress include: a lack of adequate support within the relationship a lack of healthy communication within the relationship a sense of competitiveness between the parties involved threats of rejection or disapproval between people an inability to be appropriately assertive struggle for power and control in the relationship poor intimacy or sexuality within the relationship chronic conflict and disagreement with no healthy resolution over dependency of one party on another a troubled person who refuses to recognize the need for help System issues that can induce stress
System (family, job, school, club, organization) issues that can induce stress include: lack of leadership lack of sense of direction uncooperative atmosphere competitive atmosphere autocratic leadership unclear expectations a chronic sense of impending doom a lack of teamwork confused communications developmental disability or chronic ill health of one or more members. Is all stress bad?
Not all stress is distress: a certain amount of stress or pressure is necessary and shows a positive adaptation being made by a person. This is called
eustress. Bad or negative stress is called
distress: the negative physiological and emotional
response when stress is intense and unresolved.
There are three degrees of stress: Low: This is
distress leading to boredom, fatigue, frustration, or dissatisfaction.
Optimum: This is
eustress leading to creativity, problem solving, progress, change, learning, and energetic satisfaction.
High: esteem, and irrational problem solving. What is the definition of stress? Stress is defined as a person''s response to his environment. Stress is measured in terms of arousal or stimulation. As such, stress must be present for a person to function. Each person has his own normal (homeostatic) level of arousal at which he functions best. If something unusual in the environment occurs, this level of arousal is affected.
There are three phases of arousal: Phase 1. Alarm phase:When an unusual (or stressful) event occurs, the output of energy drops for a short period as the event is registered in the person''s mind.
Phase 2. Adaptation phase: Next, the output of energy increases above the normal level; arousal is heightened as the person seeks to deal with the situation. Adaptation responses available to humans include physically running away, fighting, freezing (self immobilization), suppression emotion, or learning.
Phase 3. Exhaustion phase: Finally the person''s available energy is expended and his capacity to function effectively is reduced. What is the stress/relaxation
physical response cycle?
The physical response to stress is as follows: The signs of this physical response include: Increased: heart rate, blood pressure, respiration, pupil dilation, muscle tension. In the state of chronic stress, heart rate, blood pressure, and respiration are chronically elevated
The physical response to relaxation is as follows: The signs of this physical response include:
Decreased: heart rate, blood pressure, respiration, pupil dilation, muscle tension
Stress management strategy is to evoke the relaxation physical response on a regular, daily basis.
Common stressrelated illnesses include: Coronary artery disease Peptic ulcer Mental Illness. ''''
Do''s and don''ts'''' of relaxation: Do:Make sure you have comfortable, loose clothing and proper back support
Don''t:Put your self in an awkward position or in a position that will make it easy to fall asleep
Do:Allow your mind to quiet down. If tense thoughts enter while you are relaxing, let them pass out of your head.
Don''t:Think your way into tension. If you can''t clear your mind, take a long, deep breath and let it out slowly.
Do:Stay alert and conscious while you are relaxing. Pay close attention and note any changes in your body (feelings that stand out for you).
Don''t: Allow yourself to become groggy and sleepy. If you start falling asleep, open your eyes and sit up. When you are ready, return to relaxation posture.
Do: Go at your own pace and let go of your muscles as your body decides to give up tension.
Don''t: Expect yourself to relax all at one. Like any other physical exercise, you must practice letting go step by step.
Do: Give your body messages of appreciation for relaxing as you notice these feelings going through your body.
Don''t:Get down on your self for not relaxing. Your body should be trusted to go at its own pace.
Do:Stay award of your breathing. Observe how much air you''re taking in full breaths at regular rhythms.
Don''t:Smoke before, during or after relaxation as it tightens lung tissue and blood vessels. Let your body breathe.
More abstracts about the stress reduction