A basic understanding for those who experience stress Weston
Thomas
Slide 3
What is stress? While stress may be different from person to
person, stress is the bodies reaction to a stressor. There are two
types of stress, eustress and distress.
Slide 4
Distress Distress is negative stress. It can have adverse
affects mentally and physically. Distress can be short or long
term, cause anxiety, and be unpleasant. Some reactions to distress
may include: 1. Sweating 2. Irritability 3. Memory loss 4.
Depression 5. Aches and pains
Slide 5
Eustress Eustress is considered to be good stress, and is
healthy to experience. This type of stress can be motivating and
beneficial throughout life. Some examples of situations that may
cause eustress: 1. Athletic competition 2. Marriage 3. Having
children 4. Exercise 5. Job promotion
Slide 6
Acute Stress Acute stress is experienced in small doses. This
type of stress can be positive or negative. 1. A positive example
could be riding a rollercoaster. 2. A negative example could be an
a car accident.
Slide 7
Chronic stress Chronic stress is stress that occurs over an
extended period of time. When not addressed, long term stress can
lead to substance abuse, depression, and anxiety. An example of
chronic stress is relationship problems.
Slide 8
What is a stressor? A stressor is a trigger that causes the
stress reaction. Everyone may have different stressors. Examples of
stressors: 1. Alcohol and tobacco 2. Time restraints 3. Heavy
workload 4. Finances 5. Relationships
Slide 9
Fight or flight One response to a stressor is fight or flight.
Fight or flight is a primitive response to a stressful or threating
situation. When this response occurs an individual either faces the
situation or flees.
Stress and your health Stress can have a negative affect on
your physical and mental health. Stress can cause anxiety and
depression. Your heart is directly affected by stress. When
experiencing stress your heart rate and blood pressure may
increase, and hormones released can increase cholesterol.
Slide 12
Coping with stress There are many techniques for dealing with
stress in a positive manner. There are both physical and mental
ways to cope with stress.
Slide 13
Meditation There are many different forms of meditation
practiced across the world. Meditation can involve analyzing your
mental and emotional state. You can help separate yourself from the
outside world and focus on your mind. Meditation is calming and
promotes relaxation.
Slide 14
Sleep Sleep directly affects stress. When you are tired you are
more easily irritated and angered which can lead to more stress
responses. It is recommended that you receive around 8 hours of
sleep a night.
Slide 15
Exercise Exercise and help reduce and prevent stress! During
exercise, endorphins are released when which help you feel good.
Exercise can also help improve your mood, raise your self
confidence, and improve your sleep. Group exercise can be
motivating!
Slide 16
Convenient exercises Many exercises can be performed anywhere
with no equipment! 1. Pushups 2. Sit ups 3. Jumping jacks 4.
Burpees 5. Squats How Convenient!
Slide 17
Diet Your diet has a direct correlation with stress! Staying
hydrated can help keep your brain functioning properly. Stimulants
can stimulate stress responses when no stressor is present and
raise blood pressure. Salt can also increase your blood pressure.
Be sure to consume daily recommended intake for vitamins and
minerals.
Slide 18
Which foods help reduce stress?
Slide 19
Socialize Spending time with your friends and family can be
enjoyable and help reduce your stress. Talking about what is
stressing you out with your friends can help calm you. Spending
time with friends and family can improve your mood.
Slide 20
Breathing Deep breathing exercises are directly related to
relaxation. Deep breathing exercises Breathing can help lower your
blood pressure and heart rate. These exercises are very simple.
Deep breathing can be performed anywhere.
Slide 21
Breathing Techniques Breath counting- Take deep breaths and on
each exhale count your breath. Once you reach five breaths go back
to one and continue up to five. Coherent breathing- Coherent
breathing consists of taking five breaths per minute. Count to
about five on both your inhale and exhale to achieve this. Both
techniques should be done for about a ten minute duration.