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Understanding the Stress Response and Coping Techniques

Learn about the components of the stress response and how to effectively cope with stressful situations. This article explores the stages of stress, the effects of stress on the body, and provides tips for managing stress in today's modern world.

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Understanding the Stress Response and Coping Techniques

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  1. EXPLOSIONS: Someone always gets hurt WRECKING THINGS VENTS: Always about feelings. No one gets mad or hurt. RESTS: Ways to take a break from feelings

  2. Responses to Stressful Situations and Positive Coping

  3. Stress “The Stress system is a complex, sophisticated, and carefully regulated adaptation that has been shaped by natural selection because it gives a selective advantage.”

  4. Components of The Stress Response • Autonomic Nervous System: Action within the central nervous system that is “reflexive.” • Sympathetic Nervous System – controls body’s internal organs • Parasympathetic Nervous System – body at rest • Enteric Nervous System

  5. Components of The Stress Response • Alarm Stage • Resistance Stage • Exhaustion Stage

  6. Alarm Stage The hormone adrenaline is released in to the bloodstream, which causes many physical changes in the body. The body’s response to stress is also known as the "fight or flight“ response.

  7. Fight or Flight = ALARM Stage • The Sympathetic Nervous System takes an active role in triggering the stress response. • The Sympathetic Nervous System effects include increased: • arousal • blood pressure • heart rate • respiratory rate • physical activity

  8. Fight or Flight • Muscles become tense. • Heart rate increases. • Blood pressure increases. • Breathing increases. • Pupils dilate. • Digestion slows down or stops. • Hearing becomes better. • Sweating increases. • Skin temperature decreases. • Immune system slows down. • More blood is sent to the muscles for quick movement. • Liver releases sugar for quick energy. • Amount of stomach acid increases.

  9. Resistance Stage • Acts as an equalizer • Brings body functions back to stability

  10. Exhaustion Stage • Energy is depleted • Body returns to normal if stress is removed • Body returns to alarm stage if stress continues which over time can result in stress-related diseases: • Skin disorders • Gastrointestinal upset • Menstrual irregularities • Cardiovascular disorders

  11. Healthy Amounts of Stress • Since the mind is largely responsible for determining what is considered to be a source of stress, you need to examine stressors that you have some control over and which stressors are out or your control. • Positive coping skills need to be used to deal with positive and negative stressors.

  12. Healthy Amounts of Stress Stress acts as a motivator, but too much stress can lead to mental illness such as anxiety or depression.

  13. Stress-Related Diseases & Conditions Gastrointestinal disorders Skin Disorders Cancer Cardiovascular disorders Depression Anxiety

  14. Stressors in the Modern World? • Unemployment • Financial difficulties • Traffic • Social frustrations • Deadlines: homework, career, taxes, bills

  15. Stressors before Modern Civilization Need for food Need for water Need for shelter Successfully hunting and gathering Surviving constant threats in life

  16. Stress Management in Ancient Civilizations • Worship (spirituality/religion) • Hieroglyphics • Constellations • FINDING MEANING IN LIFE

  17. Stress Management Today Eat Exercise Hurt self Prayer and meditation Rx medications Smoking/ drinking/ drugs Talking to friends and family Television, reading, or listening to music

  18. Warning Signs of StressPhysical Signs of Stress • Slumped posture • Inability to fall asleep • Dry mouth • Increase in crying • Fatigue • Neck or backache • Headache • Increased sweating • Sweaty palms • Tightness of chest • Diarrhea • Nervous stomach

  19. Warning Signs of StressEmotional/Mental Signs of Stress • Jealousy • Forgetfulness • Lowered self-esteem • Inability to concentrate • Focusing on the past • Resistant to change • Preoccupation Irritability Angry outburst Impatience Nightmares Loss of interest Anxiety / nervousness Negative thinking

  20. Warning Signs of StressBehavorial Signs of Stress Restlessness Fidgeting Carelessness Loss of appetite or overeating Unable to sleep Chronic fatigue Decreased productivity Increase in alcohol/drug use Increase in risk taking Withdrawing from relationships

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