What Is Stress?
Stress can be defined as the brain’s response to any demand. Many things can
trigger this response, including change. Changes can be positive or negative,
as well as real or perceived. They may be recurring, short-term, or long-term
and may include things like commuting to and from school or work every day,
traveling for a yearly vacation, or moving to another home. Changes can be
mild and relatively harmless, such as winning a race, watching a scary movie,
or riding a rollercoaster. Some changes are major, such as marriage or divorce,
serious illness, or a car accident. Other changes are extreme, such as exposure
to violence, and can lead to traumatic stress reactions.
- Stress in and of itself is neither positive nor negative.
- It is our perception of a stimulus which determines whether a situation is stressful.
- Some event that is exciting and pleasurable to one person may be painfully stressful to another.
Acute Stress: This is what we call fight or flight. The body prepares to defend itself. The fight or flight response is our body’s most basic instinct. One option to survive in the presence of a threat is by fighting back, the other is to find safety.
Chronic Stress: This is the cost of daily living. Left uncontrolled, this stress affects your health, your body, and your immune system.
Eustress: This is stress in daily life that has positive connotations.
Distress: This is stress in daily life that has negative connotations.
Coping Strategies for Stress
| Physiological | Cognitive/Emotional | Behavioral |
| Controlled Breathing | Challenging Thinking | Time Management |
| Relaxation | Controlling Emotions | Acting Relaxed (practice) |
| Diet and Exercise | Positive Thinking | Assertiveness |
| Sleep Management | Self-Awareness | Working with Others |
Remember that many things can be out of our control. Focus on what you can control.
Stress Management Strategies
- Learn to say no
- Avoid people or unnecessary work that stresses you out.
- Pare down your to-do list.
- Take control of your time as best as you can.
- Alter the situation
- Express the feelings you’re having instead of bottling them up
- Be willing to compromise
- Be more assertive, but know the difference between assertive and rude
- Work on better time management
- Adapt to an unavoidable stressor
- Reframe problems
- Look at the big picture
- Focus on the positive
- Focus on what you can control
- Don’t try to control the uncontrollable
- Learn to forgive, especially yourself
- Learn to accept the things you can’t change
- Make time for fun and relaxation
- Connect with others
- Set aside relaxation time (candle, bath, tea)
- Do things you enjoy (walk, garden, journal, positive music)
- Keep a sense of humor (comedy, books)
- Adopt a healthy lifestyle
- Exercise regularly (walk, crunches, weights)
- Eat a healthy diet (fresh food, fiber, resist overeat)
- Avoid substance use (alcohol, cigarettes, drugs)
http://www.helpguide.org/home-pages/stress-management.htm