• Stress is the body’s normal response to any demand, an outgrowth of the “fight or flight” response. Everyone experiences stress, but react differently to it.
• Under stress, the body releases hormones, adrenaline and hydrocortisone, which help turn off some functions, including our immune system, and turn on short-term energy reserves. After the stress is gone, the body returns to normal.
• Positive stressors – stress can provide for necessary survival mechanisms, as well as provide extra momentum and boost productivity. Examples include preparing a lecture for a class, searching for a new home, or planning for a holiday.
• Negative stress can either be acute (short-term) or chronic (long-term). Too often we don’t turn off our stress mechanism that takes its toll on physical and mental health.
Positive Stress:
• Motivates
• Is short-term
• Feels exciting
• Improves performance
• Is pleasant and beneficial
• Is vital for physical and mental fitness
• Focuses energies and sharpens the mind
Negative Stress:
• Doesn’t fade, but builds
• Can lead to mental and physical problems, such as loss of concentration, irritability, depression, anxiety, headaches, tight muscles, fatigue
• Can be curbed with relaxation, positive “self-talk”, and healthy boundaries and lifestyle
SEVERAL FACTORS THAT AFFECT STRESS LEVELS:
1.
Individual perception of stressors. How we look at stressors determines their
intensity, duration, and our responses.
2.
Personal and family resources. Personal qualities like patience, perseverance, and
optimism can affect the way one deals with stress.
3.
Support network. Family, friends, counselors and others can help you not only
release stress but also cope with it well.
TEN SIMPLE COPING STRATEGIES:
1.
Recognize and increase your awareness of your reactions to the stress.
2.
Deepen and slow down your breathe, relax your body and your mind. Practice 5
minutes every hour by simply deep breathing (breath in for 4 seconds, hold for 4
seconds, and let go for 4 seconds).
3.
Recognize your stressors and triggers.
4.
Decide what you can and cannot control or change; accept what you cannot
change, change what you can
5.
Practice mindfulness – keep your attention in the present moment, with full awareness and acceptance and without judgment.
6.
Implement positive, rational self-talk.
7.
Take time where you can reduce interruptions, reflect, stretch, and simply BE.
8.
Talk with friends, family, counselors to help you let go of held-in thoughts and
feelings, get perspective, and feel connected to others.
9.
Food and sleep are essential for your survival. Don’t let them slip out of your control. Don’t skip meals nor sacrifice sleep
10.
Work related strategies:
Set realistic self-expectations. Know your strengths, limits, and boundaries
Examine job demands. Are they reasonable? Are they prioritized?
Clarify role and duties.
Schedule. Set goals, prioritize tasks, maintain a schedule, take breaks!
