STRESS

WHAT IS STRESS
 Stress is the body’s automatic response to any
physical or mental demand placed on it.

 Stress is the physical, mental

and emotional human response to a particular
stimulus

 Adrenaline is a chemical naturally produced in

our body as a response to stress .

 Fight or Flight response is elicited.

SCIENTIFIC CONCEPTUALIZATION
 Definition
Stimulus ( e.g., life event)
Response ( e.g., strain)
A process
A transaction

 Objectiveor subjective
Are certain things just stressful or is
it how they are perceived?
 Stimulus refers to stress, which can be
categorised as emanating from three sources:
 Catastrophic events, such as Tornadoes and
earthquakes
 Major life events
 Chronic circumstances, such as living in crowded or
noisy conditions.
 Response refers to how somebody responds to a
particular stress. There are two components:
 Physiological, heightened bodily arousal-your heart
pounds, mouth goes dry your stomach feels tight and
you perspire.
 Psychological, involving behaviour, thought patterns,
and emotions. Feeling nervous.
 Process views stress as a series of interactions
and adjustments between the person and the
environment.
 These interactions and adjustments are called
transactions.
STRESS
 Stress is the condition that results
when the person/environment
transactions lead the individual to
perceive a discrepancy-whether real or
not-between the demands of a
situation and the resources of the
persons biological, psychological, or
social systems.
 Success and failure in previous
transactions would determine the
amount of stress perceived.
STRESS: AN EVERYDAY
EVENT
 Major stressors vs. routine hassles
 Cumulative nature of stress
 Cognitive appraisals
IS ALL STRESS BAD?
 Moderate levels of stress may actually
improve performance and efficiency

 Too little stress may result in boredom

 Too much stress may cause an unproductive

anxiety level
THE TWO FACES OF STRESS
 Negative stress:
 Negative stress are actually about stress that are
beyond one’s control.
 The bad impact of severe stress is often manifested in
physical and mental signs and symptoms.
 Positive stress:
 When we are only exposed to mild or moderate stress,
we are actually able to experience the good side of
stress,
 It include improved creativity, learning, efficiency at
work and, eventually, a higher level of self-esteem that
could lead us to be able to withstand a higher stress
levels in the future.
IDENTIFYING STRESSORS

Situations, activities, and

relationships that cause ‘trauma’
to one’s physical, emotional, or
psychological self
As long as something demands for
your efforts or pushes you to work
on it, it can be called a stressor.
STRESSORS
 School
 Work
 Family
 Relationships
 Legal
 Finances
 Health/illness
 Environment
 Living Situation
THREE DISTINCT ASPECTS OF STRESS
 ExternalStressors
 Perceived Stress:
 Perceived stress arises when the individual
finds there to be an imbalance between
external stressors and his or her ability to
cope with them.
 Individual states of stress (distress):
 Perceived stress will often lead to distress,
which is an individual state of stress ranging
in severity from modest stress-reactions and
sleep-problems to fatigue, vital exhaustion,
burn out, and depression.
MAJOR TYPES OF STRESS
Acute stress
Episodic acute stress
Chronic stress
ACUTE STRESS
 Acute stress is the most common form of
stress.
 Acute stress is your body's immediate
reaction to a new challenge, event, or
demand -- the fight or flight response.
 Acute stress is thrilling and exciting in small
doses, but too much is exhausting.
 Acute stress isn't always caused by negative
stress
 Because it is short term, acute stress doesn't
have enough time to do the extensive
damage associated with long-term stress.
ACUTE STRESS
 Isolated episodes of acute stress should not
have any lingering health effects.
 In fact, they might actually be healthy for
you -- as these stressful situations give your
body and brain practice in developing the
best response to future stressful situations.
 It is highly treatable and manageable.
SYMPTOMS OF ACUTE STRESS
 Emotional distress — some combination of anger or
irritability, anxiety and depression, the three stress
emotions.
 Muscular problems including tension headache, back
pain, jaw pain and the muscular tensions that lead to
pulled muscles and tendon and ligament problems.
 Stomach, gut and bowel problems such as
heartburn, acid stomach, flatulence, diarrhea,
constipation and irritable bowel syndrome.
 Transient over arousal leads to elevation in blood
pressure, rapid heartbeat, sweaty palms, heart
palpitations, dizziness, migraine headaches, cold
hands or feet, shortness of breath and chest pain. 
EPISODIC ACUTE STRESS
 Acute stress that is suffered too frequently is called
episodic stress.
 This type of stress is usually seen in people who make
self-inflicted, unrealistic or unreasonable demands
which get all clamoured up and bring too much stress
in their attempt to accomplish these goals.
 Episodic stress is not like chronic stress, though,
because this type of stress ceases from time to time
yet not as frequently as acute stress does.
 Episodic stress is also typically observed in people
with “Type A” personality, which involves being
 overlycompetitive,
 aggressive,
 demanding and
 sometimes tense and hostile.
SYMPTOMS OF EPISODIC ACUTE
STRESS
 Longer periods of intermitted depression,
anxiety disorders and emotional distress
 Ceaseless worrying

 Persistent physical symptoms similar to those

found in acute stress
 Coronary heart diseases, or other heart
problems
CHRONIC STRESS
 Chronic stress is the total opposite of acute
stress; it’s not exciting and thrilling, but
dangerous and unhealthy.
 This type of stress is brought about by long-
term exposure to stressors, such as
 unhappy marriage,
 traumatic experiences,
 unwanted career or job,
 stress of poverty,
 chronic illnesses,
 relationship conflicts,
 political problems, and
 dysfunctional families.
CHRONIC STRESS
 These stressful situations seem to be
unending.
 The accumulated stress that results from
exposure to them can be life-threatening,
and can even lead a person to resort to
violence, suicide and self-harm.
 Serious illnesses like stroke, heart attack,
cancer, and psychological problems such as
clinical depression and post-traumatic
disorder can originate from chronic stress.
PHYSICAL SYMPTOMS OF CHRONIC
STRESS
 dry mouth
 difficulty in breathing

 pounding heart

 stomach ache

 headache

 diaphoresis

 frequent urination

 tightening of muscles

 ...and more...
MENTAL SYMPTOMS OF CHRONIC
STRESS
 sudden irritability
 tension

 problems with concentration

 difficulty in sleeping

 narrowed perception

 frequent feelings of fatigue

ANOTHER TYPES OF STRESS
(ON THE BASIS OF THEIR EFFECT)
 Eustress:
Eustress is when a person perceives a stressor
as positive.
It positively affect our activities,
It is a type of short-term stress that increases
our immediate strength.
Eustress is affecting us at times of creativity,
physical activity, enthusiasm or excitement.
This positive stress aids individual in
motivation and inspiration to finish certain
project or creative thinking when completing a
task. 
TYPES OF STRESS
 Distress:
Distress is a threat to the quality of
life. It is when a demand vastly
exceeds a person’s capabilities.
Negative stress arises because our
normal routine is constantly altered
and adjusted, while we try to adapt to
new situation we are faced with
eustress.
Distress usually causes feelings of
discomfort, anxiety and unfamiliarity.
OVERVIEW OF THE STRESS PROCESS
STAGES OF STRESS
 Alarm reaction
 Resistance
 Exhaustion
ALARM REACTION

 Emergency signal to brain,

 The alarm stage occurs when you first contact your
stressor.
 This is the stage in which your sympathetic
nervous system becomes more aroused.
 The sympathetic nervous system controls your
bodily conditions under stress;
 It creates an increase in your heart rate, your
breathing, and energy (an "adrenaline rush") while
causing a decrease in appetite.
 The alarm stage is also when you face the ultimate
question reminiscent of stress: "fight or flight?" 
 Body gets more energy and works work faster.
RESISTANCE
 The resistance stage is when you continue to
face your stressor, which will cause your body
to release stored sugars and fats.
 Sugars and fats provide energy for your body,
and the release of these products creates
feelings of energy loss as well as other
negative effects such as anxiety.
 Ever felt like you would always get sick near
test days? That's because the strength of your
immune system can also lower around this
time, increasing the likelihood of contracting
viruses like the common cold or flu. 
EXHAUSTION
 The exhaustion stage occurs when you continue to
fight your stressor over a prolonged period.
 At this time, it is extremely detrimental to your physical
and psychological health.
 Your energy loss becomes very apparent because your
body has used up any stored products and continues to
require these products (while they are already low in
supply) to combat the stress.
 Completely drained of all energy and just tired.

 No drive to work, carry on with errands, or live.

 Once you've reached exhaustion, there is greater risk

for more serious diseases with vital organs in your body
like your heart, as well as mental disorders such as
depression.
CAUSES OF STRESS
 Personal
 Organizational

 Environmental
 PERSONAL
Job stress CAUSES OF STRESS
 Major life change stress
 Emotional stress

 Health

 Relationships

 Emotional problems

 Money

 Stress in family

 Busy schedule

 Lack of order

 Emotional reaction

 Struggling

 Arguments

 Procrastination

 overthinking

 Social issues
 Personal beliefs
 Occupation

FAMILY RELATED FACTORS
 Death (of a loved one)
 Divorce or separation from a partner

 Marriage

 Pregnancy

 Holidays

 Changes in health of a family member or close friend

 Trouble with in-laws

 Family arguments

 Children leaving home

 Childcare

 Remarriage of a family member

 Caring for other dependents, such as elderly relatives

 Family reunion

 Relationship breakdown or having a long-distance relationship

SOCIAL ISSUES
 Change in financial state, or debt or money
worries
 Changes in personal habits such as giving up
smoking, going on a diet.
 Problems with weight

 Experiencing prejudice or discrimination

 Lack of friends or support

 Personal injury or illness

 Personal beliefs

 Occupation
DAILY HASSLES
 Traffic jams
 Public transport

 Time pressures

 Car troubles
OTHER FACTORS
 Moving house, including taking out a
mortgage
 Difficulties with neighbours

 Living with someone with an alcohol, drug

problem or other addiction.
 (If studying) a deadline for coursework, exam
results or trying to balance work and study
 Unemployment

 Poor living environment

ORGANIZATIONAL CAUSE OF STRESS
Organizational stress often results from an
imbalance between internal and external
pressures and a business’s ability to cope with
ongoing challenges.
ORGANIZATIONAL CAUSES OF
STRESS
 Organizational Structure
 Organizational Change

 Positional Power

 All work, No play Philosophy

 Technology and shift work

 Deadlines and Long work hours

 Commuting and work conditions

 Boredom

 Personal Conflicts

 Having no real interest in your job

 Work Colleagues

 Job Insecurity

 Being a boss
CONTD.
 Too much communication
 Too little communication

 Lack of appreciation

 Workload

 Lack of control

 Suitability

 Trauma

 Environment

 Management

 Bullying and violence

ENVIRONMENTAL CAUSES OF STRESS
 Weather
 Lighting

 Noise

 Unsafe neighbourhoods

 Crime-ridden cities

 Safety concerns

 Crowding

 Heat

 Air pollution
EFFECTS OF STRESS:
BEHAVIORAL AND PSYCHOLOGICAL

 Impaired task
performance
 Burnout

 Psychological
problems and
disorders
 Positive effects
BURNOUT
 Burnout is a state of emotional, mental,
and physical exhaustion caused by
excessive and prolonged stress. It
occurs when you feel overwhelmed and
unable to meet constant demands. As
the stress continues, you begin to lose
the interest or motivation that led you
to take on a certain role in the first
place.
COMPONENTS OF BURNOUT
 Emotional Exhaustion
 Depersonalization

 Low Personal Accomplishment

CAUSES OF BURNOUT
 Feeling of little or no control over the stressful situation
or the stressor
 Lack of rewarding experience (recognition, benefits, etc)

 Vague and/or too heavy role expectations

 Overly demanding stressors

 Unchallenging or monotonous activity

 Superior, peer, or environmental pressure

 Lack of time for relaxation and socialization

 Too much responsibilities

 Lack of social support

 Lack of sleep

 Problems on personality, such as perfectionism,

pessimism, authoritarianism, Type A personality
EFFECT OF STRESS ON WORK
PERFORMANCE
 Time Management
 Relationships

 Focus

 Health
ORGANIZATIONAL CONSEQUENCES
OF STRESS
 Performance
 Attitudes

 Withdrawal

 Turnover

 Unmet expectations and deadlines

 Burnout
 WHAT IS STRESS MANAGEMENT?
 Stress management refers to a wide spectrum of
techniques and psychotherapies aimed at controlling
a person's levels of stress, especially chronic stress,
usually for the purpose of improving everyday
functioning.
 Stress management involves changing the stressful
situation when you can, changing your reaction when
you can’t, taking care of yourself, and making time
for rest and relaxation.
 It involves controlling and reducing the tension that
occurs in stressful situations by making emotional
and physical changes.
REMEMBER THE FOUR A’S
 Avoid unnecessary stress
 Alter the situation
 Adapt to the stressor
 Accept the things you can’t change
STRESS MANAGEMENT STRATEGY #1:
AVOID UNNECESSARY STRESS

 Learn how to say “no”

 Avoid people who stress you out

 Take control of your environment

 Avoid hot-button topics

 Pare down your to-do list

STRESS MANAGEMENT STRATEGY #2:
ALTER THE SITUATION

 Express your feelings instead of bottling

them up
 Be willing to compromise

 Be more assertive

 Manage your time better

STRESS MANAGEMENT STRATEGY #3:
ADAPT TO THE STRESSOR

 Reframe problems
 Look at the big picture

 Adjust your standards

 Focus on the positive

STRESS MANAGEMENT STRATEGY #4:
ACCEPT THE THINGS YOU CAN’T
CHANGE
 Don’t try to control the uncontrollable
 Look for the upside

 Share your feelings

 Learn to forgive
STEPS FOR
STRESS MANAGEMENT:
 Identify causes and symptoms of stress
 Use measures to reduce stress
 Seek solutions for avoiding stressors
 Accept what can't be changed
 Act on what can be changed
 Maintain fitness and health
 Better able to cope with stress when
rested and in good shape
IMPORTANCE OF STRESS MANAGEMENT
 Physical health gets better
-more energy and stamina
 Emotions stabilized

-positive attitude
-hopeful/happier
 Ability to focus improved

-able to learn and achieve

MANAGING STRESS
 Individual Approaches
 Implementing time management

- life style management -diet, exercise, yoga 

 Coping and resilience
 Increasing physical exercise
 Relaxation training/Meditation
 Expanding social support network

- Behavioral techniques—learn to react differently

- Cognitive technique— think yourself out of
stress
COPING & RESILIENCE

Coping Resilience
 Ability to control  The ability to bounce
emotions back
 Ability to perceive reality
 The positive capacity to
 Ability to think rationally
cope with stress
 Ability to problem solve
 Provides resistance to
 Culturally defined
negative events
 Hardiness,
 Resourcefulness
COPING
Adaptive Coping
 Contribute to resolution of the stress response

Maladaptive Coping
 Strategies that cause further problems

Active Coping
 Actively seeking resolution to the stress
PROMOTE ADAPTIVE COPING
 Realistic expectations
 Set realistic goals
 Planning
 Anticipate problems, have a backup plan
 Reframing
 Change the way you look at things
 Relaxation
 Learn relaxation techniques, take time-out for leisure
 Discuss the problem
 Utilize existing social supports to problem solve
PROMOTE ADAPTIVE COPING
 Training
 Prepares for stressful events
 Nutrition
 Eat healthy, avoid skipping meals
 Exercise
 Include regular exercise
 Sleep
 Get adequate sleep—avoid fatigue
AVOID MALADAPTIVE COPING
 Blurring of boundaries
 Avoidance/withdrawal

 Negative attitude

 Anger outbursts

 Alcohol/Drugs

 Hopelessness

 Negative self-talk

 Resentment

 Violence
PROMOTE RESILIENCE FACTORS
 Positive Role Models
 Optimism

 Humor

 Moral Compass

 Altruism

 Religion & Spirituality

 Social Support