Stress is a psychological and physiological state associated with conflict, trauma or disruptive influences known as stressors. Stressors can be traumatic events outside normal human experiences, uncontrollable events, unpredictable events or highly challenging events like finals exams. Everyday hassles from small annoyances can accumulate and create overall feelings of stress. Stress responses include behavioral, emotional, cognitive and biochemical changes like increased heart rate and muscle tension. Personality types A and B experience and respond to stress differently. Stress management techniques include relaxation activities, lifestyle changes and coping strategies. Prolonged unresolved stress is most likely to negatively impact health.

1. What is Stress? Psychological state associated with physiological and hormonal changes caused by conflict, trauma, or other disruptive influences (stressors).

2. Stressors Traumatic events outside the usual range of human experience Uncontrollable events Unpredictable events Events that challenge the limits of our capabilities & self-concept Internal conflicts

3. Finals exams are a good example: They challenge the limits of our intellectual capabilities. They carry the possibility of failure Highly Challenging Events

4. Everyday Hassles They can make you feel sick, and unable to sleep or concentrate properly. These can accumulate and create an overall feeling of stress that we can’t blame on one thing.

5. Stress Responses STRESS Behavioural Sleep disturbance Use of alcohol/drugs Absenteeism Aggression Emotional Depression/anxiety Irritability Crying Suicide Loss of humour Cognitive Lack of concentration Negative thoughts Worrying Poor Memory Biochemical Increased metabolic rate Altered hormone levels (adrenaline, cortisol, ACTH) Altered endorphin levels Physiological Higher blood pressure Rapid shallow breathing Increased heart rate Dilation of pupils Muscle tension Dry mouth

6. Early Warning Signs of Exhaustion Stage Headaches GI disturbances Skin rashes & hives Fatigue and Dizziness Hypertension Aggravation of: arthritis, colitis, asthma, ulcers, diabetes

7. Stress & Health Related Behaviours EXAM PERIOD = STRESS SMOKE MORE POOR DIET MORE ALCOHOL LESS SLEEP LESS EXERCISE

8. Personality & Stress Type A Competitive, achievement-oriented, sense of time urgency, difficulty relaxing, impatient, angry, hostile, outwardly confident but full of self-doubt Type B Relaxed, easy-going, unpressured

9. Examples of Type A Behaviours Thinking of, or doing, two things at once Hurrying the speech of others Unduly irritated by queues If you want something done you have to do it yourself Frequent knee jigging or rapid finger tapping Frequent use of obscenities Playing every game to win, even with children Impatience when watching someone else do something you think you could do better or faster Rapid blinking or tic-like eyebrow lifting

10. The Life Events Scale for Stress Life Event Value Death of spouse 100 Divorce 73 Death of close relative 63 Marriage 50 Fired from job 47 Pregnancy 40 Sex difficulties 39 Change in finances 38 Death of close friend 37 Son/daughter leaving home 29 Trouble with in-laws 29

11. The Life Events Scale (continued) Life Event Value Begin/end school 26 Change in living conditions 25 Revision of personal habits 24 Trouble with boss 23 Change in residence 20 Change in school 20 Change in recreation 19 Change in sleeping habits 16 Change in eating habits 15 Holiday 13 Christmas 12

12. Behavioural Stress Management Progressive relaxation Yoga Meditation Hypnosis Biofeedback

13. Personal Coping Strategies Trust in time Do not isolate yourself Think positively Keep a sense of humour Think of yourself as relaxed Exercise and Get a pet

14. Stress can be a positive thing Stress is likely to be detrimental to health only if it is unresolved & long-lasting