2. HISTORICAL BACKGROUND
Walter Cannon and Hans Selye used animal studies
to establish the earliest scientific basis for the
study of stress.
They measured the physiological responses of
animals to external pressures, such as heat and
cold, prolonged restraint, and surgical procedures,
then extrapolated from these studies to human
beings.
3. Subsequent studies of stress in humans by Richard
Rahe and others established the view that stress
is caused by distinct, measureable life stressors.
Hans Selye was one of the founding fathers of
stress research. His view in 1956 was that "stress
is not necessarily something bad – it all depends on
how you take it.
4. INTRODUCTION
A lot of research has been conducted into stress
over the last hundred years. Some of the theories
behind it are now settled and accepted; others are
still being researched and debated.
Stress may be viewed as an individual reaction or
response to any change, which can be physical,
mental or emotional. Responses directed at
stabilizing internal biological processes and
preserving self-esteem.
5. WHAT IS STRESS?
Stress is individuals mind and body’s response or
reaction to a real or imagined threat, event or
change.
The threat, event or change are commonly called
stressors.
6. Stressor: A biological, psychological, social factor
that causes physical or emotional tension and may
be the factor in the etiology of certain illnesses.
Environmental stressors: noise, pollution, traffic,
crowding, weather.
Physiological stressors: illness, injuries, hormonal
fluctuation, inadequate sleep or nutrition.
Social stressors: financial problems, work
demands, social events, losing a loved one etc.
Thoughts: negative self talk, catastrophizing and
perfectionism.
7. Stress as an biological
response
In 1956, Seleye described that stress is the “
state manifested by a specific syndrome 'which
consist of all the non-specific changes with in a
biological system. This specific syndrome of
symptoms has come to be known as the “fight or
flight reaction”.
He called this general reaction of the body to
stress , the General Adaptation syndrome.
He described the reaction in 3 distinct stages:
9. ALARM STAGE
During this stage, the physiological
responses of the fight or flight
syndrome are initiated. As you begin
to experience a stressful event or
perceive something to be stressful,
psychological changes occur in your
body.
14. Cont…..
During this stage body tries to cope
or adapt to the stressors by
beginning a process of repairing any
damage the stressor has caused. If
adaptation occurs, the 3rd stage is
prevented or delayed. Physiological
symptoms may disappear
15. EXAMPLES
Behavior indicators include: lack of
enthusiasm for family, school, work or
life in general, withdrawal, change in
eating habits, insomnia, hypersonic,
anger, fatigue.
Cognitive Indicators include: poor
problem solving, confusion, nightmares,
hyper-vigilance.
17. EXHAUSTION STAGE
During this stage the stressor is not
being managed effectively and the body
and mind are not able to repair the
damage.
When there is a prolonged exposure to
the stressor to which body has become
adjusted. The adapted energy is
depleted.
.
20. EUSTRESS
Eustress or positive stress occurs when
your level of stress is high enough to
motivate you to move into action to get
things accomplished.
e.g.: Pre-pone of final examination,
promoted at work,
becoming newly married.
21. DISTRESS
Distress or negative stress occurs when
your level of stress is either too high or
too low and your body and/or mind begin
to respond negatively to the stressors.
22. STUDENT STRESS RATING
SCALEThe following are events that occur in the life of a college student. Place a check in the left-
hand column for each of those events that has happened to you during the last 12 months.
___ Death of a close family member - 100 points
____ Jail term - 80 points
____ Final year or first year in college - 63 points
____ Pregnancy (to you or caused by your) - 60 points
____ Severe personal illness or injury - 53 points
____ Marriage - 50 points
____ Any interpersonal problems - 45 points
____ Financial difficulties - 40 points
____ Death of a close friend - 40 points
____ Arguments with your roommate (more than every other day) - 40 points
____ Major disagreements with your family - 40 points’
____ Major change in personal habits - 30 points
____ Change in living environment - 30 points
____ Beginning or ending a job - 30 points
____Problems with your boss or professor - 25 points
____ Outstanding personal achievement - 25 points
____ Failure in some course - 25 points
____ Final exams - 20 points
____ Increased or decreased dating - 20 points
____ Changes in working conditions - 20 points
____ Change in your major
____ Change in your sleeping habits - 18 points
____ Several-day vacation - 15 points
____ Change in eating habits - 15 points
____ Family reunion - 15 points
____ Change in recreational activities - 15 points
____ Minor illness or injury - 15 points
____ Minor violations of the law - 11 points
Score: _________________
23. INTERPRETING YOUR SCORE
Less than 150 points : relatively low stress level in
relation to life events
150 - 300 points : borderline range
Greater than 300 points : high stress in relation to life
events
Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E.
(1990). Controlling stress and tension (3rd edition),
ENnglewood Cliffs, NJ: Prentice Hall.
26. 1.Become Aware of
Stressors
- Notice when you are stressed, don’t
ignore it
- Find out what stresses you out
- Learn how it affects your body
(sweats, stomach ache, etc)
- As one becomes aware of stress,
he/she can omit, avoid, or accept
them.
27. 2.Recognize what you can
change
change your stressors by avoiding or
eliminating them.
shorten your exposure to stress.
Search for calm
places.
28. 3. Reduce the intensity of
emotional reactions
Avoid passive assertiveness(expecting
to please everyone)
Avoid overreacting.
Psychologist views, see stress as
something you can cope with, not
something that overpowers you
Do not labor on the negative things.
29. 4. Learn to balance
physical reactions to
stress
Slow, deep breathing will bring your
heart rate and respiration back to
normal
Relaxation techniques can reduce
muscle tension.
Medications, when prescribed by a
physician can help in the short term.
30. 5. Build your physical
reserves.
Exercise for cardiovascular fitness 3
– 4 times a week
Eat well-balanced, nutritious meals
Maintain your ideal weight
Avoid nicotine, excessive caffeine and
other stimulants
Take breaks
Get enough sleep.
-Be consistent with your sleep
schedule.
31. 6.Maintain your
emotional reserves
Develop mutually,
supportive
friendships/relationships
Pursue realistic goals
which are meaningful
Expect some
frustrations, failures and
sorrows
Always be kind and gentle
with yourself – be a
friend to yourself.
32. 7.Eliminating Stress From
Your Environment
A poorly organized living
space can be a major
source of stress.
If your environment is well
organized and pleasant,
then it can help to reduce
stress and increase
productivity.
Some people under stress
need a calm environment,
others may enjoy the
raised levels of arousal.
33. To improve air quality:
Ban smoking
Open windows
Use an ionizer
Have plants in the room.
34. Bad lighting can cause eye
strain and increase fatigue,
as can light that is too bright,
or light that shines directly into
your eyes.
Use a window or using full
spectrum bulbs in your desk
lamp. This will improves the
quality of working environment.
36. Large amounts of background noise during
the day can cause irritability, tension and
headaches in addition to loss of
concentration.
Solutions:
use of quiet rooms when concentration is
needed
Try a pleasantly assertive approach. Ask that
music is turned down or that the person use
headphones
37. The essence of meditation is to quiet
your thoughts by focusing completely
on just one thing/object.
Keep your body relaxed. It should be
in a position that you can comfortably
sustain for a period of time (20 - 30
minutes is ideal).
38. Focusing on an object
Completely focus attention on
examination of an object.
Examine the shape, color
differences, texture,
temperature and movement of
the object.
Objects often used are
flowers, or flowing designs.
However you can use other
objects equally effectively
(e.g. alarm clocks, desk lamps,
or even coffee mugs!)
39. Some people like to focus
on sounds/chants. The
classic example is the
Sanskrit word 'Om‘-
meaning 'perfection'.
40. Create a mental
image of a pleasant
and relaxing place in
your mind. Involve all
your senses in the
imagery:
- see the place, hear
the sounds, smell the
aromas, feel the
temperature and the
movement of the wind.
- Enjoy the location in
your mind.
42. MORE STRATEGIES
“What is Stress” Web Site. http//www.teachhealth.com
How to reduce and relieve stress “Web Site. http//www.family.com
“Stress Relievers” Web Site. http//www.residentassistant.com
“Massage” Downing, G. (1972). Massage Book. New York: Random
House.
“Aromatherapy” Web Site.
http//www/aromaweb.com/articles/wharoma.as
“Yoga” Web Site. http//www.kevala.co.uk/yoga/overview.htr
