Chapter 4 managing stress and coping with loss
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This document discusses stress, its causes and effects, and strategies for managing and coping with stress. It defines stress as a reaction of the body, mind, behavior, and emotions. Stressors can be real or imagined threats and include people, places, events and situations. The body's response to stress involves an alarm stage, resistance stage, and fatigue stage. Managing stress involves getting adequate rest, regular physical activity, nutritious foods, using refusal skills, planning ahead, thinking positively, relaxation techniques, and seeking support. Coping with loss and grief involves stages of denial, anger, bargaining, depression and acceptance. Coping with traumatic events involves seeking family and community support. Signs of stress include headaches, irritability,
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Stress
• A person’s response to events that are threatening or
challenging.
• “ Stress can be defined as the sum of physical and mental
responses to an unacceptable disparity between real or
imagined personal experience and personal expectations”
Types of stress
•Acute stress. This is short-term stress that goes
away quickly
•Chronic stress. This is stress that lasts for a
longer period of time
Physical stress
•Physical stress is a demand that changes
the state of our body. We feel stressed when
we are overworked physically, lack of proper
diet, injury or lack of sleep.
• Environmental stressors are aspects of our
environment that are often unavoidable,
such as air pollution, crowding, noise, or fire,
earthquakes, floods.
Psychological stress
•These stressor are we generate ourselves in
our mind and individual experience them.
Some important sources of stress is
frustration, conflict, internal and social
pressure etc
Symptoms of stress
Physical symptoms
• Aches and pains.
• Chest pain or a feeling like your heart is racing.
• Exhaustion or trouble sleeping.
• Headaches, dizziness or shaking.
• High blood pressure.
• Muscle tension or jaw clenching.
• Stomach or digestive problems.
• Trouble having sex.
• Weak immune system.
Emotional symptoms
•Becoming easily agitated, frustrated, and moody
•Feeling defeated like you are loosing control
•Having difficulty in relaxing
•Low self esteem, lonely
•Avoiding others
Cognitive symptoms
•Forgetfulness and disorganization
•Poor judgment
•Constant worrying
•Racing thoughts
•Inability to focus
•Being pessimistic
Behavioral symptoms
•Change in appetite
•Increased use of drugs
•Procrastinating and avoiding responsibilities
•Exhibiting more nervous behaviors nail biting,
fidgeting, pacing etc
Coping
•Behavioral and cognitive responses used to deal with
stressors; involves efforts to change circumstances, or
our interpretation of them to make them more
favorable and less threatening.
• Problem-focused coping
•Emotion focused coping
Emotion focused coping
•People try to manage their emotions in the face
of stress, seeking to change the way they feel
about a problem such as accepting sympathy and
looking the bright side of a situation.
•Sympathy
•Empathy
Problem focused coping
•Attempts to modify the stressful problem or
source of stress. Problem focused strategies
lead to change in behavior or to the
development of a plan of action deal with
stress. Outing, group study, timeout etc
Stress management
•Relaxation therapy is a technique to reducing
tension by consciously relaxing muscles of the
body. What does meditation , hypnosis, yoga,
and prayer have in common
•They all draw on a relaxation response, a
condition of reduced muscle tension, cortical
activity, heart rate, breathing rate, and blood
pressure
•Meditation can lower blood pressure, heart rate,
and oxygen consumption.
•Possibly helps stress-related symptoms
•Practiced sitting quietly
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Research anxiety
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- 4. What is Stress? • A Reaction – Body – Mind – Behavioral – Emotional PERCEPTION
- 8. • Stressor….. Anything that causes stress – Real… – Imagined… • Anticipated • Unexpected –People, places, events and situations
- 9. • Alarm • Resistance • Fatigue Page 94 fig. 4.2
- 10. Stress Management Skills Use refusal Skills Plan ahead Think positively Practice relaxation techniques Redirect your energy Seek support Lesson 2 Managing Stress
- 11. •Get Adequate Rest •Get Regular Physical Activity •Eat Nutritious Foods
- 12. Lesson 3 Coping with Loss and Grief
- 13. • Denial or Numbness • Emotional Release • Anger • Bargaining • Depression • Remorse • Acceptance………..closure • Hope
- 14. Coping with Death • Mourning • Empathy (showing ways of support for someone) – Help the person recall happy, positive memories – Be a sympathetic listener (silence, nodding of head..a showing that your understand what the person is saying.) – Don’t rush the grieving process.
- 15. Coping with Traumatic Events • Traumatic event….any event that has a stressful impact sufficient to overwhelm your normal coping strategies. – Sudden and Shocking • Accidents, violent assaults, suicides, natural disasters. • Seek support from family members, friends and community groups and agencies to help you.
- 18. STRESS WARNING SIGNS Signs of stress • Headaches • Irritability • Disrupted sleep patterns • High blood pressure • Stomachaches • Nausea • Loss of appetite • Boredom • Anger • Low self-esteem • Difficulty paying attention Don't let stress control your life - learn how to cope with it in positive ways. Pinpoint the stressors in your life and deal with them head on. • Meditate: close your eyes, breathe deeply, and concentrate on one positive thought. • Talk about what's bothering you - don't hold it inside. • Learn how to manage your time, and don't forget to make time for yourself. • Make healthy eating choices. • Get enough sleep. Try to get 8.5 to 9 hours each night. • Drink plenty of water. • Avoid caffeine, cigarettes, drugs, and alcohol. • Exercise. Getting exercise helps rid your body of the extra stress and energy it has stored. • Relax. Make time for fun and laughter. Let the little things go.