Managing stress555

A) Stress is the
body’s reaction to
any internal or

B) The autonomic nervous
system is controlled by
the hypothalamus which is
known as the “master
gland”

s
c) The hypothalamus receives the
message of danger from the mind and
delivers a message through the
nervous system that connects, like a
hard-wire neuron system, to every

d) The hypothalamus also delivers a
message to the endocrine system to
initiate the secretion of hormones. The
hormones, primarily adrenalin and
cortisol, flood the bloodstream and
travel throughout the body to deliver
information to cells and systems that

e) Epinephrine and
nonepinephrine are released in
the blood stream
that lead to immediate
responses that help the
person deal with danger
either by fighting or running.

f) UCLA scientists found that the
stress hormone cortisol suppresses
immune cells ability to activate an
enzyme that keeps immune cells young
known as telomerase

g) Telomeres are the protective
DNA complex at the end of the
chromosome. The destruction of
this DNA complex shortens life
span and speeds the
body’deterioration which makes
the person grow old faster

II. What Can Cause Stress?
1)Survival Stressors
When the body is in a tense situation, the body reacts
with a burst of energy called adrenaline. This reaction
causes the body to react quicker to the problem and
hopefully have a better chance of good outcome.

2)Individual or Internal
Stressors
a) Family Problems

3) Personality Type
a) Type A
personality:ambitious,rigidly
organized, take on more than they

Symptoms: Free-floating hostility,
impatience, irritability

b) Type B Personality
Generally live in a lower stress level,
work steadily, it is all right if they do
not achieve, When faced with competition
they do not mind losing

3) External Stress
Stressors for Students are:
a) New Environment

Techno-stress
1) When people cannot resist being online or
being connected all the time and and are always
sharing constant updates. They feel they have
to work faster because information flows
faster. They habitually do multi-tasking and
have very little time for sustained thinking
and creative analysis.

2) Symptoms of Techno-stress:
Anxiety, mental and physical fatigue,
depression, lack of sleep nightmares,
panic, cancer due to too much exposure
to radiation, moral deterioration

III. Types of Stress
A) Acute Stress is brought on by
a real or perceived immediate
threat
to our physical, emotional, or
psychological well being

B) Chronic Stress
Researchers have now discovered that long-term
activation of stress can have a hazardous,
even lethal effect on the body, increasing
obesity, heart disease, depression, sleep
disorders and anxiety.

IV. Forms of Stress
A)Eustress
Positive Stress: It arises in
any situation or circumstance that
the person finds motivating and

ea
Some experts believe that stress may cause 50%
of all disease
Scientific research has shown that stress:
is a leading cause of both cancer and heart
disease
is a contributing factor in death
lowers the immune system

>How you react to stressful events can greatly
affect your health physically, mentally and
emotionally
>Changing your reaction to events allow the
opportunity to improve the outcomes of stressful
situations

Ways To Deal With Stress
1) As much as possible avoid the source of stress
Example: Avoid being with someone whom you know gives you
stress
University: Study a different major or course or in a different school
Avoid going home late at night if you are afraid of strangers

2) Avoid conrtoversial issues like religion,
politics, etc. Excuse yourself if these are the
topics in a conversation.

3) Learn to respond and not react

4) When you are stressed, take a deep
breath and calm your mind

5) Take a hot bath before making
decisions

6) Take a long walk or go jogging, strolling
around peaceful places like the park or the
beach

7) Write down the challenge and think
of three solutions

8) Wait three days if possible
before making a decision

9) Do not neglect relaxing
and taking vacations

10)Do not worry about things you cannot
control like the weather, the economy,
people’s behavior, etc.

11) Improve communication and
work to resolve any conflict

13) Eat nutritious food and avoid junk food
Eating fruits and vegetables will help strengthen your immune
system. Your body works hard to remove all the toxins from junk
food from your body. So when bacteria or viruses invade the
body, they are outnumbered and that is why you get sick

14) Drink water often. Avoid using
alcohol, drugs and tobacco to cope with
stress

15) Exercise on a regular basis
and take up a sport

16) Get enough sleep
and plenty of rest

How lack of Sleep
can cause
Stress?
Depression
And anxiety
Slower metabolism Irritability

17) Practice Relaxation techniques on a regular basis
Ex.: meditation, reflection, prayer, yoga, aroma therapy,
getting a massage,etc.

18) Remove negativity in your life

19) Realize your limitations,
learn to say no

20) A pleasant environment can contribute
to a relaxing life. Rearrange your house or
your bedroom to make it look relaxing.

Maybe you need to change the paint, throw away
some stuff that clutter your space, install more
storage like drawers and cabinets, buy an aquarium,
put pictures of relaxing sceneries or sayings!

22) Learn to play a musical
instrument

23) Do something you enjoy like taking up a hobby like drawing, painting,
photography, cooking, baking, fishing, cross stitching, knitting, carpentry, crafts,
etc.

27)Learn to Forgive
Accept that people make mistakes

28) Sharing your story in a safe environment
with people you trust allows you to gain
perspective and learn new healthy ways to
handle your stress

Your ability to reduce your stress has a
direct effect on your ability to lower your
risk for disease, especially cancer and heart
disease
Managing stress=healthy lifestyle=strong
immune system=disease prevention

Managing stress555

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