Stress is the body's response to real or perceived threats, events, or changes called stressors. There are two types of stress: eustress, which is positive stress that motivates action; and distress, which is negative stress that occurs at too high or too low levels and causes negative psychological and physical responses. When experiencing stress, the body goes through three stages - the alarm stage where it immediately responds to the stressor; the resistance stage where it tries to cope and repair any damage; and the exhaustion stage where the stressor is not being managed effectively and damage accumulates. Suggested ways to manage stress include exercise, healthy eating, relaxation techniques, developing new skills, and seeking social support.

1. STUDY SKILL #7 Stress Management

2. TAKE THE STRESS TEST Do any of these apply to you?

3. WHAT IS STRESS? Stress is your 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. Stressors can be internal (thoughts, beliefs, attitudes) or external (loss, tragedy, change).

4. TYPES OF STRESS

5. 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 .

6. 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.

7. STAGES OF STRESS

8. ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

9. EXAMPLES Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of adrenal genes which produce an adrenal rush.

10. RESISTANCE STAGE During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

11. EXAMPLES Tearfulness Fear Anxiety Panic Guilt Agitation Depression Overwhelmed.

12. EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

13. EXAMPLES Digestive disorders Withdrawal Headaches Tension Insomnia Loss of temper

14. Suggestions for Your Stress Quiz Responses

15. If you said yes to many work stressors , you might consider one of the following… Consult with a counselor about time management and/or priority setting Seek out a tutor or other study skills help Talk to the career center about work style

16. If you said yes to many people stressors , you might consider one of the following… Talk to a friend, RA or counselor about the problem Go to a program on assertiveness training and/or conflict Take an interpersonal communication class

17. If you said yes to many mind stressors , you are experiencing a lot of internally generated stress. Information or counseling on self talk, irrational beliefs and reinterpretation might be a good place to start.

18. If you said yes to many body stressors , then try the following… Exercise regularly Choose healthy foods Change your environment (lighting, space, etc.) Reduce or eliminate caffeine, nicotine and alcohol intake Get enough sleep

19. I’M IN CONTROL DISTRESS RELIEF STRATEGIES Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries. Most worries are either passed on to us by another or conjured up in our imagination.

20. GET PHYSICAL Relax neck and shoulders Take a stretch Get a massage Exercise GET MENTAL Count to 10 Control your thoughts Fantasize Congratulate yourself Ignore the problem if appropriate, after evaluation Perform self maintenance Talk to a counselor DISTRESS RELIEF STRATEGIES

21. DISTRESS RELIEF STRATEGIES GET SPIRITUAL Meditate Pray Remember your purpose DEVELOP NEW SKILLS Prioritize daily tasks Learn something Practice a hobby USE YOUR BODY AND MIND TOGETHER Take a break Get hug therapy Try progressive relaxation Try yoga Try aroma therapy Laugh