STRESS, HEALTH &

COPING

JANNAT MEHBOOB
LECTURER (PSYCHOLOGY)
DEPARTMENT OF HUMANITIES
CUI, LAHORE CAMPUS
 Introduction
 The term stress as it relates to the human condition first
emerged in scientific literature in the 1930s, but it did not
enter the popular vernacular until the 1970s (Lyon, 2012).
Today, we often use the term loosely in describing a variety
of unpleasant feeling states; for example, we often say we
are stressed out when we feel frustrated, angry, conflicted,
overwhelmed, or fatigued. Despite the widespread use of the
term, stress is a fairly vague concept that is difficult to
define with precision.
We all face different challenges and obstacles, and sometimes the
pressure is hard to handle. When we feel overwhelmed or unsure how
to meet the demands placed on us, we experience stress. In small
doses, stress can be a good thing. It can give you the push you need,
motivating you to do your best and to stay focused and alert. Stress is
what keeps you on your toes during a presentation at work or drives
you to study for your exam when you'd rather be watching TV. But
when the going gets too tough and life's demands exceed your ability
to cope, stress becomes a threat to both your physical and emotional
well-being.
 What is stress?
 Stressis a psychological and physiological response to
events that upset our personal balance in some way.
 When faced with a threat, whether to our physical safety or
emotional equilibrium, the body's defenses kick into high
gear in a rapid, automatic process known as the “fight-or
flight” response.
 We all know what this stress response feels like, heart
pounding in the chest, muscles tensing up, breath coming
faster, and every sense on red alert.
 Definition
 Stress is a normal reaction the body has when changes occur. It can
respond to these changes physically, mentally, or emotionally.

 A useful way to conceptualize stress is to view it as a process whereby an

individual perceives and responds to events that he appraises as
overwhelming or threatening to his well-being (Lazarus & Folkman,
1984).
 Body’s Stress Response
 The “fight-or-flight” stress response involves a cascade of biological
changes that prepare us for emergency action.
 When danger is sensed, a small part of the brain called the
hypothalamus sets off a chemical alarm.
 Stress hormone races through the bloodstream, readying us to either
flee the scene or battle it out.
 Thebiological stress response is meant to protect and support us. It’s
what helped our ancestors survive the life-or-death situations they
commonly faced.
 But in the modern world, most of the stress we feel is in response
to psychological rather than physical threats.

 Whether we’re stressed over a pending deadline, an argument with

a friend, or a mountain of bills, the warning bells ring.

 The problem with the stress response is that the more it’s activated,
the harder it is to shut off. Instead of leveling off once the crisis has
passed, your stress hormones, heart rate, and blood pressure remain
elevated.
 Prolonged exposure to stress increases your risk of everything from
heart disease, obesity, and infection to anxiety, depression, and
memory problems.

 Because of the widespread damage it can cause, it’s essential to

learn how to deal with stress in a more optimistic way and reduce
its impact on your daily life.
 Good stress?

 Although stress carries a negative connotation, at times it may be of

some benefit. Stress can motivate us to do things in our best interests,
such as study for exams, visit the doctor regularly, exercise, and
perform to the best of our ability at work. Indeed, Selye (1974)
pointed out that not all stress is harmful. He argued that stress can
sometimes be a positive, motivating force that can improve the quality
of our lives. This kind of stress, which Selye called eustress (from the
Greek eu = “good”), is a good kind of stress associated with positive
feelings, optimal health, and performance.
 A moderate amount of stress can be beneficial in challenging situations. For
example, athletes may be motivated and energized by pregame stress, and
students may experience similar beneficial stress before a major exam. As stress
increases, so do performance and general well-being (eustress); when stress
levels reach an optimal level, performance reaches its peak. But when stress
exceeds this optimal level, it is no longer a positive force it becomes excessive
and unbearable, or what Selye termed distress (from the Latin dis = “bad”).
 People who reach this level of stress feel burned out; they are fatigued,
exhausted, and their performance begins to decline. If the stress remains
excessive, health may begin to erode as well (Everly & Lating, 2002).
 Early contributions to the study of stress

 As previously stated, scientific interest in stress goes back

nearly a century. One of the early pioneers in the study of
stress was Walter Cannon, an eminent American physiologist
at Harvard Medical School. In the early part of the 20th
century, Cannon was the first to identify the body’s
physiological reactions to stress.
 Cannon and the Fight-or-Flight Response

 Imagine that you are hiking in the beautiful mountains of Colorado on a

warm and sunny spring day. At one point during your hike, a large,
frightening-looking black bear appears from behind a stand of trees and sits
about 50 yards from you. The bear notices you, sits up, and begins to lumber
in your direction. In addition to thinking, “This is definitely not good,” a
constellation of physiological reactions begins to take place inside you.
Prompted by an overflow of epinephrine (adrenaline) and norepinephrine
(noradrenaline) from your adrenal glands, your pupils begin to dilate.
 Your heart starts to pound and speeds up, you begin to breathe heavily and
perspire, you get butterflies in your stomach, and your muscles become
tense, preparing you to take some kind of direct action. Cannon proposed
that this reaction, which he called the fight-or-flight response, occurs when
a person experiences very strong emotions especially those associated with
a perceived threat (Cannon, 1932). During the fight-or-flight response, the
body is rapidly aroused by activation of both the sympathetic nervous
system and the endocrine system. This arousal helps prepare the person to
either fight or flee from a perceived threat.
 According to Cannon, the fight-or-flight response is a built-in
mechanism that assists in maintaining homeostasis; an internal
environment in which physiological variables such as blood pressure,
respiration, digestion, and temperature are stabilized at levels optimal
for survival. Thus, Cannon viewed the fight-or-flight response as
adaptive because it enables us to adjust internally and externally to
changes in our surroundings, which is helpful in species survival.
 Selye and the General Adaptation
Syndrome

The general adaptation syndrome consists of three stages:

 (1) alarm reaction,

 (2) stage of resistance, and
 (3) stage of exhaustion (Selye, 1936; 1976).
Alarm reaction

 Alarm reaction describes the body’s immediate reaction upon

facing a threatening situation or emergency, and it is roughly
analogous to the fight-or-flight response described by Cannon.
During an alarm reaction, you are alerted to a stressor, and your
body alarms you with a cascade of physiological reactions that
provide you with the energy to manage the situation. A person
who wakes up in the middle of the night to discover her house is
on fire, for example, is experiencing an alarm reaction.
Resistance

 If exposure to a stressor is prolonged, the organism will enter the stage of

resistance. During this stage, the initial shock of alarm reaction has worn
off and the body has adapted to the stressor. Nevertheless, the body also
remains on alert and is prepared to respond as it did during the alarm
reaction, although with less intensity. For example, suppose a child who
went missing is still missing 72 hours later. Although the parents would
obviously remain extremely disturbed, the magnitude of physiological
reactions would likely have diminished over the 72 intervening hours
due to some adaptation to this event.
Exhaustion

 If exposure to a stressor continues over a longer period of time, the stage

of exhaustion ensues. At this stage, the person is no longer able to adapt
to the stressor: the body’s ability to resist becomes depleted as physical
wear takes its toll on the body’s tissues and organs. As a result, illness,
disease, and other permanent damage to the body even death may occur.
If a missing child still remained missing after three months, the long-
term stress associated with this situation may cause a parent to literally
faint with exhaustion at some point or even to develop a serious and
irreversible illness
Signs and Symptoms of Stress

 To get a handle on stress, you first need to learn how to recognize it in yourself.

 Stress affects the mind, body, and behavior in many ways, all directly tied to the
physiological changes of the fight-or-flight response

 The specific signs and symptoms of stress vary widely from person to person.

 Some people primarily experience physical symptoms, such as low back pain,
stomach problems, and skin outbreaks.

 In others, the stress pattern centers on emotional symptoms, such as crying or

hypersensitivity.
 Stress Symptoms

Cognitive Symptoms
 Memory problems Physical Symptoms
 Indecisiveness  Headaches or backaches
 Inability to concentrate  Muscle tension and stiffness
 Trouble thinking clearly  Diarrhea or constipation
 Poor judgment  Nausea, dizziness
 Seeing only the negative  Insomnia
 Anxious or racing thoughts  Chest pain, rapid heartbeat
 Constant worrying  Weight gain or loss
 Loss of objectivity  Skin breakouts (hives, eczema)
 Fearful anticipation  Frequent colds
Emotional Symptoms Behavioral Symptoms
 Moodiness
 Agitation  Eating more or less
  Sleeping too much or too little
Restlessness
 Isolating yourself from others
 Short temper
 Procrastination, neglecting responsibilities
 Irritability, impatience
 Using alcohol, cigarettes, or drugs to relax
 Inability to relax
 Nervous habits (e.g. nail biting, pacing)
 Feeling tense and “on edge”
 Teeth grinding or jaw clenching
 Feeling overwhelmed  Overdoing activities (e.g. exercising, shopping)
 Sense of loneliness and isolation  Overreacting to unexpected problems
 Depression or general unhappiness  Picking fights with others
 Causes of Stress

 The potential causes of stress are numerous and highly individual.

 What you consider stressful depends on many factors, including your personality, general
outlook on life, problem-solving abilities, and social support system.

 Something that's stressful to you may not faze someone else, or they may even enjoy it.

 The pressures and demands that cause stress are known as stressors.

 We usually think of stressors as being pessimistic, such as an exhausting work schedule or a

rocky relationship.
 External causes

 Environmental stressors: Your physical surroundings can set off the stress
response. Examples of environmental stressors include an unsafe neighborhood,
pollution, noise (sirens keeping you up at night, a barking dog next door), and
uncomfortable living conditions. For people living in crime-ridden areas or war-torn
regions, the stress may be unrelenting.

 Family and relationship stressors: Problems with friends, romantic partners, and
family members are common daily stressors. Marital disagreements, dysfunctional
relationships, rebellious teens, or caring for a chronically-ill family member or a
child with special needs can also upturn stress.
 Work stressors: In our career-driven society, work can be an ever-present source
of stress. Work stress is caused by things such as job dissatisfaction, an
exhausting workload, insufficient pay, office politics, and conflicts with your
boss or co-workers.

 Social stressors: Your social situation can cause stress. For example, poverty,
financial pressures, racial and sexual discrimination or harassment,
unemployment, isolation, and a lack of social support all take a toll on daily
quality of life.
 Internal causes

Sometimes the stress comes from inside, rather than outside. You can stress
yourself out just by worrying about things. All of these factors can lead to
stress:
 Fear and uncertainty. When you regularly hear about the threat of terrorist
attacks, global warming, and toxic chemicals on the news, it can cause you
to feel stressed, especially because you feel like you have no control over
those events. And even though disasters are typically very rare events, their
vivid coverage in the media may make them seem as if they are more likely
to occur than they really are. Fears can also hit closer to home, such as
being worried that you won't finish a project at work or won't have enough
money to pay your bills this month.
 Attitudes and perceptions. How you view the world or a particular situation
can determine whether it causes stress. For example, if your television set is
stolen and you take the attitude, "It's OK, my insurance company will pay for a
new one," you'll be far less stressed than if you think, "My TV is gone and I'll
never get it back! What if the thieves come back to my house to steal again?"
Similarly, people who feel like they're doing a good job at work will be less
stressed out by a big upcoming project than those who worry that they are
incompetent.
 Unrealistic expectations. No one is perfect. If you expect to do everything right
all the time, you're destined to feel stressed when things don't go as expected.
 Change. Any major life change can be stressful even a happy event
like a wedding or a job promotion. More unpleasant events, such as
a divorce, major financial setback, or death in the family can be
significant sources of stress.
Your stress level will differ based on your personality
and how you respond to situations. Some people let everything roll
off their back. To them, work stresses and life stresses are just minor
bumps in the road. Others literally worry themselves sick .
 Stress and Personality

 Thetype of personality concerns how people

respond to stress. Researchers have come across
two basic types of personality; Type A and Type
B.
 Type A Personality

 Type A individuals tend to be very competitive and self-critical. They

strive toward goals without feeling a sense of joy in their efforts or
accomplishments. They experience a constant sense of urgency. Type A
people seem to be in a constant struggle against the clock. Such
individuals tend to see the worse in others, displaying anger, envy and a
lack of compassion.
 Type B

 People with Type B personality tend to be more tolerant

of others, are more relaxed than Type A individuals, more
reflective, experience lower levels of anxiety and display
a higher level of imagination and creativity.
 Type C

 The Type C personality has difficulty expressing emotion

and tends to suppress emotions, particularly negative ones
such as anger. This means such individual also display
'pathological niceness,' conflict avoidance, high social
desirability, over compliance and patience.
Type D

 “People with a Type D personality tend to be anxious and

depressed, but they also try to suppress those feelings so
that the feelings never become expressed openly.”
 Immune system and Stress

 The immune system is a collection of billions of cells that

travel through the bloodstream. They move in and out of
tissues and organs, defending the body against foreign
bodies (antigens), such as bacteria, viruses and cancerous
cells.
There are two types of lymphocytes:
 B cells- produce antibodies which are released into the fluid
surrounding the body’s cells to destroy the invading viruses and
bacteria.
 T cells - if the invader gets inside a cell, these (T cells) lock on to
the infected cell, multiply and destroy it.
 The main types of immune cells are white blood cells. There are two
types of white blood cells; lymphocytes and phagocytes. When we’re
stressed, the immune system’s ability to fight off antigens is reduced.
That is why we are more susceptible to infections. The stress hormone
corticosteroid can suppress the effectiveness of the immune system (e.g.
lowers the number of lymphocytes). Stress can also have an indirect
effect on the immune system as a person may use unhealthy
behavioural coping strategies to reduce their stress, such as drinking
and smoking.
 Health Effects

 Recent research suggests that anywhere from 60 to 90 percent of illness is

stress-related.

 The physical wear and tear of stress includes damage to the

cardiovascular system and immune system suppression.

 Stress compromises your ability to fight off disease and infection, throws
your digestive system off balance, and makes it difficult for you to
concentrate on your studies.
Many medical conditions are caused or exacerbated by stress, including:

 Chronic pain
 Migraines
 Ulcers
 Heartburn
 High blood pressure
 Heart disease
 Diabetes
 Asthma
 Pre Menstrual Syndrome
 Obesity
 Infertility
 Autoimmune diseases
 Irritable bowel syndrome
 Skin problems
 Emotional Effects

 Anxiety
 Depression
 Eating Disorders
 Substance Abuse
 Lazarus' Theory of Stress

 Lazarus states that stress is experienced when a person perceives

that the “demands exceed the personal and social resources the
individual is able to mobilise." this is called the 'transactional
model of stress and coping.‘
 Neither the environmental event nor the person’s response
defines stress, rather the individuals perception of the
psychological situation is the critical factor. According to
Lazarus, the effects that stress has on a person are based
more on those people’s feelings of threat, vulnerability
and ability to cope than on the stressful event itself.
Primary Appraisal; When we decide if a situation is threatening or
positive, relevant or irrelevant to our situation. There are three things
needing to be evaluated:
 1. Is the threat significant to that person,
 2. Is it a positive encounter?
 3. Is it threatening/harmful/challenging. If an individual decides that the
situation is threatening the following may occur: injury, illness, angry,
disgust, disappointment, worry, anxiety, a fear response, a challenge or
anticipation.
 Secondary Appraisal; When we assess what resources are available to us to help
combat or cope with the stressor. An individual may choose to use: Internal
Options: will-power, inner strength, or External Options: peers, professional help.
 Problem-Based Coping; Used when we feel we have control over the situation, thus
can manage the source of the problem. There are four steps to manage this stress:
1.Define the problem,
2. Generate alternative solutions,
3. Learn new skills to dealing with stressors,
4. Reappraise and find new standards of behaviour.
 Emotional-Based Coping; Is used when an individual feels
as if they cannot manage the source of the problem. It
involves gaining strategies for regulating stress.
Avoiding (I’m not going to school), Distancing yourself
from the stress, ('it doesn't matter'), Acceptance (I failed that
exam, but I have 4 other subjects), Seeking Medical Support,
Turning to alcohol.
 Conflict
 The word conflict has been derived from a Latin word ‘Conflicts’
which means ‘strike two things at the same time’.
 According to Colman ‘A conflict is the anticipated frustration
entailed in the choice of either alternative’. Conflicts occur in the
individual when more than one, equally powerful desires or
motives present at the same time and pressurize for immediate
satisfaction.
 Types of Conflicts:

There are different types of conflicts. Very common among

them are:

a) Intrapersonal or Goal conflicts

b) Interpersonal conflicts,
 Intrapersonal conflicts:

These are the conflicts caused within the individual. These

conflicts arise as a result of two or more motives or goals to be
achieved at a time. Hence, these are called goal conflicts. Lewin
has described three types of goal conflicts.

 Approach-approach conflict:
 Avoidance-avoidance conflict:
 Approach-avoidance conflict:
1. Approach-approach conflict:

 Inthis type of conflict individual will have two desires with

positive valence which are equally powerful. For example, a
person has two attractive job offers and he has to choose any
one of them- tension arises.

 Such conflicts are not so harmful, because after selecting one,

the other one automatically subsides or loses its importance to
him.
 2. Avoidance-avoidance conflict:

 This conflict involves two goals with negative valence. At times the individual is
forced to choose one among two negative goals. In such conflicts, both are unwanted
goals, but he cannot keep quiet without opting also. For example, a woman must
work at a job which she dislikes very much or else she has to remain unemployed.

 Here the individual is caught between two repelling threats, fears or situations. When
she cannot choose either of them she may try to escape from the field itself. But the
consequences of the escape may also be harmful. For example, a person who cannot
convince the mother or the wife may resort to Alcohol consumption which is
otherwise dangerous or some people may even commit suicide.
 3. Approach-avoidance conflict:

 This is also a most complex conflict and very difficult to resolve. Because in this
type of conflict a person is both attracted and repelled by the same goal object.
Here the goal object will have both positive and negative valences.
 The positive valence attracts the person, but as he approaches, the negative
valence repels him back. Attraction of the goal and inability to approach it leads
to frustration and tension.
 For example, a person is approaching to accept a job offer, because the salary is
attractive- but at the same time he is repelled back as the job is very risky. A man
wants to marry to lead a family life, but does not want the responsibilities of
family life.
 4. Multiple-approach-avoidance conflict:

 Some of the situations in life we come across will involve both positive
and negative valences of multiple nature. Suppose a woman is engaged to
be married. The marriage to her has positive valences like-providing
security to life and marrying a person whom she loves very much.

 Suppose, on the other hand, if the marriage is repellent to her because she
has to quit her attractive job and salary, recognition which makes her
dependent, the situation builds up tension in her.
 Resolution of Conflicts

 The conflicts may arise from frustrations, competing roles or goals

having positive or negative valences. Some conflicts are of great danger
to mental health of the individual. Hence, it is necessary to resolve them
as quickly as possible.

 Conflicts resolution depends upon the type of conflict. The double

approach conflict may be easily resolved by satisfying first one goal
which is more important than the other; for instance, a student attending
the class first, then going for food even if hungry.
 The double avoidance conflict is more complex. Since the individual does not want
either of the goals, he experiences more repelling effect as he moves near one goal by
rejecting the other. Finally when it is unbearable, the individual tries to leave the
conflict situation, but the other factors in periphery of the situation makes it difficult.

 For example, a student who cannot face examination or failure may try to run away
from home, but the love and affection of the parents or financial problems may
prevent him from doing so. Some people may resort to other means to get relief from
tension, such as day dreaming, taking alcohol, chain smoking, suicide, etc. Totally
avoidance by some means is the goal of the individual.
 In approach-avoidance conflict, since there is only one goal object, it is
very difficult to decide. Here, compromise with the situation is the only
alternative solution to overcome stress resulting from conflict.
 Finally, in multiple approach-avoidance conflict the individual has to take
a decision depending upon the sum total of positive or negative valences
resulting in selection of goals.
 Though these are the coping strategies at individual level, people facing
conflicts may help themselves by examining the causes of conflicts
clearly, trying to choose the best alternative, early decision making, etc.
Interpersonal conflicts:

 Interpersonal conflict is caused between individuals. This

can be resolved through some strategies such as avoiding,
smoothing, forcing, confronting and compromising.
Assertive behaviour and I am ok, you are ok interpersonal
orientation help to resolve such conflicts easily.
Unconscious Conflict:

 The mental conflict below the level of conscious awareness is

called unconscious conflict. The conflicts in conscious level,
when repressed, shifts to unconscious. Here the desires which
cannot be satisfied at conscious level are repressed to
unconscious level as a mechanism of escaping. Many of our
wants raised by Id may not be socially acceptable. Such wants
are objected by the Ego and the Super ego. Hence these are
repressed to unconscious.
 The repressed desires or wishes remain active in the unconscious part of our
mind. They slowly gather strength by making alliance with other similar
experiences and become stronger. This group of repressed wants which is
working for the satisfaction try to come back to the conscious. This process
is called complex. As soon as complexes are formed they give rise to
conflicts in the unconscious.
 They try to come back to conscious, but prevented by censor or
preconscious. So they try to enter the conscious level when censor is at rest
or sleep. They may appear in the form of dreams, slip of tongue, slip of pen,
motivated forgetting, etc.
 Stress Management

 If you are living with high levels of stress, you’re putting your entire well-
being at risk.

 Stress causes mess on your emotional equilibrium, as well as your physical

health.

 It narrows your ability to think clearly, function effectively, and enjoy life.

 Effective stress management, on the other hand, helps you break the hold
stress has on your life, so you can be happier, healthier, and more productive.
 The ultimate goal is a balanced life, with time for work, relationships,
relaxation, and fun and the resilience to hold up under pressure and meet
challenges head on.

 But stress management is not one-size-fits-all. That is why it is important

to experiment and find out what works best for you.

 The following stress management tips can help you do that.

 Identify sources of stress

Start a stress journal.

 A stress journal can help you identify the regular stressors in your life and the way you deal
with them.
 Each time you feel stressed, keep track of it in your journal.
 As you keep a daily log, you will begin to see patterns and common themes.
Write down:
 What caused your stress (make a guess if you’re unsure)
 How you felt, both physically and emotionally
 How you acted in response
 What you did to make yourself feel better
 Practice 4 A’s of stress management

 Avoid
 Alter
Adapt
Accept
 Avoid

 Learn how to say “no.” Know your limits and stick to them. Whether in your
personal or professional life, taking on more than you can handle is a surefire
recipe for stress. Distinguish between the “should” and the “musts” and,
when possible, say “no” to taking on too much.

 Avoid people who stress you out. If someone consistently causes stress in
your life, limit the amount of time you spend with that person, or end the
relationship.
 Take control of your environment. If the evening news makes you
anxious, turn off the TV.

 Analyze your schedule, responsibilities, and daily tasks. If you’ve

got too much on your plate, drop tasks that aren’t truly necessary to
the bottom of the list or eliminate them entirely.
 Alter

 Express your feelings instead of bottling them up. If something or someone

is bothering you, be more assertive and communicate your concerns in an
open and respectful way.

 If you’ve got an exam to study for and your chatty roommate just got home,
say up front that you only have five minutes to talk. If you don’t voice your
feelings, resentment will build and the stress will increase.
 Be willing to compromise. When you ask someone to change their
behavior, be willing to do the same.

 Create a balanced schedule. All work and no play is a recipe for

burnout. Try to find a balance between work and family life, social
activities and daily responsibilities.
 Adapt

 Reframe problems. Try to view stressful situations from a more positive

perspective.

 Look at the bigger picture. Take perspective of the stressful situation. Ask
yourself how important it will be in the long run.

 Adjust your standards. Perfectionism is a major source of avoidable stress. Stop

setting yourself up for failure by demanding perfection. Set reasonable
standards for yourself and others, and learn to be okay with good enough.
 Practice gratitude. When stress is getting you down, take a moment
to reflect on all the things you appreciate in your life, including
your own positive qualities and gifts.
 Accept

 Don’t try to control the uncontrollable. Many things in life are beyond
our control particularly the behavior of other people. Rather than
stressing out over them, focus on the things you can control such as the
way you choose to react to problems.

 Look for the upside. When facing major challenges, try to look at them as
opportunities for personal growth. If your own poor choices contributed
to a stressful situation, reflect on them and learn from your mistakes .
 Learn to forgive. Accept the fact that we live in an imperfect world and
that people make mistakes. Let go of anger and resentments. Free
yourself from negative energy by forgiving and moving on.

 Share your feelings. Expressing what you’re going through can be very
cathartic, even if there’s nothing you can do to alter the stressful situation.
Talk to a trusted friend or make an appointment with a therapist.
 Connect to others

 There is nothing more calming than spending quality time with another human being who make
you feel safe and understood.

 Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need
to be good listeners. And try not to let worries about looking weak or being a burden keep you
from opening up. The people who care about you will be flattered by your trust. It will only
strengthen your bond.

 Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by
stress, but by building and maintaining a network of close friends you can improve your resiliency
to life’s stressors.
 Make time for fun and relaxation

 Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t
allow other obligations to encroach. This is your time to take a break from all
responsibilities and recharge your batteries.

 Do something you enjoy every day. Make time for leisure activities that bring
you joy, whether it be stargazing, listening to music, or baking.

 Keep your sense of humor. This includes the ability to laugh at yourself. The act
of laughing helps your body fight stress in a number of ways.
 Take up a relaxation practice. Relaxation techniques such as yoga,
meditation, and deep breathing activates the body’s relaxation
response, a state of restfulness that is the opposite of the fight or
flight or mobilization stress response. As you learn and practice
these techniques, your stress levels will decrease and your mind
and body will become calm and centered.
 Manage your time better

 Poor time management can cause a lot of stress. It’s hard to stay calm and focused
when you have less time and more work to do.

 Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit

too much into one day.

 Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of
importance. Do the high-priority items first. If you have something particularly
unpleasant or stressful to do, get over with it early. The rest of your day will be
more pleasant as a result.
 Break projects/tasks into small steps. If a large project seems overwhelming,
make a step-by-step plan. Focus on one manageable step at a time, rather
than taking on everything at once.

 Delegate responsibility. You don’t have to do it all yourself, whether at

home, school, or on the job. If other people can take care of the task, why
not let them? Let go of the desire to control or oversee every little step. You
will be letting go of unnecessary stress in the process.
 Maintain healthy lifestyle

 Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be
mindful of what you eat. Start your day right with breakfast, and keep your energy up
and your mind clear with balanced, nutritious meals throughout the day.

 Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end
in with a crash in mood and energy. By reducing the amount of coffee, soft drinks,
chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

 Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired
will increase your stress because it may cause you to think irrationally.
 Practice Coping statements

 Stay focused on the present. What do I need to do right now?

 I’ve survived hard things before, and I can survive this, too.
 It will get better. It always does.
 It will soon be over.
 It’s not the worst thing that could happen.
 I don’t need to eliminate stress, just keep it under control.
 Take a breath. Just breathe.
 I can do this.
 I can use my coping skills to get through this.
 I can learn from this and it will be easier next time.
 Tip of the Day

‘‘BELIEVE YOU CAN AND YOU ARE

HALFWAY THERE’’ 
(Theodore Roosevelt)
THANK YOU!