Stress management
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Stress Management. By: Anna M. Cunningham. Stress. E veryone is affected differently by stress Everyone copes with stress differently Stress can cause physical and emotional harm to one’s body Developing healthy ways to cope with stress will promote a healthier lifestyle for all.

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Stress Management

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Stress management

Stress Management

By: Anna M. Cunningham


Stress

Stress

  • Everyone is affected differently by stress

  • Everyone copes with stress differently

  • Stress can cause physical and emotional harm to one’s body

  • Developing healthy ways to cope with stress will promote a healthier lifestyle for all


Physical effects of stress

Physical Effects of Stress

  • Some experience “headache, stiff neck, back pain, upset stomach, nausea, and diarrhea” (WebMD, 2011)

  • Some more serve conditions are “lowering immune system, higher blood pressure, abnormal heartbeat, coronary artery disease, heart attack, and heart failure” (WebMD, 2011)


Emotional effects of stress

Emotional Effects of Stress

  • Feeling “cranky”

  • Frustrated

  • Jumpy

  • Hard to focus

  • Worry too much

    (WebMD, 2011)


General adaptation syndrome

General Adaptation Syndrome

  • Created by Hans Selye, who was an endocrinologist, in 1936

  • Consists of 3 stages:

    • Alarm

    • Resistance

    • Exhaustion

      (Essence of Stress Relief, 2011)


Alarm stage

Alarm Stage

  • Body goes into “fight or flight” mode

  • An increase of hormones; such as cortisol, adrenaline, and noradrenaline, are released to help manage the stress on the body

  • If someone stays in the alarm stage for too long, the increased levels of hormones can cause harm to the body; such as heart attack, stroke, cardiovascular conditions, gastric ulcers, and increased blood sugar levels

    (Essence of Stress Relief, 2011)


Resistance stage

Resistance Stage

  • During this stage, the source of stress is being resolved and the body is recovering

  • If the body is not given enough time to recover, the next stage will be reached

    (Essence of Stress Relief, 2011)


Exhaustion stage

Exhaustion Stage

  • At this stage, the body is unable to regenerate and cope with stress

  • This stage is referred to as “overload, burnout, adrenal fatigue, maladaptation or dysfunction”

  • Chronic stress can cause nerve cell damage in tissues and organs

    (Essence of Stress Relief, 2011)


Healthy strategies to cope with stress

Healthy Strategiesto Cope with Stress

  • Exercise daily

  • Eat a balanced diet

  • Identify and prioritize tasks to provide time management

  • Remove yourself from the stressful situation when possible

  • Take scheduled breaks at work, to recharge and evaluate the next task at hand

  • Set realistic goals

    (Pender, N.J., Murdaugh, C.M., & Parsons, M.A.)


Healthy strategies to cope with stress1

Healthy Strategies to Cope with Stress

  • Enhance self-esteem

  • Increase assertiveness

  • Enhance self-efficacy

  • Meditation

  • Guided imagery is also helpful, it uses imagination and involves all the senses

    (Pender, N.J., Murdaugh, C.M., & Parsons, M.A.)


Conclusion

Conclusion

  • Stress affects everyone differently. Learning new ways to cope with stress will promote a healthier lifestyle. Everyone needs to find what strategies work best and then fine tune their skills. Everyone has stress in their life, learning positive ways to cope with stress will help provide a positive outcome.


References

References

Essence of Stress Relief (2011). “Hans Selye’s General Adaptation Syndrome” Retrieved from http://www.essenceofstressrelief.com/general-adaptation-syndrome.html

Pender, N.J., Murdaugh, C.M., & Parsons, M.A. (2011). Health promotion in nursing practice, 6th ed. Upper Saddle River, NJ: Pearson

WebMD (2011). “Stress Management-Effects of Stress” Retrieved from http://www.webmd.com/balance/stress-management/stress-management-effects-of-stress


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