Hello learners, today we will learn about something that affects all of us: stress. Stress is an integral part of our lives, but how we handle it can make a significant difference. In this course, we will provide practical tips and strategies for managing stress effectively so that you can lead a happier and healthier life.
In psychological terms, stress is how our body responds to any demand or challenge. It is a natural reaction triggered by various situations, such as work pressure, relationship issues, or financial concerns. When we experience stress, our body releases hormones like cortisol and adrenaline, preparing for a “fight or flight” response. Although some stress can motivate and help us perform better, chronic or excessive stress can adversely affect our physical and mental health. It can lead to issues like anxiety, depression, high blood pressure, and a weakened immune system. Therefore, managing stress through relaxation, exercise, time management, and seeking social support is crucial for our overall well-being.
Before delving into stress management techniques, it’s essential to understand what stress is and how it affects us. Stress is the body’s natural response to demands or threats, triggering the “fight or flight” response. While short-term stress can be beneficial, chronic stress can have detrimental effects on our health, leading to conditions like anxiety, depression, high blood pressure, and heart disease.Stress can be broadly classified into three main types:
Acute Stress: This is a short-term stress that arises from specific events or situations, such as being stuck in traffic, having a deadline at work, or preparing for an exam. Acute stress typically dissipates once the triggering event is resolved.
Chronic Stress: Chronic stress is long-term stress that persists over an extended period. It can result from ongoing financial problems, relationship difficulties, or work-related pressures. Chronic stress can have serious health consequences if left unmanaged.
Episodic Acute Stress: This type of stress is characterised by repeated episodes of acute stress. Individuals who experience episodic acute stress often find themselves in a cycle of constantly facing challenging situations, leading to a pattern of stress and anxiety.
Understanding the type of stress you’re experiencing can help you develop effective coping strategies and seek appropriate support when needed.1.Can we avoid stress? Yes, we have to avoid it because it’s normal to feel overwhelmed by life’s challenges and situations. But we can minimize its impact and live a happier, healthier life. To reduce the frequency and intensity of stressors, we can proactively manage our environment, behaviours, and responses. However, let’s face it: avoiding stress is unrealistic since many stressors are beyond our control.But, we can focus on developing resilience and coping mechanisms to navigate stress effectively. This involves recognising what triggers our anxiety, prioritising self-care, setting healthy boundaries, practising good time management, and seeking support from others whenever we need it.By cultivating these strategies and maintaining a balanced lifestyle, we can better cope with stress and enhance our overall well-being. And, remember, you’re not alone in this journey. Many resources are available to help you manage stress and live your best life.Did you know that stress can sometimes be a good thing? It can motivate us to tackle challenges head-on and achieve great things. So, please don’t be too hard on yourself; embrace some stress and use it to your advantage!2.Is stress necessarily bad? Stress is not always bad. Sometimes, it can be helpful and make us do better. We call this “positive stress”. For example, stress can help us focus and perform well before giving a talk or test.But stress can also be harmful if it happens a lot or becomes too much. This is called “negative stress”. It can cause anxiety, depression, sleep problems, and other health issues. So it’s essential to know when stress is too much and take care of ourselves. We can try things like being mindful, exercising, getting enough rest, and asking for help when needed.In short, some stress is okay, but too much can be harmful. We need to manage stress well to stay healthy.3.What is positive stress? Here the positive stress is a Good stress that challenges you, motivates you, and helps you focus. For example, teachers often put their students under good stress by giving them more challenging math problems, complex texts, and new skills to learn. Good stress helps us grow and develop as human beings. However, there comes a point when good stress becomes distress. This occurs when pressure stops motivating and becomes overwhelming. It’s important to know where you are on the stress continuum at any given moment to tell if you’re being challenged (good stress) or overwhelmed (distress).It’s also important to be aware of the stress of others so you can support and challenge them as needed. However, recognising if others are in a state of good anxiety or distress can be difficult because not everyone displays their stress outwardly. To help others think about their stress and be aware of their focus, you can draw the Good Stress-Distress continuum on a whiteboard or sheet of paper. Then, ask your students, athletes, kids, or colleagues to put an X on the curve indicating their current stress level. They don’t need to explain why they feel much stress or distress – this activity is simply about awareness. As a team leader, educator, coach, or parent, you can use your knowledge of others’ stress to push them further (sound pressure) or provide support if they are distressed.4.How do I know that I am getting burnt out? It’s important to understand that not all stress is bad. There are such things as good stress and bad stress. Good stress is the type that challenges you, motivates you and helps you remain focused. For instance, teachers often give their students more challenging math problems, complex texts, and new learning skills to provide them with good stress. This form of stress helps us grow and develop as human beings. However, there’s a point when good stress becomes distress. This occurs when pressure stops motivating and starts to overwhelm you. It’s essential to know where you stand on the stress continuum at any given moment to tell if you’re being challenged in a good way or overwhelmed with distress.It’s also important to be aware of the stress levels of others so you can support them and challenge them as needed. However, recognising if others are under good stress or distress can be tricky since not everyone displays their stress outwardly.5.Am I triggered by freeze, fight and flight response? Our body has a natural stress response called the fight-or-flight response. It’s an evolutionary reaction that helps us react to immediate danger. When this happens, our sympathetic nervous system releases hormones like adrenaline and cortisol, triggering physiological changes. These changes include an increased heart rate, dilated pupils, heightened awareness, and mobilisation of energy, all aimed at preparing the body for immediate action. The response is named after the two primary adaptive reactions: confronting the danger (fighting) or escaping from it (flight).However, it’s important to remember that prolonged activation of this mechanism due to chronic stress can have detrimental effects on both physical and mental well-being. If you’re experiencing a sudden increase in anxiety, a racing heart, or a strong urge to escape or confront a situation, you might be in a fight-or-flight response. Alternatively, it could be the freeze response if you feel paralysed, unable to respond, or emotionally numb. Recognising these reactions can help to manage stress effectively.Internal triggers originate from within one and can include emotions, thoughts, or physical sensations. For example, feeling hungry might be an internal trigger that prompts someone to eat.External triggers come from the environment outside of oneself and can include sights, sounds, smells or interactions with others. For instance, seeing a commercial for pizza might be an external trigger that prompts someone to order food.We are identifying the stress triggers. Before delving into stress management techniques, it’s essential to understand what stress is and how it affects us. Stress is the body’s natural response to demands or threats, triggering the “fight or flight” response. While short-term stress can be beneficial, chronic stress can have detrimental effects on our health, leading to conditions like anxiety, depression, high blood pressure, and heart disease.
Great news! The program has finally come to an end. The dear learners did a fantastic job and worked hard to understand stress, its impacts on their lives, and how to overcome it. By applying the stress management techniques they learned, they can prioritise their problems and lead happier and healthier lives.
