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Stress Management

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Zahra Rehan

on 22 April 2015

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Transcript of Stress Management

"stress" hormone
glucose metabolism
decreases immunity
muscle breakdown
impaired cognitive function
reduces inflammatory response
minute increases of cortisol can be beneficial
Does stress kill you?
It does seem that way after looking at the list of physiological symptoms.....
initiates social response to stress
primes to strengthen close relationships
enhances empathy
makes the body crave physical contact with friends and family
motivates you to seek contact
natural anti-inflammatory
helps heart regenerate from stress-induced damage
builds resilience against stress
Stress vs. Anxiety
Power of Positivity
Resilience is a key coping strategy that allows an individual to adapt to stress and adversity.
ability of a person to bend, but not break
Biological Impact
Psychological Effects
Stress Management
Zahra Rehan
“Stress is not what happens to us. It is our response to what happens, and response is something we can choose.”
–Maureen Killoran
Positive Stress- Eustress
Negative Stress- Distress
Support Groups
Serotonin & Endorphins
Physiological Sickness
Top Stressors
Psychological Burnout
How can young adults efficiently manage their stress levels?
Binge Eating


Drinking Alcohol
Food for thought.....
"Stress fractures are tiny cracks in a bone, usually a weight bearing bone like a foot or lower leg bone. It is caused by repetitive application of force, the muscle is strained from overuse and unable to absorb the shock or often by simply overuse (carrying a heavy load for too long or without proper training). I could not help but think of the comparison of mental stress being caused by overuse or repeated forces and the supports that are usually in place being fatigued and unable to support as usual." -Jodi Heys
Top three suggestion for young adults:
A presentation geared towards educating university students and young adults
mental alertness
performance & productivity
increased responsibilities
poor nutrition
academic grades
University students and young working adults struggle the most with:
inability to adapt
sleep deprivation
substance abuse
both chemicals elevate mood
reduce perception of pain
enhancement of immune response
feelings of euphoria
released during exercise
referred to as 'happiness' molecule
regulates sleeping cycle
regulates body temperature
Exercise / Meditation
Consistent Routine & Time Management
Know & Respect Your Limit
high blood pressure
chest pain and rapid heart beat
increased muscle pain and tension
rapid breathing
upset stomach (nausea, diarrhea)
frequent colds and infections
shaking and nervousness
loss of sexual desire / ability
A study done in USA revealed:
people who experience a lot of stress AND believe stress is harmful for their health are higher at risk of dying
people who experience a lot of stress AND DO NOT view it as harmful are no more likely to die than anyone else in the study
We have all experienced a physical injury and never thought twice about our 'fault' for bringing it upon ourselves. So, then why do we do this for mental health disorders?
I received an amazing feedback response, a well-formulated metaphor to shed light on this idea:
A brief summary of presentation concepts covered:
“extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results”
Working too much with little balance.

Having no supportive or social resources.

No time for pursuing leisure activities or hobbies.

Sleep deprivation

Fatigue and lack of energy caused by poor dietary nutrition.
While stressed, young adults often turn to:
Personality characteristics:

perfectionist tendencies
type A personality
cognitive problems
lack of belief in yourself
lack of motivation
decreased happiness
It is very common for people to use stress and anxiety interchangeably.
Stress and anxiety both share similar physiological symptoms of increasing heart and muscle tension, and rapid breathing.
stems from fear
snow-ball effect on other emotions
panic attacks:
hot flashes
chest pain
stems from external stimuli
comes from frustration and nervousness
practical solutions to overcome stress
impossible tasks
lack of ability to excel academically
inability to adapt to novel environment
consistent substance abuse
denying self-care and relaxation (failing to take on hobbies)
loneliness and isolation
leaving family = new, unfamiliar environment
experiencing continuous financial problems
high consequences for failure
key habits
disciplined and organized
exercise to enhance physical and emotional resilience
focus on the present
3 key characteristics for a positive attitude:
commitment :
to different aspects of your lives like quality work, faith, hobbies and engaging with family and friends.
be aware and accept that many things are out of your control so choose to adapt your thinking style, and choose to feel competent about what you can control
viewed as a stepping stone rather than a breaking point
enhances physical and emotional resilience
releases serotonin and endorphins
builds muscle and strength
improves mood
increases self-awareness
reduces negative emotions
new perspective on situations
follow a daily routine consistently
less change = less chances of disruptions
time management
pay attention to priority tasks
control procrastination
follow through with commitments
reduce time spent on social media
learn to say "
not necessarily selfish
gives room for new discoveries
always saying "yes" = overload = high stress
know your body's abilities and limitations
don't push to the point of disappointment
do your best but know when to stop
does not develop overnight
practicing positive thought leads to higher resilience
reduces release of stress hormones
encompasses approaching situations with a positive mindset
includes positive "self-talk"
increased life span
decreased depression
great resistance to developing illnesses
step outside of your body and gain a new perspective of the stressful situation
look at the 'bigger picture' for stressful stimuli
recognize and appreciate the positive situations
set reasonable expectations of yourself and others around you
Emotional Contagion
Mirror Neurons
Is stress contagious?
the tendency to feel and express emotions similar to and influenced by others; also, the phenomenon of one person’s negative thoughts or anxiety affecting another’s mood
emotional contagion:
Why does stress have an enormous contagious potential?
Empathy is something we view as a positive response by being able to relate to others. However, it can be draining, you’re not being targeted directly but you know exactly how it feels at the same time.
Mirror neurons
are responsible for this phenomenon.
when a person experiences an emotion, including stress, these neurons start firing and stimulate certain brain regions.
when we view another person exhibiting the same emotion, our brain remembers the reaction and that same brain region is activated again.
There is a reason adults say to be careful who you are friends with.....
secondhand stress might be worse than direct stress
friends' problems can be a secondary source of stress
Normally, with one’s own stress, the brain reacts at first and gradually stops responding. With secondhand stress, the brain does not stop responding which suggests a greater effect than direct stress.
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