STRESS AND STRESS MANAGEMENT

Individual Assignment
By
S.A.D.T.P. Kaushalya (EN14535468)

Organizational Psychology (EC 296)

Ms. Charuhasini Wathuge

.B. Sc. Eng. Honours Degree

Year 2, Semester II (2015)

FACULTY OF ENGINEERING
SRI LANKA INSTITUTE OF INFORMATION TECHNOLOGY

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Contents
(1) What is Stress? 1-2
Positive stress (Eustress)
Negative stress (Distress)
1.1 ) The negative causes of stress ...
Family/Relationship related stressors
Physical stressors
Environmental stressors
Study/University related stressors

1.2) The negative effects of stress ...

Cognitive
Behavioral
Physical
Emotional
(2) What is Stress Management? .....

5-6

2.1) Stress management strategies

Relaxation
Counseling

References .....

STRESS AND STRESS MANAGEMENT

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(1) What is Stress?

Stress is our bodys way of responding to any kind of demand or threat. Stress is our mental,
physical, emotional, and behavioral reactions to any perceived demands or threats. Under
stress our body releases chemicals that give us the added strength and energy we need to
protect yourself, but it can also shut down your ability to think, feel and act and your body's
ability to repair itself.
Many people are unaware that there are two categories of stress Eustress and Distress.
Eustress is the good stress that motivates you to continue working. Bad stress, or distress, is
when the good stress becomes too much to bear or cope with. Everyone needs a little bit of
stress in their life in order to continue to be happy, motivated, challenged and productive. It is
when this stress is no longer tolerable and/or manageable that distress comes in
Many studies have demonstrated that some stress, as long as it isn't overwhelming, can
actually be a positive thing. The following Yerkes-Dodson Curve shows us how the more
excited we get about performing a task, the better we do at it. Even as the pressure increases,
this can galvanize us into our best performances. However, if the stress or anxiety about the
task becomes too great, it's a downhill plunge to distress and lack of performance.

Figure 1: Yerkes-Dodson Curve

Positive stress (Eustress)

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Stress isnt always bad. Stress within your comfort zone

can help you perform under pressure and motivate you to
do your best. Eustress means beneficial stress. It can give
an extra burst of adrenaline to help us accomplish goals
and meet deadlines. Its short-term and it can provide
mental alertness, motivation and efficiency that helps
incent us to prepare for something. When working properly, stress helps you stay focused,
energetic, and alert. This makes us feel exciting, increases self-esteem and improves our
performance.
Negative stress (Distress)
Psychological distress is a general term that is used to describe unpleasant feelings or
emotions that impact our level of functioning. Distress is psychological discomfort that
interferes with your activities of daily living. It occurs when your body cannot return to a
relaxed state even in the absence of the stressor. Psychological distress can result in negative
views of the environment, others, and the self. Sadness, anxiety, distraction, and symptoms of
mental illness are manifestations of psychological
distress. Just as mental illness can influence all aspects
of our life, psychological distress can also impact our
functioning. Psychological distress can interfere our
work performance directly.
1.1)

The negative causes of stress

Family/Relationship related stressors

All relationships and families go through difficult times and experiencing occasional
problems and conflict in personal relationships is normal. However, sometimes these
problems can become overwhelming.
Family separations
Breakdown in communication
Hospitalization of a family member
Frequent arguing & disagreements
Physical stressors
Stressors have physical, chemical and mental responses inside of the body. Physical stressors
produce mechanical stresses on skin, bones, ligaments, tendons, muscles and nerves that

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cause tissue deformation and in extreme cases tissue failure. Chemical stresses also produce
biomechanical responses associated with metabolism and tissue repair. Physical stressors may
produce pain and impair work performance
Insufficient sleep and rest
Poor nutritional habits
Illnesses, injuries and infections
Fears and phobias (e.g., fears of flying, heights, public speaking etc)
Worries and anxieties about present and future events
Lack of organization and time management
Negative thinking and lack of flexibility
Environmental stressors
Stressors that are found in our surroundings are called environmental stressors. Everyday life
is full of environmental stressors that cause minor irritations. Environmental stressors and can
lead to discomfort.

Noise, Air quality and Light

Crowding
Colors
Tornadoes and other natural disasters
War and other manmade disasters

Study/University related stressors

University and school life is full of Study/University related stressors that cause minor
irritations. Going to university or college is exciting and stressful. University is exciting but
also stressful for many youth. Here are some examples,

1.2)

High work load

Competitive circumstances and examinations
Lack of learning materials
Conflicts with colleagues, instructors and lectures
Facing individual viva, quizzes and presentations
Negative effects of stress

The human body is designed to experience stress and react to it. Stress can be positive,
keeping us alert and ready to avoid danger. Stress becomes negative when a person faces
continuous challenges without relief or relaxation between challenges. As a result, the person
becomes overworked and stress-related tension builds.
Stress also becomes more harmful when people use alcohol, tobacco, or drugs to try to
relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a

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relaxed state, these substances tend to keep the body in a stressed state and cause more
problems.
Our bodys stress warning signs tell us that that something isnt going right. So when things
arent going your way, or you feel like you are losing control or are overwhelmed, pay
attention to the warning signs listed below.
Cognitive signs

Emotional signs

Moodiness
Nervous, Irritable, Anxious and

Panicky
Irritability or short-tempered
Agitation, inability to relax
Sense of loneliness or isolation
Depression or general unhappiness

Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative side
Anxious or racing thoughts
Constant worrying
Underestimation of our ability to cope

(2) What is Stress Management?

Behavioral signs

Physical signs

Eating more or less

Sleeping too much
Isolating from others
Neglecting responsibilities
Nervous habits

Shallow breathing, sweating

Sweaty palms and flushed cheeks
Aches and pains, muscle tension
Chest pain or rapid heartbeat
Diarrhea or constipation
Frequent colds

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Stress management refers to the wide spectrum of techniques and psychotherapies aimed at
controlling a person's levels of stress, especially chronic stress, usually for the purpose of
improving everyday functioning. Stress management can teach us healthier ways to cope with
stress, helping to reduce its harmful effects, and prevent
stress from spiraling out of control again in the future.
The trick to coping with stress is not to expect that you
can eliminate it; but rather, to manage the symptoms of
stress. It involves changing the stressful situation when
you can, changing your reaction when you cant, taking
care of yourself, and making time for rest and
relaxation.
2.1) Stress management strategies
1. Relaxation:
Get moving: Physical activities can help to relieve stress and burn away anger,

tension, and frustration.

Engage socially: Building, maintaining and communicating a network of close

friends you can improve your resiliency to lifes stressors.

Avoid unnecessary stress: Handling such predictable stressors, you can either change

the situation or think of the four A's: avoid, alter, adapt, or accept.
Alter the situation: Changing the way you communicate and operate in your daily

life if you cant avoid the stressor.

Adapt to the stressor: Regaining the sense of control by changing our expectations

and attitude to stressful situations.

Accept the things you cant change: Accept things as they are for the stressors

which cant be solved at all.

Make time for fun and relaxation: Reducing the stress in your life by nurturing

yourself by regularly make time for fun and relaxation.

Adopt a healthy lifestyle: Eating a healthy diet, reducing caffeine and sugar,
avoiding alcohol, cigarettes, and drugs and getting enough sleep.

2. Counseling:

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Stress is acquired in various ways. A person who failed to respond to physical, mental or
even emotional aspects of their being is said to experience stress. Mostly, it might be due to
the environment, people, pressure or too much of something such as work. One
recommendation commonly offered by doctors to cope with stress is counseling and
psychotherapy. Talking with a professional about the difficulties you're experiencing can help
you understand any underlying issues that may be causing your stress for example, low selfesteem. Career counseling experts help clients such as in dealing with varied stress on their
job. Counsellors who offer career advice help their clients in finding a job or setting their
career goals and objectives. There are several factors which must be taken into consideration
before making the right career move including the personality, background and educational
level of the person.
Working with a counsellor you will then be able to identify your personal stress triggers and
discuss ways of coping with them. The counselor will ask you some questions that will also
help you to realize and see the main root or the seed of your dilemma. Together with you,
they will pinpoint the most important matter and provide you the best options of answers.
The world today is indeed dealing with a lot of stress and pressure which could eventually
lead an individual to have a breakdown. With the help of a counsellor, people who seem to be
knocked out from the difficulties of life are given a hand and effective assistance.

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References
Stress Symptoms, Signs, and Causes
https://en.wikipedia.org/wiki/Eustress
http://www.fosteringresilience.com/pdf/stress_management_plan.pdf
http://www.sas.calpoly.edu/docs/asc/ssl/stressmanagement.pdf
How to Manage Stress. http://www.mind.org.uk/media/977061/how-to-managestress-2012-2-.pdf
Lawrence Robinson, M. S. (2015, August). Stress Management. Retrieved 08 30,
2015, from HelpGuide.org: http://www.helpguide.org/articles/stress/stressmanagement.htm