STRESS

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STRESS BY: TAROKH TEYMORI 11 ۱ 

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CONTENT LIST * 1. introduction * 2. Fight or flight response ¢ 3. Effects of stress + 4. How we respond to stress affects our health - 5. the causes of s * 6. How to deal ee eo MT 3 techniques 

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1.intorduce * We generally use the word "stress" when we feel that everything seems to have become too much - we are overloaded and wonder whether we really can cope with F 0 0 1 

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* Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would proba pointless. However stresses undermi and physical healt ۱ ‏ی‎ ‎ctracc that ic had far v 

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2. Fight or ۵0 * Fight or flight response * The way you respond to a ‏ور‎ ‎may also be a type of stress. Part of your response to a challenge is physiological and affects your ۱0(۵( ‏لته‎ - challenge or a threag ‏#ع]انامدع] 5ع]13أأ36‎ to either get away 38 or fight. 

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* If you are upstairs at home and an earthquake starts, the faster you can get yourself and your family out the more likely you are all to survive. If you need to save 2 0 5 ‏علا‎ ‎during that earthquake, by | heavy weight that ‏ع0 |أأنلا ناملا بلصعغط‎ your body to bea 1 ۱ 

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* Our fight-or-flight response is our body's sympathetic nervous system reacting to a stressful event. Our body produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which tr} higher heart rate, preparedness, sw 16۲۲۴۱۵55 - ‏اا2‎ ۱56 protect 0۷۲56۱۷۵6 0 8 challanaina citiatinn 2 

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* Non-essential body functions slow down, such as our digestive and immune systems when we are in fight-or flight response mode. All resources can then be concentrated on rapid breathing, blood fl alertness and mus 

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3. Effects of stress * When we are stressed the following happens: Blood pressure rises Breathing becomes more rap Digestive system slows down Heart rate (0.)\-<) riggfi@™ ofl Immune system g Muscles become t We do not sleep (he | ‏لهي جم‎ eS) 

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* Most of us have varying interpretations of what stress is about and what matters. Some of us focus on what happens to us, such as breaking a bone or getting a promotion, while others thi about the event it matters are our t situations in which\ 

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* Some of the effects of stress on your body, your thoughts and feelings, and on your behavior: Effect on your body 

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We are continually sizing up situations that confront us in life. We assess each situation, deciding whether something is a threat, how we can deal with it and what resources we can use. If we conclude that the required resources needed to effectively deal with a situation are beyond what we ‏مر‎ ‎available, we say that that situ i stressful - and we reac stress response. On we decide our availa skills are more than enol with a situation, it is not 

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غأ3ع/لاد ت۰۹ * Back pain * Chest pain * Childhood obs ‘y - researchers at The Children's Hospital of Philadelphia published a report in Pediatrics in October 2012 explaining that a number of stressors from parents.ca increase the risk of Obesit hildren . Lead researcher, Parks, M.D., said " may be an important child obesitv and relate 

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Examples of stressors include mental health problems, poor physical health, financial strain, and trying to manage in a single-parent household. Cramps or muscle spasms ل تك تتا Fainting spells Headache Heart di Hypertension (__ 

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* Loss of libido * Lower immunity against diseases * Muscular aches * Nail biting * Nervous twitches * Pins and needles * Sleeping difficulties * Stomach upset * Effect on your th feelings * Anger 

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Effect on your behavior Eating too much Eating too little Food cravings Sudden angry outbursts Drug abuse ع5نا36 امطمعام Higher tobacco consumption Social withdrawal Frequent crying Relationship proble 

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4. How we respond to stress affects our health * 1. We do not all interpret each situation in the same way. 2. Because of this, we do not all call on the same resources for each ‏لوأك كك "كلت‎ 3. We do not all have the sa r ‏از‎ ۲ 

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* Some situations which are not negative ones may still be perceived as stressful. This is because we think we are not completely prepared to cope with them effectively. Examples being: having a baby, moving to a nicer house, and being promoted. Having a baby is usually a wonderful thing, so is being promoted house is a well-kn stress. 

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* It is important to learn that what matters more than the event itself is usually our thoughts about the event when we are trying to manage stress. How you see that stressful event will be the largest si events and challe decide whether the ar harmfitl far vai 

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* A persistently negative response to challenges will eventually have a negative effect on your health and happiness. Experts say people who tend to perceive things negatively need to understand th their reactions to ‏و‎ ‎situations better. to manage stress 

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9 ‏الس ا‎ of stress affects heart atta ck risk - people who believe their stress is affecting their health in a big way are La ‏تحت ۱۵۰ ۱ کلا حت -عزا‎ 38614 ten years later, according i researchers at the Western Ontario. 

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5. the causes of str 

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The most common causes of stress are: #روت فا و۰ ‎Family problems‏ * ‎Financial matters‏ ¢ ‎Illness‏ * * Job issues. ‏1ت 1 تله ره‎ * Lack of time * Moving home * Relationships 00 ۲ ۱۶ 6 

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* The following are also causes of 56 ور ‎Becoming a mother or a father‏ * 

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6. HOW to deal witn 55 * How to deal with stress * There are three broad methods you can follow to treat stress, they include self-help, self management, 

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* Self help for treating stress * Exercise - exercise has been proven to have a beneficial effect ona person's mental and physical state. For many people exercise is an Omran Wael ole 

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* Division of labor - try to delegate your responsibilities at work, or share them. If you make yourself indispensable the likelihood of your feeling highly stressed is significantly 6 ‏17ت‎ Assertiveness - everything. If you well, or if 0 | 

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* Alcohol and drugs - alcohol and drugs will not help you manage your stress better. Either stop consuming them completely, or cut down. Caffeine - if your consumption of coffee and other drinks which contain caffeine is high, cut down. Nutrition - eat plen vegetables. Make healthy and balanced 2 © ا ا ا ‎Time‏ 

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* Breathing - there are some effective breathing techniques which will slow down your system and help you relax. Talk - talk to you family, friends, work colleagues and your boss. Express your thoughts and worries. Seek professional stress is affecting function; go and s Heightened stress fo periods can be bad for # 

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* Relaxation techniques - mediation, massage, or yoga have been known to greatly help people with stress. 

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7. ‏و51۲5‎ 1 techniques * Stress management can help you to either remove or change the source of stress, alter the way you view a stressful event, lower the impact that stress might have on your body, and ‏ذلاقينا 31 قاع |3 ناملا حاعوع]‎ 1 Stress mang ‏يه عط عباقط‎ 

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Stress management techniques can be gained if you read self-help books, or attend a stress management course. You can also seek the help of a counselor or psychotherapist for personal development or therapy sessions. Many therapies whic such as aromathe may have a benefi 

STRESS BY: TAROKH TEYMORI CONTENT LIST • • • • 1. introduction 2. Fight or flight response 3. Effects of stress 4. How we respond to stress affects our health • 5. the causes of stress • 6. How to deal with stress • 7. Stress management techniques 1.intorduce • We generally use the word "stress" when we feel that everything seems to have become too much - we are overloaded and wonder whether we really can cope with the pressures placed upon us. • Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad. In this text we shall be focusing on 2. Fight or flight response • Fight or flight response • The way you respond to a challenge may also be a type of stress. Part of your response to a challenge is physiological and affects your physical state. When faced with a challenge or a threat, your body activates resources to protect you to either get away as fast as you can, or fight. • If you are upstairs at home and an earthquake starts, the faster you can get yourself and your family out the more likely you are all to survive. If you need to save somebody's life during that earthquake, by lifting a heavy weight that has fallen on them, you will need components in your body to be activated to give you that extra strength - that extra push. • Our fight-or-flight response is our body's sympathetic nervous system reacting to a stressful event. Our body produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a higher heart rate, heightened muscle preparedness, sweating, and alertness - all these factors help us protect ourselves in a dangerous or • Non-essential body functions slow down, such as our digestive and immune systems when we are in fight-or flight response mode. All resources can then be concentrated on rapid breathing, blood flow, alertness and muscle use. 3. Effects of stress • When we are stressed the following happens: • Blood pressure rises • Breathing becomes more rapid • Digestive system slows down • Heart rate (pulse) rises • Immune system goes down • Muscles become tense • We do not sleep (heightened state of • Most of us have varying interpretations of what stress is about and what matters. Some of us focus on what happens to us, such as breaking a bone or getting a promotion, while others think more about the event itself. What really matters are our thoughts about the situations in which we find ourselves. • Some of the effects of stress on your body, your thoughts and feelings, and on your behavior: Effect on your body We are continually sizing up situations that confront us in life. We assess each situation, deciding whether something is a threat, how we can deal with it and what resources we can use. If we conclude that the required resources needed to effectively deal with a situation are beyond what we have available, we say that that situation is stressful - and we react with a classical stress response. On the other hand, if we decide our available resources and skills are more than enough to deal with a situation, it is not seen as • • • • A tendency to sweat Back pain Chest pain Childhood obesity - researchers at The Children's Hospital of Philadelphia published a report in Pediatrics in October 2012 explaining that a number of stressors from parents ca n increase the risk of obesity in their c hildren . Lead researcher, Elizabeth ProutParks, M.D., said "Stress in parents may be an important risk factor for • Examples of stressors include mental health problems, poor physical health, financial strain, and trying to manage in a single-parent household. • Cramps or muscle spasms • Erectile dysfunction • Fainting spells • Headache • Heart disease • Hypertension (high blood pressure) • • • • • • • • • Loss of libido Lower immunity against diseases Muscular aches Nail biting Nervous twitches Pins and needles Sleeping difficulties Stomach upset Effect on your thoughts and feelings • Anger • • • • • • • • • • • Effect on your behavior Eating too much Eating too little Food cravings Sudden angry outbursts Drug abuse Alcohol abuse Higher tobacco consumption Social withdrawal Frequent crying Relationship problems 4. How we respond to stress affects our health • 1. We do not all interpret each situation in the same way. 2. Because of this, we do not all call on the same resources for each situation 3. We do not all have the same resources and skills. • Some situations which are not negative ones may still be perceived as stressful. This is because we think we are not completely prepared to cope with them effectively. Examples being: having a baby, moving to a nicer house, and being promoted. Having a baby is usually a wonderful thing, so is being promoted or moving to a nicer house. But, moving house is a well-known source of stress. • It is important to learn that what matters more than the event itself is usually our thoughts about the event when we are trying to manage stress. How you see that stressful event will be the largest single factor that impacts on your physical and mental health. Your interpretation of events and challenges in life may decide whether they are invigorating • A persistently negative response to challenges will eventually have a negative effect on your health and happiness. Experts say people who tend to perceive things negatively need to understand themselves and their reactions to stress-provoking situations better. Then they can learn to manage stress more successfully. • Perception of stress affects heart atta ck risk - people who believe their stress is affecting their health in a big way are twice as likely to have a heart attack ten years later, according to researchers at the University of Western Ontario. 5. the causes of stress • What are the causes of stress? • We all react differently to stressful situations. What one person finds stressful another may not at all. Almost anything can cause stress and it has different triggers. For some people, on some occasions, just thinking about something, or several small things that accumulate, can cause stress. The most common causes of stress are: • • • • • Bereavement Family problems Financial matters Illness Job issues. work is the leading cause of stress • Lack of time • Moving home • Relationships (including divorce) • The following are also causes of stress • Abortion • Becoming a mother or a father 6. How to deal with stress • How to deal with stress • There are three broad methods you can follow to treat stress, they include self-help, self management, and medication. • Self help for treating stress • Exercise - exercise has been proven to have a beneficial effect on a person's mental and physical state. For many people exercise is an extremely effective stress buster. • Division of labor - try to delegate your responsibilities at work, or share them. If you make yourself indispensable the likelihood of your feeling highly stressed is significantly greater. Assertiveness - don't say yes to everything. If you can't do something well, or if something is not your • Alcohol and drugs - alcohol and drugs will not help you manage your stress better. Either stop consuming them completely, or cut down. Caffeine - if your consumption of coffee and other drinks which contain caffeine is high, cut down. Nutrition - eat plenty of fruit and vegetables. Make sure you have a healthy and balanced diet. • Breathing - there are some effective breathing techniques which will slow down your system and help you relax. Talk - talk to you family, friends, work colleagues and your boss. Express your thoughts and worries. Seek professional help - if the stress is affecting the way you function; go and see your doctor. Heightened stress for prolonged periods can be bad for your physical • Relaxation techniques - mediation, massage, or yoga have been known to greatly help people with stress. 7. Stress management techniques • Stress management can help you to either remove or change the source of stress, alter the way you view a stressful event, lower the impact that stress might have on your body, and teach you alternative ways of coping. Stress management therapy will have the objective of pursuing one or more of these approaches. • Stress management techniques can be gained if you read self-help books, or attend a stress management course. You can also seek the help of a counselor or psychotherapist for personal development or therapy sessions. Many therapies which help you relax, such as aromatherapy, or reflexology, may have a beneficial effect.