Chapter 5: Lesson 5.3 Managing Stress

Sources of Stress

The , , and reactions of your body to the challenges you face is stress. Stress is unavoidable. Some common sources of stress are shown in Figure 5.16.

Everyone experiences stress at times. For example, a student may experience stress when starting a or preparing for a test. An between family members can be a source of stress for both family members, as well as for other family members who are aware of the disagreement. An adult may experience stress when starting a or giving a presentation in front of coworkers. All of these situations contain , or factors that lead to stress.

Stressors may be major, stressors, such as moving to a new school, losing a loved one, or experiencing an illness or health condition, or minor, daily stressors. Examples of minor, daily stressors include losing a favorite pair of jeans, arriving late for class, or arguing with a sibling. Many face similar in their lives and share experiences of coping with stress.

Types of Stress

People of all ages experience many types of stress. Some stress is . This type of positive stress, which encourages growth and motivation, is called . Positive stress is for you because it creates feelings of excitement, can be motivating, and can help you improve your performance (Figure 5.17). Stress that causes and harmful health effects is called distress. Major negative events such as losing a loved one, experiencing bullying, or dealing with a conflict with family or friends, are examples of distress. Extreme stress due to deeply disturbing events, such as disasters, sexual assault, and violence, is called trauma. events during childhood or adolescence are known as adverse childhood experiences (ACEs). ACEs can include witnessing or experiencing abuse, neglect, or intimate partner violence at home. ACEs can also include having a parent or guardian or prison, get divorced, or have a mental illness or substance use disorder.

The Body’s Response to Stress

Sometimes stress feels unpleasant—a in the stomach before a big test, for example. Stress can also produce excitement, such as the surge of before a championship game. Your body reacts in specific ways when you encounter situations that seem threatening (for example, standing up to someone who is picking on you). All types of stress can trigger the same bodily responses.

This type of reaction to a experience is called the fight-or-flight response, or stress response. When a person experiences some type of , the body’s immediate response is to mobilize resources for fighting off or escaping from the threat. In the fight-or-flight response, a person may not react by literally fighting or escaping. might take the form of studying hard for a test or confronting a conflict. Flight might take the form of avoiding a task or freezing.

Generally, the body’s response to stress progresses through the following three stages:

1. . When faced with a stressful event, your body mobilizes all of its resources to fight off or escape from a perceived threat. To prepare for fighting or escaping, your body undergoes several changes (Figure 5.18).

2. . Your body continues to devote energy to maintaining its stress response. Heart rate, blood pressure, and breathing are still rapid, which helps deliver oxygen and energy quickly to various parts of your body.

3. . If the threat persists, the body may stay in a state of high alert for a long time. In this case, the body will use up its resources and exhaustion will occur.

The relaxation response occurs after a stressful event is over. This is the opposite of the response. The body gradually returns to its resting state. Blood pressure and heart rate return to normal and muscles relax. If the stressful event does not end, or if the body maintains the stress response for a long time, however, health effects can occur.

Maintain a Positive Attitude

It is easy to focus on negative events, but this is an unhealthy management strategy that can can . It is healthier to focus on the good events in your life. When negative thoughts enter your mind, shift your focus to something positive that has happened. Try to see mistakes or as opportunities to learn and grow, and not as major crises.

You can reduce stress by thinking about certain situations in a new and positive way (Figure 5.20). For example, if a family member picks you up late after school you may feel and . Instead of focusing on your family member being late, you could come up with productive ways of using the time. For example, you could read a book or start a homework assignment while you wait.

You can also look for of stress-causing events—even negative events. Suppose you tried out for a role in a play or for a spot on the basketball team and you were not chosen. Not being chosen means you will have more time for homework, to do other activities you enjoy, or to hang out with friends and family.