Jason Farrand

11/24/2015
Mrs. Thomas
Extended Inquiry Project
During this project, I was able to learn a lot about this subject. I was very interested
in the topic at hand because I have been having a lot of trouble with anxiety and stress, and
now I finally an opportunity where I needed to research something of interest. Upon
exploring some of these topics I learned not only things about dealing with stress but also
the writing process. I ended up using some different information than I was originally
planning on. One example was the study that I found while researching at the library. While
actually writing the paper, I found that a lot of information was directly related to the study
that was conducted and was not applicable for my inquiry project. Where there was
information that I did not use, there was also information that I ended up researching.
Addiction was not one of my original sources, but I found that it fit very well with the effects
of negative coping.

Coping
Everyone encounters some sort of stress in their everyday life. Unfortunately, this
stress that is added onto our lives cannot be avoided entirely. It can vary from something that
is as small as a pencil breaking to a major life change getting a new job to the death of a
loved one. Nearly infinite possible sources of stress exist, and there are many possible

methods to handle stress and anxieties that are experienced. There are both positive and
negative ways that can be used; however in order to properly deal with these problems,
healthy coping strategies should be applied rather than turn to detrimental alternatives.
Coping mechanisms are different strategies that can be used to help manage anxiety
that may occur as a result to various stressors that one may encounter. These mechanisms are
typically triggered by changes that take place that transpire, and are typically your bodys
effort to maintain your mental health and well-being (How Do You Cope?). These stress
management techniques can help you find healthy ways to reduce harmful effects of stress
and prevent stress from spiraling out of control (Stress Management). Coping mechanisms
exist to help people work through stress in more positive and healthy methods rather than
turning to harmful and dangerous options such as excessive drinking, smoking, over
sleeping, and aggressively lashing out at others.
There are nearly as many ways to deal with stress as there are sources. A general rule
for effectively dealing with stress is that it should contribute to your greater emotional and
physical health (Stress Management). When employing these strategies, it is usually
beneficial for both your mind and body. One example of these is simply being active by
exercising. That does not necessarily mean that if you are stress that you need to set up an
incredibly strict regimen where you go to the gym four days a week with a personal trainer
and buy a lot of expensive equipment and supplements to help build a better you. Some
moderate exercise that gets your body active will stimulate the release of certain chemicals
that affect your mood and thinking like serotonin and dopamine (Physical Activity). It is
recommended that the average person sets about 30 minutes at least five days a week for

some exercise. As far as the activity that is performed, it can be almost anything so long as it
is able to raise your heart rate; this could be a task as straightforward as speed walking. This
can open up opportunities for becoming more active in social groups and build strong
networks of friends (Exercising to Relax). These tightly knit communities can then lead to
other opportunities to regulate stress.
This particular coping strategy is very personal to me. I had a difficult time adjusting
to college my first year. The major that I had selected was exceedingly difficult with I high
work load and a rigorous and demanding curriculum. High school was a breeze filled with
nights that were spent playing video games rather than studying, so when I was introduced
to this completely new lifestyle, it was the hardest change that I have had to make. I did not
come out as well as I would have liked, and this created quite the stressful burden. I took the
following year to work and attend school part time. The particular job that I chose to take on
was that of a taekwondo instructor, and this came with rigorous physical activity on a daily
basis. Harder work came with more intense exercise which brought about a better mood.
Regular physical activity was a great way to alleviate stress. While I was there, I managed to
meet friends who helped me handle the situation that I was in and get back on my feet.
These are also a community of people that I still see and talk to on a regular basis, and we
still get together and train which in itself is a form of coping.
Social interaction is a key method of relieving stress and relaxing. Talking with other
people is one of the fastest ways to calm flustered nerves. Maybe it is time to take a quick
lunch break or going to see your favorite band who is in town because it has been shown
that communicating that you feel comfortable talking with can help defuse emotionally

intense situations by releasing hormones (Stress Management). The inner ear, face, heart,
and stomach are closely wired in the brain, so having a conversation where you are making
eye direct eye contact with a friend and listening thoughtfully is an easy way to unwind.
Many people view stress as a positive factor in their life, and there is even some truth
to this belief. Small amounts of short term stress can actually benefit your health, but it
should always remain in check. Many people use stress as a source of motivation; the
pressure of an important deadline staring one down is exactly what some people need to
complete a project. Low-level stressors stimulate the production of brain chemicals called
neurotrophins, and strengthen the connections between neurons in the brain (MacMillan).
This is one of the primary factors behind what helps exercise boost concentration and
productivity. It has also been shown that there is a small boost to immunity when one is
exposed to small amounts of stress. Interleukins, a chemical that helps regulate the immune
system, is released into the body as a result of a source of anxiety being present. In addition,
being exposed to stressful events can help build some resilience. In her article, Amanda
MacMillan quotes Dr. Richard Shelton, vice chair for research in the Department of
Psychiatry at the University of Alabama Birmingham, who says, "Repeated exposure to
stressful events gives [SEALs] the chance to develop both a physical and psychological
sense of control, so when theyre in actually combat they dont just shut down." This same
principle can be applied to everyday situations in the sense that when stress is properly
handled it can lead to better management of it in the future.
When stress is allowed to fester and build up, it can lead to a variety disorders that
make life much more difficult than it needs to be. A common disorder that is prevalent is

Generalized Anxiety Disorder, also known as GAD. How do you know if you have this
condition? Are you worried about every single part of your life? Has your routine become an
anxious struggle to make it through the day? These are a few questions that you need ask
yourself. Those that suffer from GAD is something that develops slowly over time until it
reaches the point where everything about their life is a possible source of anxiety
(Generalized Anxiety). Some basic symptoms include having trouble relaxing, trouble
controlling constant worries, always feeling tired, and being easily startled. Many who have
experienced this affliction have reported constant worries and becoming upset at things that
warranted no major concern.
Another fairly common condition that is a result of excessive amounts of stress is
known as Acute Stress Disorder. Acute Stress Disorder is characterized by the development
of severe anxiety, dissociative, and other symptoms that occurs within one month after
exposure to an extreme traumatic stressor (Acute Stress Disorder). Individuals that are
afflicted with this ailment may also experience emotional numbness toward many different
aspects of everyday life with one example being difficulty to experience joy or pleasure
toward previously enjoyable activities. This affliction is very closely tied to Post Traumatic
Stress Disorder, also known as PTSD. Acute Stress Disorder leads to impairment in social,
occupational, or other important areas of functioning or impairs the individuals ability to
pursue some necessary task which can in turn lead to substance abuse.
Negative conditions are not simply a result of not coping but can be a result of not
coping properly. There are other alternatives that may come as a much faster relief to an
individuals stress; however, these can be harmful in the long run and can lead to health

concerns outside of stress. Addiction is a chronic, often relapsing brain disease that causes
compulsive drug seeking and use, despite harmful consequences to the addicted individual
and to those around him or her (Understanding Drug Abuse). Though addiction can be
managed through various forms of treatment, there are still negative effects that take place
on the users body. There have been millions of reported cases of people abusing many
different types of drugs such as alcohol, marijuana, cocaine, heroin, and prescription drugs
in the past 10 years (Drug Addiction). Addiction is not solely related to drug abuse. It has
also been reported that people have become addicted to activities that are not inherently
dangerous such as sex, gambling, and shopping. While these acts may not have nearly as
obvious consequences, they can surmount to incredibly large amounts of debt and exposure
to disease.
There are many ways of treating these different afflictions that are caused by stress
and its negative consequences. Many of the methods that are involved in treating stress
disorders involve using a variety of coping strategies in tandem with different medications.
One example of treatment that is used to help someone suffering from a stress disorder like
GAD is psychotherapy ("Generalized Anxiety"). This type of therapy involves teaching an
individual different ways of thinking, behaving, and reacting to help them feel less worried
about aspects of their life. Different medications are used to help someone manage their
anxieties. There are two major types of medication that are used to help people with their
recovery: anti-depressants and anti-anxiety medications. These medications both help
improve the overall mood of those who use them when they are eased into them
("Generalized Anxiety"). Usually people only need use either medication or coping

strategies; however, if the condition is very serious or does not show improvement, the two
are used together for the best possible results.
Among the many different possible approaches to stress management and many of
them are not only healthy but also readily available to the masses. With basic strategies like
staying physically and socially active, preventing an overload on high intensity activities or
strain that is applied by major life changes. Coping mechanisms are a great way to keep
stress in check in a way that allows the stressed individual to relieve anxieties that have built
up without resorting to dangerous alternatives like drugs or risky behaviors.

Works Cited
"Acute Stress Disorder Symptoms." Psych Central. N.p., n.d. Web. 10 Nov. 2015.
"Drug Addiction Facts and Statistics." Michaels House Treatment Centers. N.p., n.d. Web.
30 Nov. 2015.
"Exercising to Relax - Harvard Health." Harvard Health. Harvard Medical School, 1 Feb.
2011. Web. 10 Nov. 2015.
"Generalized Anxiety Disorder (GAD): When Worry Gets Out of Control." NIMH RSS.
National Institute of Mental Health, n.d. Web. 05 Nov. 2015.
"How Do You Cope?" Coping Styles, Coping Mechanisms: Ways To Deal With Stress Dual
Diagnosis Program. N.p., n.d. Web. 22 Oct. 2015.
MacMillan, Amanda. "5 Weird Ways Stress Can Actually Be Good for You." Health News /
Tips & Trends / Celebrity Health. N.p., 18 Aug. 2014. Web. 30 Nov. 2015.
"Physical Activity and Mental Health." Physical Activity and Mental Health. Royal College
of Psychiatrists, n.d. Web. 10 Nov. 2015.
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Oct. 2015.
"Understanding Drug Abuse and Addiction." DrugFacts:. National Institute on Drug Abuse,
Nov. 2012. Web. 30 Nov. 2015.
Welle, Paul D., and Helen M. Graf. "Effective Lifestyle Habits and Coping Strategies for
Stress

Tolerance among College Students." American Journal of Health

Education 42 (2014): 96-105. Web. 22 Oct. 2015.