Stages of Stress

When you are under stress, you experience and pass through three specific stages. These stages are Alarm, Resistance, and Exhaustion. However, you may or may not pass through all stages of stress, depending on the events that triggered the occurrence. First Stage: ALARM When you face any danger, your nervous system immediately sends an emergency signal to your brain. All the different body parts and their functions coordinate to either fight or flee away from the danger. ou get more energy and your limbs wor! faster. This is clearly visible in your facial expressions as fear or tension. "ormally, this stage of stress can be due to an actual event such as an accident. #t is then primary stress. $therwise, you could cause your stress li!e when you are appearing for an important examination. This is secondary stress. The general indications of this stage are your fast breathing with sweating and accelerated heart beat which leads to higher blood pressure and indigestion. Second Stage: RESISTANCE When you do not get any relief from the first stage of stress, you slowly start feeling a reduction in your energy levels. However, still you want to !eep fighting the danger. Hence, you feel exasperated and are impatient with trivial matters. ou miss your sleep schedules and find your resistance brea!ing your body reacts by releasing the stored sugars and fats into your system. This leads to defined changes in your physical and mental behavioral patterns. The normal indications of this level are exhaustion, weariness, anxiousness, and being forgetful. ou start smo!ing and drin!ing more to come out of your stress. %eing wea!, you are an easy target for colds and flu.

Third Stage: EXHAUSTION When stress continues beyond the second stage and you do not adhere to remedial measures, the final stress stage of exhaustion settles in. ou are now totally tired and drained out of all energy. ou do not even have the desire or the drive to do your wor! or live your life. This stage symboli&es a brea!down of your system and your basic physical existence itself. This leads to loss of mental e'uilibrium and extreme complications such as heart diseases, blood pressure, and ulcers.

Eustress and istress

Eustress is the good stress that motivates you to continue wor!ing. (tress can be a motivater and provide incentive to get the )ob done. This *good stress* is what eustress can be identified as and some people en)oy it. Everyone needs a little bit of stress in their life in order to continue to be happy, motivated, challenged and productive. #t is when this stress is no longer tolerable and+or manageable that distress comes in. istress, is when the good stress becomes to much to bear or cope with. Tension builds, there is no longer any fun in the challenge, there seems to be no relief, no end in sight. This is the !ind of stress most of us are familiar with and this is the !ind of stress that leads to poor decision ma!ing. ,hysiological symptoms of distress include and increase in blood pressure, rapid breathing and generali&ed tension. %ehavioral symptoms include overeating, loss of appetite, drin!ing, smo!ing and negative coping mechanisms. E!a"#$es of negati%e #ersona$ stressors inc$ude:

The death of a spouse -iling for divorce .osing contact with loved ones The death of a family member Hospitali&ation /oneself or a family member0 #n)ury or illness /oneself or a family member0 %eing abused or neglected (eparation from a spouse or committed relationship partner

1onflict in interpersonal relationships %an!ruptcy+2oney ,roblems 3nemployment (leep problems 1hildren4s problems at school .egal problems

E!a"#$es of #ositi%e #ersona$ stressors inc$ude:

Receiving a promotion or raise at wor! (tarting a new )ob 2arriage %uying a home Having a child 2oving Ta!ing a vacation Holiday seasons Retiring Ta!ing educational classes or learning a new hobby

&ersona$it' T'#e
Type A

The Type A personality traits are impulsiveness, competitiveness and the need to get things, lots of things, done 'uic!ly. Type A is always in a hurry, lives by timetables and deadlines, is a perfectionist and has difficulty delegating any tas!s, and therefore ends up trying to do everything himself. He is also li!ely to be impatient and can be aggressive. (uch a person is very unli!ely to underta!e too much self5analysis 5 everyone else has the problem, not him6 Anyway, he hasn4t got the time to waste in worry out about such things....

The Type A individual is often driven by feelings of insecurity. (uch a person often becomes one of life4s high achievers, in the belief that by achieving their goals and ambitions they will gain the level of control they feel they need in order to overcome their feelings of insecurity. 7enerally, a Type A person has no idea why he is so driven. ou can see from all this that Type A people are prime candidates for stress and stress5related illnesses. The Type A personality is the energetic one who suddenly has a brea!down when he finally uses up his reserves of energy. This personality type also has the highest ris! of heart disease. T'#e ( Type % personalities are not as li!ely to suffer from stress as much as other personality types unless there is a specific cause, such as ban!ruptcy or divorce. They are the complete opposite of the Type A personality. #f you had to find one phrase to describe a Type % person, it would be *laid bac!*. They are more relaxed about things, less driven and generally content with their lot, and are less li!ely to try to achieve unnecessary aims and ob)ectives. Type % personalities have enough confidence in their fellow human beings to be able to delegate. They are calm and rational and not li!ely to damage their health long term due to a stressful lifestyle. #f you have a Type % personality, say a prayer of than!s. The Type % personality generally lives at a lower stress level and are typically8

They wor! steadily, en)oying achievements but not becoming stressed when they are not achieved. When faced with competition, they do not mind losing and either en)oy the game or bac! down. They may be creative and en)oy exploring ideas and concepts. They are often reflective, thin!ing about the outer and inner worlds.

Causes of )or*+re$ated stress

,or*+re$ated stressors O%er$oad This is the extent to which individuals feel that the demands of their wor!load and the associated time pressures are a source of pressure, for example8

unrealistic deadlines and expectations, often as a result of super achievement by the most talented technology overload

unmanageable wor!loads under recruitment of staff for wor! already timetabled

Contro$ The experience of pressure is strongly lin!ed to perceptions of control. .ac! of influence and consultation in the way in which wor! is organi&ed and performed can be a potential source of pressure, for example8

lac! of control over aspects of the )ob lac! of involvement in decision ma!ing account not ta!en of staff ideas+suggestions about the )ob lac! of influence over performance targets lac! of time

,or* re$ationshi#s 2any )obs demand regular contact with other people at wor!. ,oor or unsupportive relationships with colleagues and+or supervisors can be a potential source of pressure. #n addition, pressure can occur if individuals feel isolated or unfairly treated. ,oor wor! relationships can be a result of8

aggressive management style lac! of support from others isolation at wor! aversive behavior, e.g. bullying and harassment lac! of understanding and leadership manager forever finding fault others not pulling their weight others ta!e credit for personal achievements poor relationships with colleagues

-o. securit'

This is the extent to which lac! of )ob security and )ob changes are a source of pressure, for example8

)ob insecurity lac! of )ob permanence, e.g. temporary+fixed term contracts future )ob change fear of s!ill redundancy

,or*+$ife .a$ance The demands of wor! have the potential to spill over and affect personal and home life and so put a strain on relationships outside wor!, for example8

long hours8 being expected to or having to wor! additional hours at home to the detriment of personal, partner and family relationships over5demanding and inflexible wor! schedules unsocial hours excessive travel time wor! interfering with home+personal life

Resources and co""unication To perform a )ob effectively, individuals need to feel that they have appropriate training, e'uipment and resources. They also need to feel that they are ade'uately informed and that they are valued. (tress may result from lac! of8

information about what is going on in the organi&ation feedbac! on performance ade'uate training to do the )ob e'uipment+resources to do the )ob

&a's and .enefits The financial rewards associated with a )ob are important in terms of lifestyle. They are also often perceived to be an indication of an individual4s worth and value to the organisation. Although financial reward may not be a prime motivator, it could become a factor if there are other negative aspects of the )ob.

As#ects of the /o. These are potential sources of stress that relate to the fundamental nature of the )ob itself. -actors such as the physical wor!ing conditions, type of tas!s and the amount of satisfaction derived from the )ob.

)ob is unli!ely to change in the next 9:;< years poor physical wor!ing conditions fear of physical violence wor! performance closely monitored organi&ation changes for change4s sa!e dull and repetitive wor! dealing with difficult customers+clients lac! of en)oyment of )ob

Conse0uences of Stress:

&h'sica$ Conse0uences:

(leep disturbance /insomnia, sleeping fitfully0 clenched )aw grinding teeth digestive upsets lump in your throat difficulty swallowing agitated behavior, li!e twiddling your fingers playing with your hair increased heart rate general restlessness sense of muscle tension in your body, or actual muscle twitching noncardiac chest pains

di&&iness, lightheartedness hyperventilating sweaty palms nervousness stumbling over words high blood pressure lac! of energy fatigue

&s'cho$ogica$ Conse0uences:

mental slowness confusion general negative attitudes or thoughts constant worry your mind races at times difficulty concentrating forgetfulness difficulty thin!ing in a logical se'uence

(eha%iora$ Conse0uences of stress inc$ude:

decreased contact with family and friends poor wor! relations sense of loneliness decreased sex drive avoiding others and others avoid you because you=re cran!y failing to set aside times for relaxation through activities such as hobbies, music, art or reading

Unhea$th' )a's of co#ing )ith stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run8

(mo!ing >rin!ing too much $vereating or under eating ?oning out for hours in front of the T@ or computer Withdrawing from friends, family, and activities

Manage"ent of Stress:

Refra"e 'our #ro.$e"s8 try to view stressful situation from a more positive perspective. Rather than fuming about a traffic )am, loo! at it as an opportunity to pause and regroup, listen to your favorite radio station, or en)oy some alone time.

Loo* at the .ig #icture1 Ta!e perspective of the stressful situation. As! yourself how important it will be in the long run. Will it matter in a monthA A yearA #s it really worth getting upset overA #f the answer is no, focus your time and energy elsewhere.

Ad/ust 'our standards1 ,erfectionism is a ma)or source of avoidable stress. (top setting yourself up for failure by demanding perfection. (et reasonable standards for yourself and others, and learn to be o!ay with Bgood enough.C

Focus on the #ositi%e1 When stress is getting you down, ta!e a moment to reflect on all the things you appreciate in your life, including your own positive 'ualities and gifts. This simple strategy can help you !eep things in perspective.

on2t tr' to contro$ the uncontro$$a.$e1 2any things in life are

beyond our controlD particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Loo* for the u#side1 As the saying goes, BWhat doesn=t !ill us ma!es us stronger.C When facing ma)or challenges, try to loo! at them as opportunities for personal growth. #f your own poor choices contributed to a stressful situation, reflect on them and learn from your mista!es.

Share 'our fee$ings1 Tal! to a trusted friend or ma!e an appointment with a therapist. Expressing what you=re going through can be very cathartic, even if there=s nothing you can do to alter the stressful situation.

Learn to forgi%e1 Accept the fact that we live in an imperfect world and that people ma!e mista!es. .et go of anger and resentments. -ree yourself from negative energy by forgiving and moving on.

Set aside re$a!ation ti"e1 #nclude rest and relaxation in your daily schedule. >on=t allow other obligations to encroach. This is your time to ta!e a brea! from all responsibilities and recharge your batteries.

Connect )ith others1 (pend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.

o so"ething 'ou en/o' e%er' da'1 2a!e time for leisure activities that bring you )oy, whether it be starga&ing, playing the piano, or wor!ing on your bi!e.

3ee# 'our sense of hu"or1 This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

E!ercise regu$ar$'1 ,hysical activity plays a !ey role in reducing and preventing the effects of stress. 2a!e time for at least E< minutes of exercise, three times per wee!. "othing beats aerobic exercise for releasing pent5up stress and tension.

Eat a hea$th' diet1 Well5nourished bodies are better prepared to cope with stress, so be mindful of what you eat. (tart your day right with brea!fast, and !eep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar1 The temporary *highs* caffeine and sugar provide often end in with a crash in mood and energy. %y reducing the amount of coffee, soft drin!s, chocolate, and sugar snac!s in your diet, you=ll feel more relaxed and you=ll sleep better.

A%oid a$coho$4 cigarettes4 and drugs1 (elf5medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. >on=t avoid or mas! the issue at handF deal with problems head on and with a clear mind.

5et enough s$ee#1 Ade'uate sleep fuels your mind, as well as your body. -eeling tired will increase your stress because it may cause you to thin! irrationally.