What is Stress Many definitions of stress have been put forward. Bower, J. E. & Segerstrom, S.C.

(2004) define stress as the "wear and tear" our bodies experience as we adjust to our continually changing environment; it has physical and emotional effects on us and can create positive or negative feelings. Lazarus, R.S., & Folkman, S. (1984) define it as our physical, mental, and emotional response to the various demands, changes, and events in our life. Causes of Stress Stress has one major cause our perceptions of and reactions to the situations that occur in our lives. Stress can be caused by something as simple as breaking a fingernail or by something as serious as losing a finger. In addition, the positive events in our lives can be as stressful as the negative ones. Moreover, what may be a stress reliever to one person may be a stressor to another. For instance, a divorce may be relief for one party and a calamity for the other or an employment lay-off may give one individual a much-needed vacation while spelling only financial disaster for another. While anything that causes stress is called a stressor, generally the stress we worry about most is distress. This negative stress can be caused by either processive stressors or systemic stressors. Processive stressors are those that elicit what is called the fight or flight reaction. When we believe we are in danger, the pituitary gland automatically sounds an alarm by releasing a burst of adrenocorticotropic hormone (ACTH), which in turn signals the adrenal glands to release the stress hormones adrenaline and cortisol. These hormones are a safeguard that help us focus on the situation at hand, speed up reaction times, and temporarily boost our physical strength and agility while we decide whether to retreat or stand firm. Systemic stressors are our bodies automatic physiological responses to stress, such as the loss of equilibrium (dizziness) that you feel before you faint or the release of acid that turns and churns your stomach during a stressful situation. Systemic stressors may be released simultaneously along with processive stressors and can cause even more stress as they create a greater sensation of danger to your well-being. Although everyone suffers from stress at one time or another, research indicates that children who live in a stressful home environment are at greater risk to become stressed by lifes challenges. Other groups who are at great risk include the terminally ill, unemployed and

people who have had a loss either death or any other loss like a house or spouse. In addition, some research suggests that both the events that we find stressful and our ability to manage the stress caused by those events may be partly genetic, governed by the genes that control our endorphin levels. (Endorphins are the hormones that regulate our moods and also act as a natural pain killer). Effects of Stress The consequences of stress can cause specific disorders in both mind and body. In addition to raising levels of the stress hormones, adrenaline and corticosterone (lately much talked about as cortisol), a build up of stress can cause headaches, digestive problems, eating disorders, insomnia, fatigue, and lower our resistance to other illnesses like colds and flu. When we are deluged by a sequence of stressful situations, our bodies dont have time to adjust and our minds dont have to make the decisions necessary to deal with stress in a healthy manner. This is episodic stress. Over time, unrelieved stress, like episodic stress, can result in increased heart rate, respiration, and blood pressure, which in turn put undue stress on bodily organs such as the heart and lungs. Eventually our body gives up the fight; unable to flee from our problems we develop more significant problems like heart disease, high blood pressure, stroke, and other illnesses. Emotionally, stress can near literally burn us out. Longterm stress becomes chronic stress. Stress becomes inconspicuous, hiding behind feelings of hopelessness, constant anxiety, depression, and in severe cases serious mental aberrations such as paranoia and delusions. Of course, the worst-case consequence of stress is suicide. Just as each individual differs from the next in his or her responses, there is no set limit as to how much stress each of us can endure. Each of us seems to be endowed with our own stress thermometer. When the mercury rises or plummets, in order to stay healthy we need to have a planned strategy to manage stress. Knowing and using a few stress management tips can make all the difference in the consequences of stress. Stress symptoms The symptoms of stress are our physical, emotional, and behavioural reactions to lifes situations. Signs and symptoms are unique to an individual. These are some of the most common,

Marked anxiety, extreme restlessness, and inability to concentrate or relax. Marked decrease or increase in appetite.

Marked decrease or increase in sleep. Loss of interest in formerly pleasurable or meaningful activities, such as classes, social life, intimate relationships.

Expression of irrational fears. Physical complaints without a medical cause, such as headache, stomach pains, etc. Unusual ritualistic or repetitive behaviour. Chronic fatigue. Suicidal thoughts, plans, threats. Overwhelming financial obligations.

Levels of stress are categorized as acute, episodic acute, and chronic. Stress symptoms are often indicative of our level of stress.

Acute stress is the temporary type of stress we feel when we step back to the curb out of the path of an oncoming vehicle or when the home team wins (or loses). This type of stress is the most manageable. Our heart rates jump, blood pressures raise, tension headaches may ensue, we become momentarily angry, elated, boisterous, or resentful. We cry in joy, in relief, in frustration. The moment passes and we go on about or business.

Episodic acute stress occurs when lifes situations get the best of us, when Murphys Law seems to be the rule of the day. One example is when we believe we deserve a raise or promotion, but dont act on our feelings. Another example is when life spins out of control with one disaster after another an illness, a divorce, and loss of employment within a short time span. Symptoms like recurring headaches, indigestion, fatigue, and insomnia are vivid warning signs of episodic acute stress. We can avoid episodic acute stress by recognizing its warning signs and coping with stressful situations as they occur. Without attention, this level of stress can lead to chronic stress.

Chronic stress is that which literally wears us out, grinding us down until our bodies and minds react with serious long-term physical and/or mental disorders. Chronic stress occurs when situations become impossible to deal with, when theres no way out and we give up trying to overcome adversity. Unfortunately, once stress becomes chronic, long ignored symptoms become invisible. Grinding teeth, tremors, confusion,

forgetfulness, over-eating, and alcoholism are just some of the symptoms that appear to be habits that are as unbreakable as the situations that caused them. Stress warning signs can help us gauge our level of stress. However, stress symptoms often overlap from one level to another. More importantly, many signs of stress can be caused by physical illness or mental disorders. Recognizing stress symptoms can help us keep stress from snowballing from acute to chronic, prompt us to seek medical help when we need it, and keep us from suffering the debilitating effects of stress.

STRESS MANAGEMENT Stress management is a collection of skills, tools, and techniques that help you reduce, manage, and even counteract the negative side-effects of stress Models of stress management Transactional model Richard Lazarus and Susan Folkman suggested in 1984 that stress can be thought of as resulting from an imbalance between demands and resources or as occurring when pressure exceeds one's perceived ability to cope. Stress management was developed and premised on the idea that stress is not a direct response to a stressor but rather one's resources and ability to cope mediate the stress response and are amenable to change, thus allowing stress to be controllable. In order to develop an effective stress management programme it is first necessary to identify the factors that are central to a person controlling his/her stress, and to identify the intervention methods which effectively target these factors. Lazarus and Folkman's interpretation of stress focuses on the transaction between people and their external environment (known as the Transactional Model). The model conceptualizes stress as a result of how a stressor is appraised and how a person appraises his/her resources to cope with the stressor. The model breaks the stressor-stress link by proposing that if stressors are perceived as positive or challenging rather than a threat, and if the stressed person is confident that he/she possesses adequate rather than deficient coping strategies, stress may not necessarily follow the presence of a potential stressor. The model proposes that stress can be reduced by helping stressed people change their perceptions of stressors, providing them with strategies to help them cope and improving their confidence in their ability to do so.

Health realization/innate health model The health realization/innate health model of stress is also founded on the idea that stress does not necessarily follow the presence of a potential stressor. Instead of focusing on the individual's appraisal of so-called stressors in relation to his or her own coping skills (as the transactional model does), the health realization model focuses on the nature of thought, stating that it is ultimately a person's thought processes that determine the response to potentially stressful external circumstances. In this model, stress results from appraising oneself and one's circumstances through a mental filter of insecurity and negativity, whereas a feeling of well-being results from approaching the world with a "quiet mind," "inner wisdom," and "common sense". This model proposes that helping stressed individuals understand the nature of thought-especially providing them with the ability to recognize when they are in the grip of insecure thinking, disengage from it, and access natural positive feelings--will reduce their stress. Techniques of stress management There are several ways of coping with stress. Some techniques of time management may help a person to control stress. In the face of high demands, effective stress management involves learning to set limits and to say "No" to some demands that others make. The following techniques have been recently dubbed Destressitizers by The Journal of the Canadian Medical Association. A destressitizer is any process by which an individual can relieve stress. Techniques of stress management will vary according to the theoretical paradigm adhered to, but may include some of the following Autogenic training, Cognitive therapy, Conflict resolution, Exercise, Getting a hobby, Meditation, Deep breathing, Nootropics, Relaxation techniques, Artistic Expression, Fractional relaxation, Progressive relaxation, Spas, Stress balls, Natural medicine, Clinically validated alternative treatments and Time management