Don Allen F.

Laguisma 8-15-19
Personhood Development Assessment #4
I. Stress
is a feeling of emotional or physical tension. It can come from any event or thought that makes
you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge or demand.
In short bursts, stress can be positive, such as when it helps you avoid danger or meet a
deadline.
1.1 Ways in which stress can occur
Stress is your body’s response to events that make you feel threatened. When you sense danger—
whether real or imagined—the body’s defenses are activated in a rapid, automatic response known as
the “fight or flight” reaction, or the stress response. During this time, your body releases stress
hormones called cortisol and adrenaline, which cause your heart to beat faster, your muscles to
tighten, your blood pressure to rise, your breathing to quicken, and your senses to become sharper, all
in order to prepare you to either fight or flee from the danger at hand. Some stress is good, for
example, when the car in front of you stops unexpectedly, and you instinctively slam on the brakes to
avoid an accident. But when stress starts to occur without direction, it can become a serious problem
for both your physical and psychological health.

Unfortunately for us, stress can be caused by a number of factors.

a. Chemical stress (such as diet),

b. emotional stress (such as loss of a loved one, nervousness, etc.),

c. mental stress (negative outlooks, racing thoughts), and

d. physical stress can all take a toll on our bodies and our minds.

However, identifying what causes our stress is the first step to managing that stress. So try
keeping a journal of how you feel throughout the day; you may start to notice patterns in your
behavior that lead to stress.

1.2 Stress Response

The stress response, or “fight or flight” response is the emergency reaction system of the body. It
is there to keep you safe in emergencies. The stress response includes physical and thought responses
to your perception of various situations. When the stress response is turned on, your body may
release substances like adrenaline and cortisol. Your organs are programmed to respond in certain
ways to situations that are viewed as challenging or threatening.

1.3 Effect of stress

Emotional symptoms of stress include:

 Becoming easily agitated, frustrated, and moody

 Feeling overwhelmed, like you are losing control or need to take control
 Having difficulty relaxing and quieting your mind
 Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
 Avoiding others
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Physical symptoms of stress include:

 Low energy
 Headaches
 Upset stomach, including diarrhea, constipation, and nausea
 Aches, pains, and tense muscles
 Chest pain and rapid heartbeat
 Insomnia
 Frequent colds and infections
 Loss of sexual desire and/or ability
 Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
 Dry mouth and difficulty swallowing
 Clenched jaw and grinding teeth

Cognitive symptoms of stress include:

 Constant worrying
 Racing thoughts
 Forgetfulness and disorganization
 Inability to focus
 Poor judgment
 Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

 Changes in appetite -- either not eating or eating too much

 Procrastinating and avoiding responsibilities
 Increased use of alcohol, drugs, or cigarettes
 Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

1.3.1 Positive effects of stress

According to experts, stress is a burst of energy that basically advises you on what to do. In small
doses, stress has many advantages. For instance, stress can help you meet daily challenges and
motivates you to reach your goals. In fact, stress can help you accomplish tasks more efficiently. It can
even boost memory.
Stress is also a vital warning system, producing the fight-or-flight response. When the brain
perceives some kind of stress, it starts flooding the body with chemicals like epinephrine,
norepinephrine and cortisol. This creates a variety of reactions such as an increase in blood pressure
and heart rate. Plus, the senses suddenly have a laser-like focus so you can avoid physically stressful
situations — such as jumping away from a moving car — and be safe.
In addition, there are various health benefits with a little bit of stress. Researchers believe that
some stress can help to fortify the immune system. For instance, stress can improve how your heart
works and protect your body from infection. In one study, individuals who experienced moderate
levels of stress before surgery were able to recover faster than individuals who had low or high levels.

1.3.2 Negative effects of stress

Stress is key for survival, but too much stress can be detrimental. Emotional stress that
stays around for weeks or months can weaken the immune system and cause high blood pressure,

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 fatigue, depression, anxiety and even heart disease. In particular, too much epinephrine can be
harmful to your heart. It can change the arteries and how their cells are able to regenerate.

1.4 Stressors
something that causes a state of strain or tension.

1.4.1 Physical Stressor

the tangible and measurable stressors, as the tiger in your path

Some examples of physical and real stressors/triggers are:

Temperature extremes Circadian light-dark cycle
Seasonal change Travel ("jet lag")
Accident Injury
Inflammation Infection
Poisons/toxins Food
Medications Surgery
Menstruation Menopause
Medical disease

1.4.2 Social Stressor

Defined as behaviors and situations, social in nature, that are related to physical and psychological
strain. refers to strain that is formed as a result of one’s relationships and their social environment

Examples of social stressors include: verbal aggression from customers or superiors. co-worker
conflict, stress from one’s friendship groups, academic competition, or struggles at home.

1.4.3 Psychological Stressors

refers to the emotional and physiological reactions experienced when an individual
confronts a situation in which the demands go beyond their coping resources.
Examples of stressful situations are marital problems, death of a loved one, abuse, health
problems, and financial crises.

1.5 Stress signals

1. Bad skin Stress can cause or worsen common skin conditions. Cortisol is thought to trigger the release
of inflammatory compounds by skin cells, contributing to conditions like psoriasis, atopic eczema,
alopecia, rosacea and acne, which affect confidence and be can cause even more stress. Beat it: A good
sleep each night cuts down cortisol. And having less sugar reduces inflammation. If you get

Beat it: A good sleep each night cuts down cortisol. And having less sugar reduces inflammation. If you
get stress acne don’t aggravate your skin by picking it or over exfoliating. Try a gentle moisturizer or
consult a dermatologist.

2 Lowered immunity Cortisol suppresses immune cells, reducing our ability to fight germs and viruses.
High stress can cause autoimmune conditions where the confused immune system attacks healthy
cells.
Beat it: Boost your immune system with a healthy lifestyle. Don’t smoke, drink in moderation and
embrace a healthy diet of fruit, vegetables and whole grains. Have regular health screenings.
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3 Digestive discomfort Our brain and digestive system are connected by the vagus nerve so stress often
manifests in the gut. It’s one of the biggest triggers for irritable bowel syndrome and can disturb the
mixture of bacteria in our guts, reducing the number of good strains.
Beat it: Take a good quality live bacteria supplement.
4 Anxiety and depression Both are linked to high stress levels. Very stressful periods often trigger panic
attacks and low mood. Chronic stress affects memory and concentration and can make us feel
panicked.
Beat it: Exercise is great. It produces endorphins — chemicals in the brain that are natural
painkillers. Try yoga. Deep breathing and internal focus can be helpful.
5 Food intolerances Food intolerances can cause leaky gut, where larger food proteins cross into
circulation. This confuses the immune system, triggering an inflammatory response when certain
foods are eaten. Stress also adds to the development of leaky gut, increasing the risk of food
intolerance so the cycle starts all over again.
Beat it: Optimize your diet, get plenty of sleep and exercise.
6 Insomnia Despite feeling tired all day, many highly stressed people have trouble getting to sleep or
sleeping through the night. It’s a vicious circle. Stressful situations are harder to cope with when you
are tired, leading to further stress.
Beat it: Follow a regular bedtime. Create a peaceful sleep environment and do something relaxing,
like having a warm bath, before bed. Reduce caffeine and don’t eat or drink anything too rich late at
night.
7 Low libido /reduced fertility The stress hormone cortisol is made from the same building blocks as
the sex hormones estrogen, progesterone and testosterone. So if your body produces more cortisol it
balances things out by making fewer sex hormones. It’s why stress can also lower fertility. It’s why
stress can also lower fertility.
Beat it: To increase arousal levels, eat healthily, exercise regularly and get enough sleep. Talking
openly to your partner about your problems can help to take the pressure off.

Follow a regular bedtime. Do something relaxing, like having a warm bath, before bed

1.6 How to cope with Stress

"It’s key to recognize stressful situations as they occur because it allows you to focus on managing how
you react," Dr. Stoll says. "We all need to know when to close our eyes and take a deep breath when we
feel tension rising."

Use these tips to prevent or reduce chronic stress.

1. Re-balance Work and Home

All work and no play? If you’re spending too much time at the office, intentionally put more dates in your
calendar to enjoy time for fun, either alone or with others.

2. Build in Regular Exercise

Moving your body on a regular basis balances the nervous system and increases blood circulation,
helping to flush out stress hormones. Even a daily 20-minute walk makes a difference.

3. Eat Well and Limit Alcohol and Stimulants

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Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can
make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add
more organic fruits and vegetables, avoid processed foods and sugar, and drink more water.

4. Connect with Supportive People

Talking face to face with another person releases hormones that reduce stress. Lean on those good
listeners in your life.

5. Carve out Hobby Time

Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities
that bring you pleasure and joy; research shows that reduces stress by almost half and lowers your heart
rate, too.

6. Practice Meditation, Stress Reduction or Yoga

Relaxation techniques activate a state of restfulness that counterbalances your body’s fight-or-flight
hormones. Consider taking a mindfulness-based stress reduction course to learn effective, lasting tools.

7. Sleep Enough

If you get less than seven to eight hours of sleep, your body won’t tolerate stress as well as it could. If
stress keeps you up at night, address the cause and add extra meditation into your day to make up for the
lost z’s.

8. Bond with Your Pet

Clinical studies show that spending even a short time with a companion animal can cut anxiety levels
almost in half.

9. Take a Vacation

Getting away from it all can reset your stress tolerance by increasing your mental and emotional outlook,
which makes you a happier, more productive person upon return. Leave your cellphone and laptop at
home!

10. See a Counselor, Coach or Therapist

If negative thoughts overwhelm your ability to make positive changes, it’s time to seek professional help.
Make an appointment today—your health and life are worth it.

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References
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sharecare.com. n.d. https://www.sharecare.com/health/stress-reduction/how-does-stress-occur.

mirecc.va.gov. n.d. https://www.mirecc.va.gov/cih-

visn2/Documents/Patient_Education_Handouts/Stress_Response_and_How_It_Can_Affect_You_Version_3.pdf.

mayoclinic.org. n.d. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-

20050987.

webmd.com. n.d. https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-

body#1.

ulilifeline.org. n.d. http://www.ulifeline.org/articles/450-good-stress-bad-stress.

sharecare.com. n.d. https://www.sharecare.com/health/anxiety/what-are-examples-physical-stressors.

medium.com. n.d. https://medium.com/@anushkahmehta/social-stress-the-cause-effects-and-solutions-1c5fad80e37d.

quora.com. n.d. https://www.quora.com/What-are-some-social-stressor-examples.

punemirror.indiatimes.com. n.d. https://punemirror.indiatimes.com/others/you/stress-

signals/articleshow/61838513.cms.

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