01

WARNING
SIGNS
that you are stressed!

PHYSICAL
Muscle tension/headaches
Sleep disturbance/tiredness
Increased breakouts
Rapid pulse 
Susceptibility to mild illness
Nausea & indigestion
Breathlessness & chest pain
Increased sweating
Flushing (face feeling hot)
Prolonged or frequent headaches

BEHAVIOURAL
Appetite changes/compulsive
eating
Impatience, carelessness,
hyperactivity, absenteeism
Poor productivity/low energy
Avoidance of situations/places
Change in sleeping patterns
Increased alcohol, cigarette, and
drug use

EMOTIONAL
Anxiety & sadness
Moodiness & grumpiness
Loss of sense of humor
Withdrawal/feeling of isolation
Low self-esteem 
Feelings of guilt and shame
Extreme anger (over-reaction)
Loss of libido
Panic

THOUGHTS
Inability to make decisions
Muddled thinking
Reduced coordination/creativity
Becoming more vague/forgetful
Negative globalization. Everything seems
to go wrong/is bad
Fear of rejection/defensiveness
Rushed decisions or can't switch off
Over-sensitive to criticism
Poor concentration

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 02
Primary Stress
RESPONSE
IMMEDIATE & URGENT RESPONSE TO A SERIOUS THREAT

2 1

SKIN & MUSCLES: HEART:

Skin pales as blood diverted Heart begins to pound,
to vital organs. Muscles sending blood around body
tense in readiness for carrying sugar (energy) and
action. hormones (e.g. Adrenalin)

3 4

LIVER:
Glycogen converted to blood
sugar to give ‘short distance’
energy.
LUNGS:
Air passage dilates,
breathing more intense to
provide more oxygen to feed
increase blood supply.

6 5

DIGESTION: SWEAT GLANDS & BLOOD:

Processes shut down as
blood diverted elsewhere.
Mouth goes dry to avoid
adding extra fluids to
stomach.
Sweat glands start up to
cool the underlying and
overheated muscles. blood
thickens to help it carry
more oxygen, fight infection
& stop bleeding.

BLADDER & RECTUM:

Muscles relax to release
any excess load.

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 03
Secondary Stress
RESPONSE
ONGOING  BODY RESPONSE TO UNDEALT STRESS

2 1

MUSCLES: HEART:
Ongoing tension leads to Racing heartbeat and high
aches & pains, even muscle blood pressure can lead to
strain. strokes or heart attacks.

3 4

LIVER: SKIN:
Body’s own fats and proteins Less blood supply can lead
broken down and released to to diseases developing.
provide further energy.

6 5

DIGESTION: BLOOD:
Shutdown can lead to Heart works harder due to
stomach problems, thickened blood.
particularly if you eat on the
run. Increase in acidity can
contribute to stomach ulcers.

CHOLESTEROL:
High cholesterol in blood
can cause hardening of the
arteries.

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