Ramachandraa Public School

Biology Investigatory Project

Mafaz
XII A
12103
 Acknowledgement
I would like to convey my heartfelt gratitude to Mrs.
Mohana Priya for her tremendous support and
assistance in the completion of my project. I would also
like to thank our Principal, Mrs.Priya Sridharan, for
providing me with this wonderful opportunity to work
on a project with the topic Stress and Its adverseffects
on humans. The completion of the project would not
have been possible without their help and insights.

Index
S.No Topic Pg.No.

1 Causes

2
Treatments/Remedies
3 Victim

4 Prevention

5 Bibliography
Stress and Its adverse effects on humans
 Causes of Stress
 Work-related issues, such as deadlines, workload,
conflicts, or lack of control
 Financial problems, such as debt, bills, or income
insecurity
 Relationship difficulties, such as divorce,
separation, or loneliness
 Family responsibilities, such as caring for children,
elderly parents, or sick relatives
 Life events, such as moving, losing a job, or
bereavement
 Health problems, such as chronic illness, injury, or
disability
 Environmental factors, such as noise, pollution, or
traffic
 Personal factors, such as personality traits,
expectations, or beliefs
 Effects of Stress
 Physical health: Stress can cause or worsen various
symptoms and conditions, such as headaches,
muscle tension, chest pain, high blood pressure,
heart disease, diabetes, obesity, digestive problems,
skin problems, infections, and immune system
disorders.

 Mental health: Stress can impair your cognitive

functions and emotional regulation. It can lead to
anxiety, depression, panic attacks, irritability, mood
swings, anger issues, low self-esteem, and suicidal
thoughts.

 Behavioral health: Stress can influence your habits

and choices. It can result in poor sleep quality,
overeating or undereating, substance abuse
(alcohol/drugs/smoking), compulsive behaviors
(shopping/gambling), social withdrawal
(isolation/loneliness), or reduced productivity and
performance.
 Treatments/Remedies for Stress
 Exercise: Physical activity can help you release
tension, improve your mood, and boost your self-
esteem. It can also lower your blood pressure,
strengthen your heart, and enhance your immune
system. You can choose any type of exercise that you
enjoy, such as walking, jogging, cycling, swimming,
dancing, or playing sports. Aim for at least 150
minutes of moderate-intensity exercise per week1.

 Meditation: Meditation is a practice that involves

focusing your attention on a single object, thought, or
sensation, such as your breath, a word, or a sound. It
can help you calm your mind, relax your body, and
cope with stress. Meditation can also reduce anxiety,
depression, and pain1. You can try different types of
meditation, such as mindfulness, transcendental, or
guided imagery. You can also meditate while doing
yoga or tai chi.

 Relaxation exercises: Relaxation exercises are

techniques that help you relax your muscles and
lower your stress response. They can include deep
breathing, progressive muscle relaxation, autogenic
training, and biofeedback. Relaxation exercises can
lower your heart rate, blood pressure, and cortisol
levels1. They can also improve your sleep quality and
 mood. You can practice relaxation exercises anytime
and anywhere you feel stressed.

 Journaling: Journaling is a way of expressing your

thoughts and feelings on paper. It can help you
process your emotions, gain insight, and find solutions
to your problems. Journaling can also reduce stress
and anxiety and improve your well-being1. You can
write about anything that bothers you or makes you
happy. You can also use journaling prompts or
templates to guide you.

 Time management strategies: Time management

strategies are methods that help you organize your
tasks and priorities. They can help you reduce stress
by avoiding procrastination, setting realistic goals,
making plans, delegating responsibilities, and saying
no to unnecessary commitments. Time management
strategies can also improve your productivity and
performance. You can use tools such as calendars,
planners, timers, or apps to help you manage your
time.
 Victims of Stress
 People living in poverty, conflict, or violence

 People facing discrimination, stigma, or social

exclusion

 People with chronic or terminal illnesses or

disabilities

 People who have experienced trauma, abuse, or

violence

 People who have mental health problems or

substance use disorders

 People who have high-pressure or demanding jobs

 People who have multiple or conflicting roles and

responsibilities

 People who have low self-esteem or unrealistic

expectations

 People who have poor social support or isolation

 Prevention of Stress
 Identify and avoid or eliminate the factors that
cause you stress. For example, if you are stressed
by your workload, you can talk to your boss or
colleagues about delegating or prioritizing your
tasks. If you are stressed by a toxic relationship,
you can end it or seek counselling.

 Develop healthy coping skills that can help you

deal with stress. For example, you can practice
relaxation techniques, such as deep breathing,
meditation, progressive muscle relaxation, or
guided imagery. These methods can help you calm
your mind and body and counteract the stress
response.

 Take care of yourself by adopting a healthy

lifestyle. For example, you can exercise regularly,
eat a balanced diet, get enough sleep, and avoid
caffeine, nicotine, alcohol, and drugs. These habits
can help you boost your immune system, improve
your mood, and enhance your energy.

 Seek out social support from your family, friends,

or other people who care about you. For example,
you can talk to someone you trust about your
feelings and problems, join a support group or a
community organization, or volunteer for a cause
 you believe in. These activities can help you feel
less isolated and more connected and valued.

 Make time for hobbies and interests that bring you

joy and fulfilment. For example, you can pursue a
creative project, such as writing a poem, painting a
picture, or playing an instrument. You can also
enjoy some leisure activities, such as reading a
book, watching a movie, or playing a game. These
pursuits can help you express yourself, distract
yourself from stressors, and have fun.
 Case Study on Stress
A young woman sought psychological services after her
cardiologist referred her for stress management and treatment
of "heart attack" symptoms. This 36 year old woman had the
world by the tail. Marketing director for a local high-tech
firm, she was in line for promotion to vice president. She
drove a new sports car, traveled extensively, and was socially
active.

Although on the surface everything seemed fine, she felt that,

"the wheels on my tricycle are about to fall off. I'm a mess."
Over the past several months she had attacks of shortness of
breath, heart palpitations, chest pains, dizziness, and tingling
sensations in her fingers and toes. Filled with a sense of
impending doom, she would become anxious to the point of
panic. Every day she awoke with a dreaded feeling that an
attack might strike without reason or warning.

On two occasions, she rushed to a nearby hospital

emergency room fearing she was having a heart attack. The
first episode followed an argument with her boyfriend about
the future of their relationship. After studying her
electrocardiogram, the emergency room doctor told her she
was "just hyperventilating" and showed her how to breathe
into a paper bag to handle the situation in the future. She
felt foolish and went home embarrassed, angry and
confused. She remained convinced that she had almost had
a heart attack.
 Professional Opinion on Stress

Stress is most likely to be harmful when the following

conditions are present: it feels against your will, out of your
control and utterly devoid of meaning. If you can change any
of these conditions – by finding some meaning in it – you can
reduce the harmful effects of stress.
The relationship between stress and meaning can be very
helpful to understand. A 2013 study asked a broad national
sample of adults in the U.S to rate how much they agreed with
the statement, Taking all things together, I feel my life is
meaningful. The researchers then looked at what distinguished
people who strongly agreed with the statement from those
who did not. Surprisingly, every measure of stress that the
researchers asked about predicted a greater sense of meaning
in life. People who had experienced the highest number of
stressful life events in the past were most likely to consider
their lives meaningful. People who said they were under a lot
of stress right now also rated their lives as more meaningful.
Even time spent worrying about the future was associated
with meaning.
One of the researchers’ main conclusions from this study is,
“People with very meaningful lives worry more and have
more stress than people with less meaningful lives.”
Rather than being a sign that something is wrong with your
life, feeling stressed can be a barometer for how engaged you
are in activities and relationships that are personally
meaningful
 Bibliography
 https://www.mind.org.uk

 https://www.who.int

 “Encyclopedia of Stress: Volume Two”