Understanding Stress

By the end of this section, participants should be able to:

Define stress in simple language.

Understand why the body and mind experience stress.

Differentiate between positive stress and negative stress.

Understand eustress and distress.

Recognize that some amount of stress can improve performance.

Identify when stress starts becoming harmful.

Begin observing their own stress responses.

what is Stress?

“When you hear the word STRESS, what is the first thing that comes to your mind?”

Work pressure

Money

Family

Deadlines

Boss

Exams

Relationships

Health

Lack of time

Traffic

Expectations

Simple definition

Stress is the physical, mental and emotional response we experience when we perceive that the demands placed on us are greater than our ability or resources to handle them.

In very simple words:

Stress is the body's and mind's response to pressure or challenge.

Situation is the same, but their perception and response are different.

This gives you an excellent bridge to self-awareness.

Stress Is Not Always Bad

This is an important concept.

some level of stress is necessary.

A little pressure may make the student:

Study seriously

Avoid distractions

Focus better

Manage time

Complete preparation

The objective isn't necessarily to eliminate all stress.

The real objective is:

To recognize stress, understand it and manage it before it starts managing us.

Positive Stress – Eustress

The term eustress refers to stress that can be motivating or beneficial.

Preparing for an important presentation

Starting a new job

Participating in a competition

Planning a wedding

Giving an interview

Taking on a challenging project

Learning a new skill

Challenge → Focus → Energy → Action → Achievement

More alert

More focused

More energetic

More prepared

This is manageable stress.

Negative Stress – Distress

When stress becomes excessive, prolonged or difficult to manage, it can become distress.

Contiuous workload without recovery

Constant financial worries

Persistent interpersonal conflict

Lack of sleep

Feeling unable to cope

Continuous pressure without adequate resources

It may affect:

Body

Headaches

Muscle tension

Fatigue

Sleep problems

Changes in appetite

Increased physical tension

Mind

Difficulty concentrating

Overthinking

Negative thinking

Poor decision-making

Feeling overwhelmed

Emotions

Irritability

Frustration

Anxiety

Feeling helpless

Mood changes

Behaviour

Withdrawal

Procrastination

Increased arguments

Reduced productivity

Unhealthy coping habits

Eustress vs Distress

Eustress Distress

Motivates us Drains us

Short-term Can become prolonged

Creates alertness Creates overwhelm

Encourages action Can lead to avoidance

Improves focus Can reduce concentration

Feels like a challenge Feels like a threat

Can improve performance Can impair performance

The Stress Response: Fight, Flight & Freeze

Fight

Anger

Argument

Aggression

Confrontation

Flight

Possible behaviour:

Avoiding the problem

Escaping

Procrastinating

Withdrawing

Freeze

Possible behaviour:

Feeling stuck

Going blank

Difficulty making decisions

Inaction

Stress Is a Mind–Body Connection

Thought

Emotion

Anxiety / frustration

Body

Muscle tension + faster heartbeat

Behaviour

Irritability / rushing / avoidance

Result

More mistakes or conflict

Thought

More stress.

The Stress Cycle

STRESSOR

THOUGHT / PERCEPTION

EMOTIONAL RESPONSE

PHYSICAL RESPONSE

BEHAVIOUR

CONSEQUENCE

MORE STRESS

Stressor vs Stress

Stressor

The event, situation or demand that creates pressure.

Deadline

Traffic

Argument

Financial problem

Heavy workload

Stress

Your manager gives you a deadline.

“Is Stress Good or Bad?”

this likely to be:

Eustress?

Distress?

Depends on the person/situation?

Then discuss their reasoning.

Stress isn't simply good or bad. Its effect depends on the intensity, duration, situation and how we respond to it.