Sources of stress and stress management

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Where do stressors come from?

often from major lfie changes like gettign a pet, havign kids, getting married, starting a job, immigration, getting a newhouse or it could also be from daily hassels like chores, running late, forgetting things.

Stressors in the 9 dimensions of wellness

What are internal stressors, and what causes them?

Internal stressors are sources of stress that come from our own thoughts, beliefs, and expectations about ourselves.

They can also arise from expectations we feel from people we care about.

What are some examples of internal stressors?

1. High expectations: Feeling pressure to maintain past achievements.

2. Poor self-concept: Having negative beliefs about yourself (e.g., "I'm a failure").

3. Identity conflicts: Receiving conflicting messages about who you are, creating uncertainty about your identity.

What kind of statregies are there to deal with stressors

1. Behavioural strategies

2. Cognitive strategies

3. Emotion Regulation strategies

4. Social strategies

Behavioural strategies to help manage stress

1. Exercise

2. nutrition

3. reducing alcohol/substance use

4. Having good sleep hygeine

How does exercise help manage stress?

during moderate intensity exercise releases endorphins (natural painkillers) that improve mood and help regulate stress.

It can calm hyperarousal or increase energy during hypoarousal.

How can nutrition and caffeine intake influence stress?

our diet determines how much energy we have, nutrition provides energy to cope with stress, while inadequate food intake can cause fatigue and irritability.

• Excessive caffeine can increase anxiety and interfere with sleep.

How does sleep help the body recover from stress?

Sleep helps restore homeostasis by lowering heart rate and blood pressure, relaxing muscles, and supporting physical recovery.

• Poor sleep can increase stress, creating a negative cycle.

What are five sleep hygiene strategies that can improve sleep and reduce stress?

1. Maintain consistent sleep and wake times.

2. Aim for 7–9 hours of sleep.

3. Avoid screens and stimulating activities before bed.

4. Keep your bedroom cool, dark, and quiet.

5. Avoid caffeine later in the day.

Why are nicotine, marijuana, and alcohol not ideal long-term coping strategies for stress?

• Nicotine: May temporarily feel relaxing but is addictive, and withdrawal can increase stress.

• Marijuana: Can increase anxiety, paranoia, or panic in some people.

• Alcohol: Can temporarily reduce distress but is associated with dependence and other health risks.

What cognitive strategies can help manage stress?

1. Cognitive appraisal: Reframing stressors as manageable challenges rather than threats.

2. Positive self-talk: Replacing negative thoughts with encouraging ones.

3. Showing yourself grace: Accepting mistakes and imperfections without harsh self-criticism.

What are emotion regulation strategies, and what are some examples?

Emotion regulation strategies help manage emotions during stress through relaxation techniques.

• Examples include deep breathing, progressive relaxation, yoga, and Tai Chi.

Mindfulness

Intentionally paying attention to the present moment without judgment.

• two kinds

1. FAM

2. OMM

Focused Attention Mindfulness (FAM)

Concentrating attention on one chosen object or activity, such as breathing.

Open Monitoring Meditation (OMM)

Making awareness itself the focus of meditation - thoughts, feelings and bodily sensations are observed in a non-judgemental, unengaged way

What social strategies can help manage stress?

Reaching out to friends and family, sharing feelings, and practising healthy communication can reduce stress and strengthen relationships.

What are the three key strategies for healthy, assertive communication?

• Be kind: Use a respectful tone, positive intentions, and open body language.

• Be clear: Communicate your needs directly and concisely.

• Be open: Listen without interrupting and be willing to receive feedback.

What are the potential risks of using AI chatbots for mental health support?

AI chatbots may:

• Reinforce harmful beliefs or delusions.

• Encourage social isolation or emotional dependence.

• Provide inaccurate information or raise privacy concerns.