Ch4: Stress

Define stress. Or What is stress?

Stress is a mental state of worry that is caused by uncertain, difficult situations. For example: A job interview or an exam can cause a great deal of unrest or worry.

It affects both the mind and body, and demands a response. For example: Being stressed about an exam demands you to study for it.

Stressors—the events or conditions causing stress—can be physical or psychological and vary widely.

Stress is not inherently negative; a moderate amount (called eustress) can motivate and improve performance, while excessive or chronic stress (distress) can lead to physical and mental health problems, including anxiety, depression, and cardiovascular issues.

What are the causes of stress?

Causes of stress are any uncertain situations. A loss of a loved one, a new job, and interview, a scary movie, a conflict.

Work related causes: Being unhappy in your job, heavy workload or too much responsibility, working long hours such that an individual does not have time for other activities may be a cause of distress.

Personal situations: Financial struggles, relationship struggles may cause insecurity and worry resulting in stress.

Internal causes: Negative self-talk, anxiety, or depression/ generally low self-esteem may result in unnecessary stress. An individual may view things as threats rather than challenges to overcome.

What are the symptoms of stress?

Symptoms of stress can be physical and/or mental.

• Headaches and migraines

• Muscle tension or pain.

• Chest pain or a racing heart

• Fatigue or feeling unusually tired

• Sleep problems/Insomnia

• Anxiety and constant worry: Feeling nervous, on edge, or overwhelmed by daily challenges.

• Depression and sadness: Experiencing persistent low mood, hopelessness.

• Irritability and mood swings: Becoming easily frustrated.

• Social withdrawal

• Difficulty concentrating or remembering things.

What is eustress?

Eustress is a good stress that elicits a positive response, leading to beneficial outcomes such as motivation, optimism, and personal growth.

It is typically short-term, energizing, and motivating. Eustress encourages stepping outside comfort zones, learning new skills, and building resilience

For example:

• Starting a new job or project

• Preparing for a competition or public performance

• Taking on a challenging workout

• Learning a new skill or hobby

What is distress?

Distress is a negative form of stress that arises when the demands placed on an individual exceed their ability to cope, resulting in emotional or psychological suffering.

This chronic stress can develop when stressors are ongoing and unavoidable, leading to serious health consequences if not managed effectively.

Distress is chronic, persistent and overwhelming. It also takes away from the person’s normal functioning causing them lack of concentration and forgetfulness. Distress may cause physical symptoms, as well as significant mental health issues, such as depression, and anxiety disorders.

Distress can be caused by: Prolonged exposure to stressful situations (chronic illness, conflict, financial worries) or traumatic events.

Difference between eustress and distress.

Eustress

1. Eustress refers to the stress that elicits a positive response.

2. Eustress is short term and manageable with a positive outcome.

3. Eustress creates a feeling of excitement, motivation and optimism.

4. Eustress may improve mental and physical well-being. It is often necessary for good well-being.

5. Eustress boosts concentration, focus, creativity and motivation.

6. Eustress helps in building self esteem, and makes an individual more resilient in the face of challenges.

7. Good major life changes creates eustress. Example: A new project.

Distress

1. Distress refers to the negative form of stress that harms mental and physical health.

2. Distress is long term or chronic, and harder to cope with.

3. Distress creates anxiety, sorrow, great pain, and suffering.

4. Distress deteriorates mental and physical health causing illnesses.

5. Distress reduces efficiency, causes confusion and poor decision making.

6. Distress causes a person to treat challenges as threats. It creates exhaustion.

7. Major life changes may impact a person negatively causing distress. Example: A traumatic incident.

Stress management techniques.

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Ego Defense Mechanisms

What is Ego Defense Mechanism?

A mechanism through which an individual relieves anxiety caused by an uncomfortable situation that threatens self esteem.

It may be harmless but excessive, persistent defense may cause harm.

The purpose of ego defense mechanism is to protect self esteem, self security, reduce anxiety and resolve mental conflict.

Types of EDM:

1. Denial

2. Displaced Aggression

3. Rationalization

4. Regression

5. Repression

6. Sublimation

7. Intellectualization

8. Projection

9. Reaction formation