We often think of stress as being a “negative” experience-we read advertisements that tell us that “a stress-free life is possible and preferable” or myths that “only unpleasant situations are stressful” and that stress is “bad-avoid it at all costs!” Conversely, not all stressful situations are bad, unhealthy, unmanageable, or even undesirable. Stress cannot be avoided or completely prevented-it is a normal and inevitable part of being alive. We might experience, say, school as being stressful, but it is exciting and rewarding, too! We experience these events as stressful because our body reacts to demands from the environment in much the same way whether that demand is perceived as “good” or “bad”.
Hans Selye, MD is the “father” of the definition of stress and of the stress cycle. He defines stress as, “The natural response of the body to any demand placed upon it”. To put it another way, stress is your unique personal reaction to life events. This is called your stress signature. This stress response can be caused by lots of different events. What causes a stress response for me may be different for you. It is a matter of individual perception and how we were taught to view the world growing up. Let me give an example of what I mean. Would you regard taking a vacation as a positive event? Does anything about taking a vacation present a negative stressor? (Consider the negative and positive stress producing aspects of taking a vacation, such as preparing for it with the last minute pressures, agreeing with your family on where to go, paying for it, returning to your hectic schedule afterwards). So, you see how an event can be experienced as either a positive or negative stressor—even both!
Not all stress is distress: a certain amount of stress or pressure is necessary and shows as a positive adaptation being made by a person. This is called eustress.
Bad or negative stress is called distress which is a negative physiological and emotional response when stress is intense and unresolved.
1. Low: This is distress leading to boredom, frustration, fatigue, or dissatisfaction.
2. Optimum: This is eustress leading to creativity, problem solving, progress, change, leading, and energetic satisfaction.
3. High: esteem, and irrational problem-solving
In the same vein, there are three phases of arousal: Phase 1 is called the Alarm Phase: this is when an unusual or stressful event occurs, and there is a sense of disbelief, or shock.
Phase 2 Adaption Phase: arousal is heightened as one seeks to deal with the situation. This is like the “fight or flight” situation and includes: physically running away, fighting, freezing (self-immobilization), suppression of emotion, or adjusting and learning from the situation.
Phase 3 Exhaustion Phase: Finally, the person’s energy is expended . One’s capacity to effectively focus becomes key with resuming some sense of normalcy.
Relaxation Strategies include: Tense and relax muscle groups. Say to yourself: “Learn to recognize what it feels like to be relaxed, deepen the relaxation, know what it feels like to be relaxed “
Imagery: Using the 5 senses: taste, smell, touch, auditory, visual. Write down and practice out loud and then mentally-doesn’t have to be verbatim. Be comfortable-if tense thoughts enter while you are relaxing, let them pass out of your head. Go at your own pace and let go of your muscles as your body decides to give up tension. Don’t expect yourself to relax all at once. Like any exercise, you must practice letting go, step by step. Do give your body appreciation for relaxing as you notice these feelings going through your body. Stay aware of your breathing. Observe how much air you are taking in-try full breaths at regular rhythms. Don’t allow yourself to get groggy and sleepy. If you start falling asleep, open your eyes and sit up. When you are ready, return to the relaxation posture.
(This information is intended to be informative only, not to treat or diagnose and not to substitute for mental health counseling, which may be advised for prolonged and unresolved stress symptom)