TMC LECTURE

STRESS

It is when we feel we cannot cope with the happening

of a changing environment.
Stress =pressure>Resources
Said says in1930 that stress are in three stages
Alarm, Resistance, Exhaustion
There are two types
Positive and Negative stress
Stress feelings
Worry, tenseness, tiredness, fright, depression,
anxiety= (obsessive compulsive disorder)
Two types of stressors (Internal and External)
External stressors
Physical enviroment- Cold,hammartan-They are
modifiable
Social interaction- rudeness, aggressiveness, rules and
regulation, major life events like birth, death, marital
status, daily hassles
Internal stressors due to
generic make up
sanguine very playful,nothing bothers them (Daddy
Kay),they quickly get angry

choleric- They are strong willed and hard, they are goal
getters,they also get angry and do not easily forget
things
mealancholy- They are reserved they wish they have
friends but the do not go out on there own to get
friends,they easily fall into depression they are
perfecrtionist.
Phlegmatic- they are very gentle,do not readily opt for
a task,dont get things easily

Internal stressors-They are stress from within, they are

influence by our genetic make-up they are also
modifiable but with great effort. Eg lifestyle choices e.g
Overloading ones schedule and when you do not finish
it you would fell stressed.

Negative self talk- pessimistic behaviour, selfcriticisms

Mind trap- unrealistic expectation when they are not
fulfilled
All or nothing thinking,rigid thinking
Personality trait,workahorlic
Effects and symptoms
Change in sleep pattern, digestion
change,headache,infection,indigestion,tinglling hand
and feet,palpitation,sweating.

Mental symptoms-lack of concentration, memory

lapses, difficulty in making
decision,confussion,disorientation
Emotional symp- feet of rage,
impatience,tearfulness,depression,depressiation in
personal hygiene
Behavioural symp- eating disorder, change in
appetite, increase intake of alcohol, increased
smoking, nail biting.
Stress related illnesses - stress is not ill health
but can worsen certain like cardiovascular disease,
immune system, headache and migraine, premenstrual
syndrome, ulcer, asthma, depression, skin complaint
e.g. (psoriasis)
Five factor why people cant withstand stress
and other cant
Or
Things that can lead to stress
(1)(Age,(2) health,( 3)diet (4)social status (5) previous
experience lfactor,income
Stress management
This encompasses techniques intended to equip a
person with effective coping mechanism for dealing
with psychological stress (stress is a must) hence you
must be able to convert negative stress to positive
stress and maintain a positive stress.
ABC OF STRESS MANAGEMENT

 Awareness
Balance
Control
Awareness Identify the source of your stress
How do you react to the stress?
Balance- Draw a line between positive and negative
stress, relaxing.
Control-what can be done to combat negative stress?
Change your thinking, behaviour, and lifestyle.
Reframing: Changing the way you loud at things in
order to change your perception and feel better
about them. There are many ways to look at things
so you pick the favourable one. Note this does not
change the external reality but to view it less
stressfully.
Positive thinking: focus on the positive, change
behaviour, be willing to say no, be assertive, this help
you to manage stressful situation, this gives you selfconfidence.
Rights that you have.
Right to express feeling
Right to express your opinion and believes
Right to change your mind
Right to say I do not understand
Right to make reasonable request of others

Right to be listened to assertive people

Characteristic Assertive people
They respect themselves and others, act openly for
what they want, there self confidence stays strong even
when confronted
Stand and your ground, establish eye contact, dont
stare, talk in a firm and steady voice, make use of body
language, use word like I think, I feel,
Benefit of being assertive
It makes you appreciate yourself and others,
reduces stress,
less anxiety,
it give us good sense of self control