Kafrelsheikh University

Faculty of Nursing

Psychiatric and Mental Health Nursing Department

Stress Management

Under Supervision/ Dr. Karima Essa

2024-2025
Prepared by:

1. Abdelrhman Gamal Selima

2. Abdelrhman Ahmed Elngar
3. Abdelrhman Abou- sheasha Ebrahim
4. Azza abo-zeid Ali
Outlines :

1. Introduction

2. Definition of Stress & Stressors

3. Types of Stress

4. Types of Stressors

5. Source of Stress

6. Factors Predisposing to Stress

7. Symptoms of Stress

8. Stress Management Techniques

Introduction:

Stress is our body's response to pressure. Many different situations or life events can
cause stress. It is often triggered when we experience something new or unexpected that
threatens our sense of self or when we feel we have little control over a situation.

We all deal with stress differently. Our ability to cope can depend on our genetics, early
life events, personality and social and economic circumstances.

When we encounter stress, our body produces stress hormones that trigger a fight or
flight response and activate our immune system. This helps us respond quickly to
dangerous situations.

Definition:

Stress: Stress is a normal reaction the body has when changes occur, resulting in
physical, emotional and intellectual responses.

Stressor: External stimulus causing stress because it produce physical psychological

remand to person.

Types of Stress:

Acute Stress: This is short-term stress that arises from specific events or situations. It
can be intense but passes quickly, like before a big. presentation or after a heated
argument.

Chronic Stress: This is long-term stress that persists over an extended period, such as
ongoing work pressure or financial problems. It can significantly impact health.
Types of Stressors:

1. Physical Stressors: These involve physical demands on the body, such as injury,
illness, lack of sleep, or extreme environmental conditions like heat, cold, or noise.

2. Emotional Stressors: Emotional situations that cause feelings of fear, anger,

sadness, or anxiety. Examples include relationship issues, grief, or personal conflicts.

3. Psychological Stressors: These stressors stem from internal thought. processes,

such as worry about the future, self-criticism, or perfectionism Environmental
Stressors: Stress caused by external surroundings, such as noise, overcrowding,
pollution, or unsafe living conditions.

4. Environmental Stressors: Stress caused by external surroundings, such as noise,

overcrowding, pollution, or unsafe living conditions.

5. Social Stressors: Situations involving people or social interactions, such as

workplace pressure, family dynamics, social isolation, or peer conflict.

6. Work or Academic Stressors: Stress that arises from job demands, deadlines,
performance expectations, or academic challenges.

7. Life Event Stressors: Major life changes, whether positive or negative, can act as
stressors. Examples include marriage, divorce, moving to a new job.
Good types of stressors, often referred to as "eustress," include:

1.Challenges: New job responsibilities or promotions.

2. Exciting Events: Weddings, vacations, or travel.

3. Personal Growth: Learning a new skill or hobby.

4. Physical Activity: Engaging in sports or fitness challenges.

5. Social Interactions: Meeting new people or net working.

"These can motivate and enhance well-being when managed effectively."

Source of Stress:

Sources of stress can be categorized into various types, including:

1.Environmental Stressors

 Noise pollution
 Crowded living conditions
 Natural disasters (e.g., earthquakes, floods)

2.Work-Related Stressors

 Job demands and deadlines

 Long hours or shift work
 Conflicts with colleagues or supervisors
 Job insecurity or layoffs

3.Personal Life Stressors:

 Relationship issues (e.g., conflicts with family or friends)

 Major life changes (e.g., marriage, divorce, moving)
 Financial problems (e.g., debt, unexpected expenses)
4.Health-Related Stressors:

 Chronic illness or health concerns

 Caring for a sick family member
 Mental health issues (e.g., anxiety, depression)

5.Social Stressors

 Social isolation or loneliness

 Pressure to conform to societal norms
 Discrimination or stigma

6. Daily Hassles

 Commuting issues
 Household chores
 Time management challenges

7. Internal Stressors

 Negative self-talk or perfectionism

 Fear of failure or success
 High personal expectations

"Understanding these sources can help individuals develop coping strategies to manage
stress effectively"
Factors Predisposing to Stress:

Several factors can predispose a person to stress, making them more vulnerable to
stressors. These factors can be categorized into personal, environmental, and situational
influences :

1. Personal Factors
 Genetics: Family history of anxiety or mood disorders can increase susceptibility.
 Personality Traits: Traits such as perfectionism, high neuroticism, or low
resilience can predispose individuals to stress.
 Coping Skills: Poor coping mechanisms or lack of problem-solving skills can
make it harder to manage stress.
 Mental Health History: Previous experiences with anxiety, depression, or trauma
can heighten vulnerability.
2. Environmental Factors
 Support Systems: Lack of social support from friends, family, or community can
lead to increased stress.
 Living Conditions: High-crime neighborhoods, overcrowding, or unsafe
environments can contribute to stress levels.
 Work Environment: A toxic workplace culture, job insecurity, or high demands
can increase stress.
3. Situational Factors
 Life Events: Major life changes (e.g., divorce, job loss, bereavement) can act as
significant stressors.
 Chronic Illness: Ongoing health issues can create persistent stress and anxiety.
 Financial Strain: Economic challenges, such as unemployment or debt, can lead
to heightened stress levels.
4. Lifestyle Factors
 Substance Use: Alcohol, drugs, or excessive caffeine can exacerbate stress
responses.
 Poor Sleep: Insufficient or poor-quality sleep can lower resilience to stress.
  Lack of Physical Activity: Sedentary lifestyles can contribute to poor mental
health and increased stress.
5. Cultural and Societal Factors
 Cultural Expectations: Societal pressures regarding success, appearance, or
behavior can lead to stress.
 Discrimination: Experiences of racism, sexism, or other forms of discrimination
can significantly contribute to stress.

Stress as a Biological Response in 3 Distinct Stages:

1. Alarm reaction stage:

During this stage, the physiological responses of the fight or flight syndrome are
initiated.

2. Stage of Resistance :

The individual uses the physiological responses of the first stage as a defense in the
attempt to adapt to the stressor. If adaptation occurs, the third stage is prevented or
delayed.

3. Stage of Exhaustion:

This stage occurs when there is a prolonged exposure to the stressor to which the body
has become adjusted. The adaptive energy is depleted, and the individual can no longer
draw from the resources for adaptation described in the first two stages.

Symptoms of Stress:

Stress can manifest in a rest variety of ways, affecting the body, mind, and behavior.
Common symptoms include :

1. Physical Symptoms:
 Headaches or migraines
 Muscle tension or pain
 Fatigue or exhaustion
 Rapid heartbeat or chest pain
 Stomach problems (nausea, indigestion, or diarrhea)

2. Emotional Symptoms:

 Feeling overwhelmed or anxious

 Irritability or mood swings
 Restlessness or inability to relax
 Depression or sadness
 Feelings of loneliness or isolation

3. Cognitive Symptoms:

 Difficulty concentrating or focusing

 Memory problems
 Racing thoughts or constant worry
 Poor judgment or indecisiveness
 Negative thinking or catastrophic thoughts

4. Behavioral Symptoms:

 Changes in appetite (overeating or undereating)

 Increased use of substances like alcohol, caffeine, or drugs
 Withdrawal from social interactions
 Procrastination or neglecting responsibilities
 Nervous habits, such as nail-biting, pacing, or fidgeting
Effects of Stress on Body:

1. Physiologic Effects:
 Change in appetite, activity, or sleep.
 Change in elimination patterns.
 Increased pulse, respirations, and blood pressure. pressure.
2. Effects on Safety and Security:
 Feels threatened or nervous.
 Uses ineffective coping mechanisms.
3. Effects on Love and Belonging:
 Withdrawn and isolated.
 Blames others for personal faults.
 Demonstrates aggressive behaviors.
 Becomes overly dependent on others.
4. Effects on Self Esteem:
 Becomes a workaholic.
 Exhibits attention-seeking behaviors.
 Effects on Self-Actualization.
 Refuses to accept reality.
 Demonstrates a lack of control.

Stress affects the body in several ways

 Hormonal Changes: Increases cortisol and adrenaline levels.

 Cardiovascular System: Raises heart rate and blood pressure.
 Immune System: Weakens immune response, increasing illness risk.
 Muscular Tension: Causes muscle tightness and pain.
 Digestive Issues: Can lead to stomach problems, like ulcers or IBS.
 Mental Health: Contributes to anxiety, depression, and cognitive decline.
 Sleep Disruption: Affects sleep quality and duration.
Chronic stress can lead to long-term health issues if not "managed effectively."

Stress Management Techniques:

How to Manage Stress?

Effectively managing stress involves adopting techniques and strategies to reduce its
impact on your body and mind.

Here are some ways to manage stress :

1. Relaxation and Breathing Techniques

 Deep Breathing Exercises: Slowly inhale through your nose and exhale through
your mouth to calm your nervous system.
 Progressive Muscle Relaxation: Focus on tensing and then relaxing different
muscle groups to reduce physical tension.
 Meditation and Mindfulness: Practice focusing on the present moment without
judgment to increase awareness and reduce stress.

2. Somatic Techniques To Manage Stress

1. Achieve Mindful Awareness through Breath work

2. Reduce Tension with Progressive Muscle Relaxation
3. Explore the Benefits of Guided Meditation
4. Unleash Your Body's Wisdom Through Movement Establishing a Routine for
Self-Care

3. Physical Activity

 Regular exercise, such as walking, jogging, or yoga, can help reduce stress
hormones and boost your mood by releasing endorphins, the body's natural feel-
good chemicals.
 Stretching or taking short breaks during the day can help relieve tension.
4. Healthy Lifestyle

 Balanced Diet: Eating a nutritious diet supports the body in managing stress
better. Avoid too much caffeine, sugar, or processed foods.
 Adequate Sleep: Prioritize 7-9 hours of quality sleep each night to help your body
recover from stress.
 Hydration: Drink enough water to stay hydrated, as dehydration can worsen
feelings of fatigue and stress.

5. Time Management and Organization

 Prioritize tasks and break large projects into smaller, manageable steps. Setting
realistic goals and deadlines can help prevent feeling overwhelmed.
 Learn to say no to tasks or commitments that exceed your capacity.

6. Social Support

 Talk to friends, family, or a counselor when you're feeling stressed. Sharing your
feelings with others can offer relief and provide new perspectives.
 Engage in social activities to build connections and reduce isolation.

7. Cognitive Techniques

 Reframe Negative Thoughts: Challenge unhelpful thoughts and focus on more

realistic or positive perspectives.
 Problem-Solving: When faced with stressful situations, approach them with a
solution oriented mindset, identifying what you.

8. Take Time for Yourself

 Make time for hobbies or activities that bring you joy and relaxation, such as
reading, painting, or listening to music.
 Practice self-care by taking regular breaks to recharge, especially when you feel
stressed or overwhelmed.
9. Professional Help

 If stress becomes chronic or overwhelming, seeking help from a therapist or

counselor can provide structured support and coping strategies.
 Therapies like Cognitive Behavioral Therapy (CBT) can help you address thought
patterns that contribute to stress.

Self Awareness Log:

Self-awareness is a crucial aspect of personal growth and development. Keeping a self-

awareness log can help you track your thoughts, emotions, and behaviors to gain
insights into yourself.

Here is a simple template you can use for your self-awareness log:
Self-Awareness Log:

Date: [Date]

Reflections:

 Thoughts: [Write about the thoughts that dominated your mind today.]
 Emotions: [Describe the emotions you felt today and what triggered them.]
 Behaviors: [Note down any behaviors or actions that you think are worth
reflecting on.
 Challenges: [Identify any challenges you faced today and how you dealt with
them.]
 Successes: [Celebrate your successes, big or small, from today.]

Gratitude Journal:

 [List things you are grateful for today.]

 [Write about moments that brought you joy or happiness.]

Goals:

 Short-term: [List achievable goals you want to focus on in the coming days.]
 Long-term: [Outline your broader goals and aspirations.]

What I Learned Today:

[Summarize the key lessons or insights you gained today.]

Feel free to customize this template to suit your needs and add sections that resonate
with you. Remember, self-awareness is a journey, so be patient and kind to yourself as
you navigate through your reflections.