Keeping Your Stress in the Check

Pre-reading

How would you define “stress?” What is stressful in your life? When do you feel stressed out?What can you do to manage stress? Close your eyes and imagine a relaxing and peaceful place.Where are you? Is anyone with you? Who?


Vocabulary

1. restore

2. lethargy

3. grinding

4. put off

5. bearable

6. take (their) toll on

7. alleviate

8. remedied

9. time-sensitive

10. susceptible

11. anxiety

12. vary

13. hassles

14. go with the flow

15. resistance

Reading

Dealing with everyday stress has always been a challenge. While the sources of modern day stress may be quite different from those of days gone by, the effects of stress on the body are very much the same.Stress is a term that describes the physical and mental reactions to everyday tensions and pressures. During times of stress, the body releases chemicals into your bloodstream. These chemicals can lead to a faster heartbeat and breathing rate, higher blood pressure, and increased tension in the muscles. These physical changes can produce strength and energy, thereby giving the body added force to deal with stress. When stress is handled in a positive way, the body restores itself naturally and repairs any damage. When stress is not dealt with, tensions build. Without a release, these tensions begin to take their toll on the body.Mentally, the effects of stress are harder to predict. For some people, stress can act as a motivator or increase performance levels. For others, stress causes anxiety, depression, and lethargy.

To alleviate the mental and physical effects of stress, it is important to learn to manage stress. Stress management is broken down into six steps:

1. Identify the source of stress

Do certain situations make you feel anxious?
Are certain aspects of your life causing you worry or confusion?

Has there been a major life change that is creating feelings of uncertainty?
By answering these questions you can identify the roots of your stress - and decide how to modify and adapt to deal with these situations.

2. Learn how your body reacts to stress

It is important to recognize your own personal signs and symptoms of stress. This can vary from person to person. Some of the more common reactions are: tiredness, muscle tension, anxiety, irritability, nervousness, sleeplessness, dizziness, change in appetite, grinding teeth, and body aches such as stomachaches, headaches, muscle pain, or sore back. It may be necessary to talk with your doctor to determine if these symptoms are related to an illness or injury or are a result of stress.

3. Change the situation.

Some stressful situations can be remedied by reducing as many negative major life events and daily hassles as you can. Set goals and priorities and never put off doing time-sensitive tasks. Communicate your feelings clearly and accept that it's OK to say no.

4. If you can’t change the situation, change your outlook.

When you can't change a situation or another person's behavior, it is in your best interest to adapt. Learn to “go with the flow.” Being objective and flexible can make an unpleasant situation bearable.

5. Learn to relax.

It sounds easy, but relaxing is not simply lying down on a bed and closing your eyes. Relaxation is an active process that takes practice. There are many books and tapes available that can teach you different methods. Your doctor may also be able to assist you with relaxation exercises

6. Finally, build up your resistance to stress

You are more susceptible to stress when you are sick or feeling down. Caring for your body with a balanced diet, exercise, and the proper amount of sleep can build up your resistance to stress. A healthy body and mind leave very little room for the harmful effects of stress.

Post-reading


1. Stress is defined as

2. If you handle stress positively, your body can

3. If you do not deal with stress well, tension can

4. One way to manage stress is to

5. Other steps you can take to manage stress are

6. Can you list three ways to build resistance to stress?

7. Can you list all six of the steps to manage stress?

8. Can you name some of the physical changes caused by stress?

9. Can you name some of the mental effects of stress?



Activities

1. Make a list of what you can do to relieve stress.

2. Keep a stress diary for a week. Indicate the day and time when you felt stressed out. What
happened that resulted in this feeling? What did you do to reduce your stress level?

3. Read newspapers and watch TV for examples of stress-related news. What was the cause?
What happened?