What Is Stress?

Stress is the combination of psychological, physiological, and behavioral reactions that people have in response to events that threaten or challenge them. Stress can be good or bad. Sometimes, stress is helpful, providing people with the extra energy or alertness they need. Stress could give a runner the edge he or she needs to persevere in a marathon, for example. This good kind of stress is called eustress. Unfortunately, stress is often not helpful and can even be harmful when not managed effectively. Stress could make a salesperson buckle under the pressure while trying to make a sales pitch at an important business meeting, for example. Moreover, stress can increase the risk of developing health problems, such as cardiovascular disease and anxiety disorders. This bad kind of stress is called distress, the kind of stress that people usually are referring to when they use the word stress.

A convenient way to think about stress is in terms of stressors and stress responses. Stressors are events that threaten or challenge people. They are the sources of stress, such as having to make decisions, getting married, and natural disasters. Stress responses are psychological, physiological, and behavioral reactions to stressors. Anxiety, depression, concentration difficulties, and muscle tension are all examples of stress responses.

The connection between stressors and stress responses, however, is not as straight forward as it may seem. Mediating processes, for instance, stand in between stressors and stress responses. Whether stressors lead to stress responses depends on mediating processes like how people appraise potential stressors and how well people are able to cope with the negative impact of stressors. Furthermore, a number of moderating factors, such as personality traits and health habits, influence the links between stressors and stress responses. These mediating processes and moderating factors help determine whether people experience stress-related problems like burnout, mental disorders, and physical illness and are the focus of many stress management techniques that emphasize cognitive-behavioral approaches, relaxation, exercise, diet and nutrition, and medication.

Everyone experiences stress!

There are two types of Stress:

Eustress: Positive, Good Stress. It arises from situations that are enjoyable. (ex: winning a game doing well on a test)

Distress: Negative, Bad Stress. It can be harmful to the body. (ex: doing bad on a test, getting in a fight with a friend)

Your body responds to both types of stress the same way!



PHYSICAL ACTIVITY:
Boosts energy.
Increases ability to concentrate.
Makes you feel great because your body will produce endorphins, which naturally relieve pain and induce feelings of well-being and relaxation.
Improves physical appearance, enhances self-esteem and self-confidence.
Helps you fall asleep faster and improves sleep quality.
Means fewer illnesses ?€“ physically fit people are more resistant to diseases.
Strengthens your heart which is constantly being called upon to "fight or flight" from job, school, family, financial, relationship, and every other kind of stressor you confront daily.
BUT I HATE TO EXERCISE!
Change the ?€œE?€� word from exercise to enjoyment. Find activities that you love to do and that match your personality. If you love the outdoors, go hiking or biking. Dancing, gardening, or skating might be your passion.

Do it to music. Plug yourself in and listen to music, news or books-on-tape.

Use personal muscle power for transportation. Bike to school or to the store, walk to lunch or to your next class, or get ?€œin-line?€� and skate around campus.

The Ramsey Center has more than weights and aerobics classes. Try their climbing wall, exercise balls, ballroom or Latin dance classes, martial arts programs, yoga, or pilates classes. You can also fence, play tennis, soccer, and many other games through the Recreational Sports Program. Join GORP (Georgia Outdoor Recreational Program) for great outings and equipment rental.

Get a partner. Exercising with someone else can be more fun.

Vary your routine. You may be less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next. Do a set of Pilates exercises at home another day.

Choosing the Best Type of Activity For You
Questions to ask yourself to help you decide which forms of physical activity might be right for you. Includes a sample physical activity plan.

Sticking to An Exercise Program
You have a plan, but how do you maintain it? Tips for keeping up with your physical activity, determining your target heart rate range, and an example of a physical activity diary.


SPIRITUALITY:
Spirituality means knowing one's self, having a sense of purpose in life, feeling connected to others, and achieving one's full potential. For some, this means tapping into the wisdom within. For others, spirituality is grounded in experiencing nature. Spirituality is being inspired, focusing on sensory experiences, finding beauty and joy in everyday things, cherishing life, and feeling the interconnectedness of the universe.

Spirituality can help restore a sense of calm and balance when the daily grind may seem overwhelming. Many rituals associated with spirituality can be helpful in managing stress


Healthy eating plays a crucial role in your ability to withstand times of extra stress. Carbs, protein, fat, vitamins and minerals are all important for energy, mental concentration, and emotional stability. Stress may increase your body's need for certain nutrients and weaken your immune system, so you may need an extra healthy diet to stay focused, alert, energetic and to ward off colds and flu. If you eat a healthy diet most of the time, you will be prepared to stay healthy during times of stress; if you live off of fast food or unhealthy snacks, you are more likely to perform poorly or get sick during stressful times. For example, a diet that does not contain significant amounts of whole grains, fruits and vegetables will probably be low in magnesium, vitamin C and some B vitamins ?€“ all of which are needed more in times of stress. A daily multivitamin/mineral supplement (which we recommend for most college students) can be helpful, but it will not replace the role that whole foods play in building a healthy body. Nutrients are generally better absorbed and used when they come from food. Whole foods also contain many other substances, such as hytochemicals, that boost the immune system and maintain health.

Any discussion about eating and stress must include caffeine and sugar. Many people use high sugar foods to keep their energy up and caffeine to keep going when they need rest. Too much caffeine will contribute to poor quality sleep and actually add to the physiological effects of stress. Sugar will satisfy you in the short term, but after an hour or two, you may find that you have less energy and need more food. Whole foods will provide you with energy that will last for several hours.