week 11

Question 1

Effects of stress on the body

Answer 1

1. Nervous System
   The sympathetic (“fight or flight”) nervous system causes
   our bodies to produce adrenaline and cortisol.
2. Musculoskeletal System
   Tightness and tension, if chronic, can lead to muscle
   soreness and headaches.
3. Respiratory System
   Hyperventilation can bring on panic attacks in some
   people
4. Cardiovascular Stress
   Ongoing stress can cause problems in the heart and blood vessels, leading to cardiovascular disease
5. Endocrine System
   Long term effects of adrenaline and cortisol are damaging to the body and reduce the functioning of the immune system.
6. Gastrointestinal System
   In the short term, stress shuts down our GI system
   and leads to nausea and vomiting. It can also lead to
   over-eating and weight gain. Stress also affects the
   movement of food through our bodies, leading to
   absorption of nutrients, and often diarrhoea or constipation.
7. Reproductive System
   Stress hormones lead to a reduced libido in men and
   women. Chronic stress can lead to impotence and a
   decreased sperm count in men, both leading to infertility.
   In women, stress hormones can lead to absent or
   irregular menstrual cycles or more painful periods.

• Sleep problems are also a prominent issue

Question 2

How to manage stress externally

Answer 2

Take a break
Talk it out
Laugh it off
Work it off

Question 3

How to manage stress internally

Answer 3

“Distancing” Ourselves
Suppression
Avoidance
Dissociation

Question 4

Managing stress

Answer 4

1. Make time
2. Step back from the situation (de-fuse)
3. Be open – no control, suppression or avoidance
4. Be mindful – (awareness of your awareness)
5. Be accepting – allow thoughts, feelings, sensations
6. Be patient – let sensations run their course
7. Be kind – don’t be judgmental or harsh on yourself
8. Be reflective – what can you learn from this …?

Question 5

Dealing with stress

Answer 5

• Exercise if you can (often, you’ll be exhausted)
• Longs walks are the best
• Eat good food
• Avoid caffeine
• Try to sleep
• Avoid alcohol (it disrupts sleep)
• Do relaxation exercises or get help relaxing