What is Stress and What Are Its Mechanics - Coursework Example

Stress Table of Contents Introduction 4 What is Stress and what are its Mechanics 4 Definition and Symptoms 4 Mechanics of Stress 6 2. The Different Causes of Stress: Psychological and Physiological 7 Psychological Causes of Stress 7 Physiological Causes of Stress 9 Obesity 10 Cancer 10 Chronic Pain 11 3. The Management of Stress 11 Time Management 11 Physical Exercises 12 Take a Vacation 12 4. Is Stress Preventable 13 5. Is There Only Bad Stress or Does another Beneficial Form Exist 15 6. Conclusion 16 Stress Introduction Stress is an occurrence related to both internal and external factors that affect an individual’s wellbeing (Yehuda & Mostofsky, 2006). The individual’s response to stress determines the way it affects them and their environment. Most people associate stress with negativity because of its excessive presence in modern life, but stress can, however, exhibit itself in uniquely varying experiences ranging from neutral, positive to negative ones (Shalev, Yehuda & Alexander, 2000). External stress factors comprise of physical environments, including relationships with people, one’s home and job environment with all their difficulties, challenges and circumstances that confront people in their daily lives. On the other hand, internal factors influence the body’s capability to react and way of dealing with the external factors (Yehuda & Mostofsky, 2006). They include levels of health and fitness, amount of rest and sleep one gets, nutritional status and emotional wellbeing. Evolutionary changes have been driven by stress over time. The natural selection and development of species was based on, and favored, those that best adapted to stress causing factors and survived, evolving into the animal and plant kingdoms observed in the present day (Ogden, 2007). 1) What is Stress and what are its Mechanics Definition and Symptoms  Stress is the term applied to the state of physiological or psychological imbalance caused by differences between the demands placed on an individual by circumstances and the individual’s inspiration and capacity to meet and manage the demands. Stress, therefore, encompasses an individual’s overall response to environmental situations and stimuli that characteristically describe depressing conditions that may impact the individual’s physical and mental wellbeing (Shalev, Yehuda & Alexander, 2000). Although people experience different and unique aspects of stress and identify with them differently, stress generally manifests itself through signs like feelings, behaviors, thoughts and physical symptoms. Feelings could include anxiety, fear, irritability, anger and frustration (Shalev, Yehuda & Alexander, 2000). Behaviors observed in depressed persons include speaking difficulties, acting impulsively, random and unexplained bouts of crying, increased smoking and decrease or increase in appetite. On thoughts, depressed persons are usually self criticizing, forgetful, mentally disorganized and experience difficulties in concentrating or making decisions (Carlson & Heth, 2007). The physical symptoms include headaches, sweaty or cold hands, tight muscles, fatigue and sleep disturbances. The commonest stress is of a negative kind (Yehuda & Mostofsky, 2006). It is associated with negative implications like fatigue, illnesses, unhappiness, anxiety and depression. It can be exemplified by the situation of working on concurrent projects and the responsibility load is beyond what one can comfortably accommodate, or there is no relaxing time and enough sleep (Ogden, 2007). Poor social skills are also signs, as well as causes, of physical stress. When confronted with negative stress, individuals are often alienated from success and happiness and if prolonged, they end up physically, mentally and emotionally sick. Such people are the ones always feeling miserable about life and complaining. They always consider themselves victims of circumstances and are paranoid in nature. Low self esteems and being uncooperative are characteristic of them (Shalev, Yehuda & Alexander, 2000). This hinders much of their accomplishments and are, therefore, mostly unsuccessful and unsatisfied. Negative stress simply breaks people’s potential achievements or fulfillments in life and is as such, a killer of success and winning. Mechanics of Stress An aid to understanding the characteristics of stress is the concept of the body’s internal environment as theorized by Claude Bernard, a French physiologist, in his description of dynamic equilibrium principles (Hjelmstad, 2005). In dynamic equilibrium, the steady state in an internal bodily situation, known as constancy, is vital for its survival. In that respect, external changes or forces which change a body’s internal balance should be compensated for by the body’s reaction to ensure the organism’s survival. Examples of the external forces are energy expenditure, temperature, concentration of oxygen in the air and the threats from predators. Diseases are also significant causes of stress to the internal stability of an organism. The mechanics of stress provide that stress is the exerted force when a body or its part pushes, pulls or presses, tending to twist or compress another body or its part (Hjelmstad, 2005). In mechanics, the notion of stress was conceived from the study of failure and strength of solid materials. The studies observed that elastic, deformable bodies, because of internal forces of restoration, had the ability to get back their original shape after being deformed (Hamrock, 2005). The internal forces acting against the external forces, per unit area of the deformed body to restore its shape is known as stress. Stress describes the intensity per unit of surface area in the deformable body where inside forces are acting in response to external forces (Hjelmstad, 2005). The external forces can either be body forces or surface forces. Mechanical stress can be classified in two wide categories; normal stress and shearing, or tangential, stress (Hamrock, 2005). Normal stress is so defined because of its nature of acting in a normal plane to a surface. Normal stress can change the volume or length of a body. For example, if the length of a rod of iron changes, the stress is normal. It is calculated by dividing the deforming force applied by the area of the cross section on which on which it is applied. On the other hand, stress is termed shearing because of the application of parallel forces to a body’s surface. Shearing stress results in change of shape of a body (Hamrock, 2005). It is calculated by dividing the applied force by surface area. 2) The Different Causes of Stress: Psychological and Physiological Causes of stress, also known as stressors, can be split into two; psychological and physiological causes (Yehuda & Mostofsky, 2006). The two forms are similar in numerous ways and most people suffer from either one type or a combination of both. Furthermore, not all people exhibit similar symptoms, notwithstanding the type of stress they are undergoing. Because of individual brain chemistry and genetic differences, some people are more subjected to getting into stress reactions more easily than others when exposed to the same stressors (Carlson & Heth, 2007). This section will look at the two causes separately. Psychological Causes of Stress Psychological causes of stress are the cognitive, or thinking, and emotional factors (Shalev, Yehuda & Alexander, 2000). According to research results, life changes, work related factors and personality differences are among the key stressors in peoples’ lives. Life changing factors include relationship difficulties, moving house, divorce and marriage. Work related factors may include boredom at work, lack of satisfaction and unemployment or being fired. Emotional stressors cause psychological stress. Such stressors can be caused by perceived emotional circumstances or genuine emotional ones. In terms of personality, there are types of people who are excessively time conscious, competitive, addicted to work and easily get frustrated with other people. Such people are likely to exhibit risky behavior like poor diet and smoking. Examples of the perceived psychological stressors could be fear of lose of a job or status while the real ones could be death of a parent or spouse (Carlson & Heth, 2007). Regardless of the nature of the stressor, the resultant stress is real and carries the problem of causing secondary problems (Yehuda & Mostofsky, 2006). Below are some of the common external psychological stressors: • Tension at work or within the family • Debt • Death in family • Moving • Unemployment • Marriage • Divorce • Jail term • Major life changes These are some of the internal psychological stressors: • Negativity • Lack of ability or unwillingness to accept uncertainty • Impractical expectations and perfectionism • Loneliness • Low self-esteem Another psychological cause of stress that is controversial enough to be addressed individually is tobacco smoking (Carlson & Heth, 2007). There has been a longstanding, conflicting view by smokers that smoking gives them a relaxing sense of relief, while at the same time they report more stress cases than nonsmokers. Although the relationship between stress and tobacco smoking has been debated for long, research has shown dependence on nicotine increases levels of stress among smokers in same measure among adolescents and adults (Shalev, Yehuda & Alexander, 2000). Contrary to widespread belief that smoking aids mood control, it causes irritability, tension and depression. The mood swings are more pronounced during nicotine abstinence and in between smokes. Dependent smokers require more nicotine to maintain normal feelings. Even if their stress levels may be restored to normal briefly after smoking, they are soon in need of another cigarette to alleviate symptoms of abstinence. The repeated cycles of stressed moods that occur in the smoking intervals implies that smokers experience significantly higher levels of day to day stress in comparison to nonsmokers (Shalev, Yehuda & Alexander, 2000). Physiological Causes of Stress Physiological stress, unlike psychological stress, is that which is caused by physical, perceived or real threats to someone (Seligman, 1975). However, regardless of whether the stressors are real or perceived, the stress itself and ensuing damages over a period of time are real and harmful. Various physiological conditions prompt emotions and feelings related to stress which, eventually, work simultaneously with stress, creating a difficult to break cause and effect cycle. It is realistic that most health issues are potential stressors or, conversely, resultants of stress (Yehuda & Mostofsky, 2006). For example, persons with digestive problems requiring frequent visits to the bathroom or medication might be embarrassed and frustrated by their condition, leading to stress. Insomnia, or sleep disorder, takes up substantial amounts of energy from its victims that make them highly irritable, which is among the key causes of stress. Similarly, heart diseases produce inevitable anxiety in relation to longevity, plunging patients into stress (Carlson & Heth, 2007). Below are some of the specific physiological causes of stress. Obesity Obesity and stress are so intertwined that it becomes difficult to determine which one has more influence over the other (Carlson & Heth, 2007). Obesity may be defined as the state of being above 20 percent of one’s optimum body weight, and the obstacles associated with it, such as difficulties in moving around are possible triggers of stress. It is out of such circumstances that obese people get perceptions of being alone and isolated, which eventually drives them into stress. With the frustrations that follow, they do not participate in regular physical activities or exercises. Lack of exercises, in turn, limits the secretion of a chemical known as serotonin by the brain. Serotonin is a chemical that produces happy feelings, and if one does not release enough of it, depression is sure to set in, leading to stress (Seligman, 1990). This is one example of the cause and effect characteristics of physiological stress. Cancer Both the treatment and disease itself are physically crippling (Shalev, Yehuda & Alexander, 2000). Therefore, a cancer diagnosis can only leave many patients with feelings of hopelessness, depression and helplessness. Depending on the type and stage of cancer diagnosed, some may require plenty of bed rest as necessitated by the treatment. With physical disabilities, feelings of being useless and trapped, stress easily finds its way into such vulnerable patients (Seligman, 1975). Chronic Pain Studies have shown that persons suffering from chronic pain like arthritis or back pains are at higher risk of suffering stress than those people without pain (Carlson & Heth, 2007). This is because it is not possible to escape or ignore such pains when they occur. Therefore, thinking about them also becomes a constant occurrence accompanying the pain every time one moves around. When they reach that point, patients often feel stressed as to how they got into such situations (Seligman, 1975). 3) The Management of Stress Thoughts and activities that build stress can be converted into those that ease and manage stress. People suffering from stress will first be required to acknowledge the fact that they are suffering, and devise methods of working with the stress to reduce it (Swinton, 2005). Because there are numerous varieties of stressors, there is no single technique or tool that is suitable for all individuals, or one that will manage all the situations in the same individual. An effective way of managing and eliminating it is to get rid of the root cause. For example, people can learn to firmly but politely decline situations that seem beyond their scope of ability. Such situation could occur at work, within the home or relationships. Although it is always not easy, people could do themselves good by not getting into one situation to salvage another only to get stranded halfway and end up in stress (Carlson & Heth, 2007). Below are some of the proven techniques used in management of stress. Time Management Managing personal time, being organized and avoiding last minute rushes and confusion are key starting points to managing stress (Swinton, 2005). Due to its inelastic nature, once time is lost, it is not recoverable. Failure to utilize it wisely soon gets one into rushed and tense moments, which are builders of stress. If a person finds himself hard pressed for time, prioritizing and planning their tasks is an easy way out. If not all tasks can be handled within the planned schedule, then the overload should be delegated. It is of crucial importance to work with practical deadlines in order to avoid anxiety. Physical Exercises Chronic stress may cause persistent muscular tensions and aches, as well as build pressure in the joints (Carlson & Heth, 2007). Such stress is cumulative and finds its way out through the weakest point of the mind or body, easily leading to emotional or nervous breakdown. However, it could be let out on a regular basis by taking exercises. Exercise improves blood flow and relaxes muscles. It also helps in intake of oxygen by increasing the rate of breathing (Swinton, 2005). Exercises range from complex ones recommended by physicians and conducted by trained professionals, to simple ones that can be done in the company of friends and family. The complex ones include aerobics, weight lifting and martial arts while the simple ones are jogging, swimming, walking or cycling. Most forms or exercise are suitable to people in their youth, but the elderly need to avoid the vigorous ones, or seek guidance from professionals (Swinton, 2005). Take a Vacation The workplace is a major cause of stress with its pressure of beating deadlines and meeting targets. It is recommended that for a sound mind and invigorated spirit, people should take regular breaks from work (Seligman, 1990). One should set aside time for simple vacations like a trek in the hills or country, beach games or other activities manageable within their budgets. It is also worth mentioning that nothing in relation to work should be carried along, including official mobile telephones. The idea is to completely disconnect from everyday work and be in a different environment. The body will dump accumulated stress while the mind recharges in preparation for return to work. 4) Is Stress Preventable Stress can be preventable (Swinton, 2005). It is a normal occurrence and how individuals choose to deal with it is what may be unhealthy. Since stress is initially a state of the mind, most circumstances that create it are usually brought about and developed by the stressed persons themselves. It is created by what people think, rather than what actually takes place (Swinton, 2005). Different types of stress can be prevented in different ways by people of different ages. However, most of the techniques have an overlap with those used in stress management. Change of attitude is a crucial step in preventing stress among all people. Positive self talk about threatening situations can prevent stress. People should develop a culture of encouraging themselves to face situations while convincing themselves that they are capable of coming out victorious. Although not all circumstances work out in people’s favor, it is of utmost importance for everyone to remind themselves that they did their best, with a promise of doing better in other areas. Negative thoughts and self hating propagate stress, and worsen symptoms that might have been suppressed (Seligman, 1990). Before undertaking any commitments, people can build up positive thoughts about the situation they are about to face. An understanding that human is to error may provide a softer landing spot in case of failure. On the other hand, acknowledging the unfavorable outcome of situations and seeking help keeps one above stress. Better yet, keeping away from eminently stressful conditions altogether takes care of stress even before it sets in. It is also helpful to find and indulge in constructive activities that one enjoys doing naturally and derives pleasure from. Finding pleasurable activities does not require much of input. A simple chat with a friend, listening to music, reading a book or basking in the sun relaxes the body enough to keep away stress (Jones, Bright & Clow, 2001). If repeated daily for as little as 15 minutes per day, this goes a long way in keeping one calm, composed and able to concentrate on more demanding and complex tasks without the risk of frustration or fear of failure. Private time is also a good preventive measure of stress, where one can go into meditation and get in touch with the inner soul. However, it should be noted that private time should not be scheduled at the expense of social or family life. Rather, a healthy balance between the two should be worked out to accommodate both of them. They are equally important in keeping stress at bay. As an example of how stress can be prevented by different age groups, the school going generation has to cope with stress created by school life (Jones, Bright & Clow, 2001). They need to prepare early and adequately for tests. Time should be managed properly while avoiding postponing studies they ought to handle immediately. They go through anxiety because they know they have not studied enough and have negative expectations of performance, causing anxiety and stress. On the part of adults, contemporary life and responsibilities drives them to frustrations and anger. However, with better management and organization of attention and change of attitude, they can avoid stress and make their world a better and friendlier place to live in. For instance, in marital conflict situations, instead of resorting to accusing, blaming and frustrating attitudes, a couple can start by accepting there is a problem in their marriage (Seligman, 1990). Addressing the problem objectively, rather than blaming a spouse subjectively, displays a sense of collective ownership and control over circumstances. Failure to adopt a realistic attitude towards the underlying contentious issues aggravates them leading to stress. Attitude, therefore, is more significant than facts, the past, failures and successes of circumstances in warding off looming stress than what peoples’ partners may say or think about them. 5) Is There Only Bad Stress or Does Another Beneficial Form Exist Not all forms of stress are harmful to humans (Holmes, & Rahe, 1967). Stress only becomes devastating if prolonged or occasioned by circumstances that do not seem to have solutions, or available solutions are not immediately accessible. Such are examples of chronic stress. However, there is a known positive stress referred to as eustress. Some of the stress experienced by people helps them to focus and concentrate their energies on completing defined tasks. The positive stress also positions people to flee or avoid physical and dangerous confrontations, or prepare to fight their way out of them (Jones, Bright & Clow, 2001). Such types of stress are usually associated with immediate physical threats or definite, short term projects. They are, therefore, useful agents in the body that call the attention and preparation to given tasks. They help people in keeping alert and active (Colman, 2009). Eustress is often experienced in confrontations with challenging and demanding situations which one is capable of handling. Responsibility and challenges produce a sense of excitement and thrill. An example of a moment of eustress is when handling new projects like a business or promotion venture, or when competing in a sports tournament (Jones, Bright & Clow, 2001). It is associated with feelings of enthusiasm to succeed and excel. It also inspires and motivates people in their daily activities in work and life. Its results are positive experiences of fulfillment. Individuals who experience positive stress add exceptional performance and output, even within groups. They genuinely enjoy what they do and earn success from their endeavors. Positive stress is the kind essential to succeeding in life. In simplified terms, stress is a type of force, influence or pressure which motivates people into mental, emotional or physical action (Petersen, Maier & Seligman, 1995). It is an important and worthwhile aspect of life because it adds meaning to it, without which life could be uninteresting. Stress adds the necessary pressure and challenges to everyday life that give people a sense of achievement when they overcome them. The human body, mind and indeed life, are designed to bear and overcome certain levels of stress to give purpose and significance to life (Jones, Bright & Clow, 2001). Eustress functions by stimulating the nervous system to produce hormones like adrenaline and cortisol when the body perceives or senses a threat. These hormones incite the body’s system with emergency action preparedness. The heart beats faster, level of blood pressure increases, tissues in the muscles stiffen and breathing speeds up as the sensory systems become more heightened. This is a physical change that increases one’s staying power and intensity and improves response time while gearing up for either fight or flight from the impending danger (Seligman, 1990). 6) Conclusion In conclusion, stress portrays itself in many different forms, affecting all walks and ages of life (Seligman, 1990). There is no external standard applicable to predict levels of stress in individuals. People do not need to have conventionally stressful positions at work to undergo stress at work. Similarly, parents of a single child can experience higher levels of parental stress as compared to, ironically, parents with several children (Lazarus, 1966). The extent of stress in people’s lives highly depends on factors of individuality like responsibilities and commitments they carry, health, people’s expectations, quality of interpersonal relationships and the support they expect or receive from others. The number and degree of traumatic changes or events they have gone through in life also determines people’s stress levels. There is, however, room for some generalizations. Individuals with ample support networks in their social settings are better at avoiding or managing stress and report better mental health as compared to those with no, or inadequate, support networks (Lazarus, 1966). Poorly nourished people, the physically unwell and those who do not get enough sleep also have reduced capabilities to manage stress and pressure of day to day life and may report stress related complications. Most stressors are associated with particular stages of life or age groups. Seniors, working parents, teenagers and children are examples of common groups with common stressors among them. As an example, teenage stress describes stress in relation to transitions in life (Petersen, Maier & Seligman, 1995). The teenage years often bring with them increases in perceived stress as the young adults gain knowledge of dealing with growing pressures, demands and responsibilities. Research has shown that extreme stress in the teenage years has the potential of inflicting negative impacts on both mental and physical health at later stages in life. For instance, stress in teenage life is a risk factor for developing depression, which in turn is a grave condition that bears heightened risks of suicidal tendencies. Nevertheless, effective strategies in stress management are able to lessen the harmful results of stress. Making use of well structured and integral support networks in the midst of family, friends or religious groups can assist in the reduction of personal experiences of stress in the teenage years and beyond (Schore, 2003). Recognition and acknowledgement of problems and aiding individuals in developing skills in stress management are priceless preventive measures of stress. Healthcare providers or physicians can recommend counseling or specialized treatment that can mitigate long term risks in severe cases. Armed with the knowledge of the two different types of stress, it is an individual’s responsibility to watch out for the signs indicating which type dominates them and act constructively towards a resolution (Schore, 2003). References Carlson, N., & Heth, C. (2007). Psychology the science of behavior (4th ed.). New Jersey: Pearson. Colman, A. (2009). A dictionary of psychology. New York: Oxford University Press. Hamrock, B. (2005). Fundamentals of machine elements. New York: McGraw. Hjelmstad, K. (2005). Fundamentals of structural mechanics. New Jersey: Prentice. Holmes, T., & Rahe, R. (1967). “The social readjustments rating scales.” Journal of Psychosomatic Research, 11,213-218. Jones, F., Bright, J., & Clow, A. (2001). Stress: myth, theory and research. New Jersey: Pearson. Lazarus, R. (1966). Psychological Stress and the coping process. 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