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To recognize and reduce stress
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To recognize and reduce stress
Stress a nowadays problem? Im so stressed
out, Im so suffer from burn out, Im so
exhausted, I cant concentrate idioms we hear
so often in our times. Is stress something
inevitable? No! There is no life without
stress! Surely you remember situations in which
you were put under stress for a long time where
you noticed that your ability, patience and
stamina got low and you were vulnerable to
diseases or you just felt that you had no
energy. The good news you can learn to deal
with stress and protect your body from unhealth
stress.
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To recognize and reduce stress
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To recognize and reduce stress
What is stress? Stress is a body reaction to any
task, that it is confronted with. Stress is
higher, when the body has to accustom. Stress
doesnt only have negative aspects, it can also
be motivating to change your own
lifestyle. Eustress positive stress
motivation Distress negative stress can
overcharge the body can make you
ill
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To recognize and reduce stress
Illness and stress One can compare it with a
tumbler. If its knocked over it will find its
balance again. Stress is comparable with the
push, which knocks the puppet out of balance.
To a high degree the body always finds it
balance again. But if the push was too intensive
and caused damage, getting up is increasingly
harder. If this condition of inbalance lasts too
long bcause of on-going stress, people get
physically ill.
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To recognize and reduce stress
On continuous stress and on the fact, that stress
is not directly converted in motion, our body is
not actually prepared. Our body has too little
time to adapt to the rapid change of our
lifestyle. Continuous stress makes ill, because
a permanent stress hormone payment is caused.
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To recognize and reduce stress
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Stress factors
Various factors can activate pathogenic
stress Biochemical stress Unbalanced
nutrition, water deficiency, electric cables,
environmental toxins Physical
stress Inactivity, inappropriate biomechanical
stress , strain Mental stress Conscious or
subconscious past traumatic experiences,
existential worries, acquired behavioral patterns
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Phases of the stress experience
Phase I alarm phase of stressStressors trigger
your body's response to stress, discharge of
stress hormones blood pressure and respiration
rise in order to supply muscles, energy boost
occurs Phase 2 reaction phase Increase in
blood circulation sustains muscular tension
(adrenergic) at the expense of digestive system
and brain - fight or flight response Phase 3
exhaustion phase This is the phase when the
organism capitulates to stress, and when organic
and psychic disease begin. Stress increases
levels of toxicity in the body and contributes to
hormonal imbalances, which have power to cause
alterations in intestinal function, in fact we
are becoming more and more dysfunctional, tension
headaches
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Response to stress
What stress does to your brain Unresolved /
untreated stress keeps us from developing new
patterns of thinking and behavior. It prevents us
from regarding a problem from a new, stress free
perspective. We are unable to think clearly,
plan or make decisions. We only react! If you
have experienced stress when doing a certain
activity you will be confronted with the same
emotional and physical responses when doing the
same activity again.
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How to recognize stress?
By looking into a persons eyes you can determine
the level of stress he/she is experiencing.
The eye as the gateway to the soul The eye
muscles are extremely sensitive and they react to
anything that moves us emotionally. Phase
1 Fixed bright eyes, eyes dilate we feel
unbalanced and are experiencing stress Phase
2 Eyeballs move upwards - risk of accident,
stress that has been unresolved Phase 3 Eyes may
bulge - stress situation has been going on for a
longer period of time
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Stress characters
Three stress characters can be distinguished
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Stress characters

• The not very health-conscious person
• He/She clearly neglects all signs of health
  problems when under stress.
• What can be done?
• Avoid alcohol, tobacco, excessive training
• Health check-up, exercising (30 min), relaxation
  exercises, hobby(30 min), balanced diet

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Stress characters
2. The strained person This person has great
difficulty to relax and is overly ambitious.
He/She is not satisfied after having
accomplished something and has problems to
relax. What can be done? Try to find mental
stability, balance and calmness. Relax!
Exercising (30 min), relaxation exercises,
hobby (30 min), create your own motto
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Stress characters
3. The chaotic person When dealing with stress
this person is completely disorganized. He/She
is not aware of the various stress factors
influencing him/her. Stress has complete
control over this person. What can be
done? Time management, setting of
priorities Exercising (30 min), hobby (30 min),
relaxation exercises, top priority (60-120 min)
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Muscular responses to stress
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Muscular responses to stress
Stress weakens our muscles If we are affected
by one or more stressors our muscles react in a
way unlike they would in a relaxed
surrounding. Stress impairs the flow of energy
to our muscles. External stimuli cause our
muscles to react differently. Find out about
your stressors by having your muscular reactions
tested! Every individual has different
stressors What has a positive effect on me can
have a negative effect on you.
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sensory stimuli and muscle reaction
Self Testing and muscle Testing
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sensory stimuli and muscle reaction
Self Testing and muscle Testing
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Positive Stress
When many think of stress they think only of the
negative effects that come with it. However there
are positive effects of stress. There are good
types of stress that can actually be healthy for
your body. There are also positive ways to
relieve stress that allow you to help cope with
your bad stress. One of the best examples of
positive stress is the fight or flight response
that one receives in threatening situations. This
response may even be triggered in our body during
illnesses or traumas like bites and scrapes.
This type of stress response in our body helps
provide a defence against infection. To
understand the negative and positive effects of
stress you should first learn about the four
different types of stress.
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Positive Stress
Our lives can be impacted by four different types
of stress. Each of these can be both positive and
negative stress. The first of these is eustress
which is the type of positive stress. It is this
type of stress that helps an individual feel
motivated to finish a project or get a creative
mindset to complete a task. You will typically
feel this form of stress when you watch an
exciting movie, run or ride a theme park
ride.Next is distress which is a bad form of
stress. This is what individuals feel when they
are frustrated, fearful or have unresolved anger.
When too much of this stress is present it
results in anxiety and mental suffering. Then
there is under-stress which is what happens when
individuals don't have enough positive stress and
this can actually lead to other problems. Boredom
and hopelessness are two effects of this stress
and as a result people can be less motivated to
be creative.
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Positive Stress
The final type of stress is over-stress. This is
what an individual feels after pushing themselves
too hard for an upcoming deadline. This is when
people don't have the time to sit back and think
creatively and most of the focus is only on
dealing with immediate issues. So what then are
the characteristics of positive stress?
Characteristics of Positive Stress Not all
stress is bad. There are positive effects of
stress and it has its own unique characteristics.
When it comes to feelings such as anxiety, worry,
fear, pain or anger then these are linked to
negative stress and this is what many people
associate stress with. However, the positive
effects of stress are something that can help
motivate individuals to accomplish something
good. Positive stress helps an individual to make
any necessary changes in their lives.
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Positive Stress
Many discoveries and creative solutions that an
individual comes up with will be the result of
positive stress. Positive stress can even help a
person to take up a new job, change their
schedule, leave during a threatening or dangerous
situation and make necessary lifestyle changes.
Basically positive stress is something that is
productive, good and useful. A moderate amount
of stress can play a positive role in our health.
One study found that people who experienced
moderate levels of stress before surgery had a
better recovery than those who felt low or high
levels of stress. Moderate stress levels helped
this group realistically appraise and anticipate
their circumstances. Low levels of stress, on
the other hand, led some people to be unrealistic
and unprepared. While high levels of stress led
others to be so anxious that they couldn't cope.
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Interview
Financial crisis The ongoing financial crisis
causes an economic crisis. Do you have the
feeling, our politicians take the right measures?
How do you deal with this unsecure
situation? Climate change The climate change is
massifly influenced by the excessive CO2
emissions, caused by our cars. Should we feel
guilty? How do you deal with this responsability,
with this mental stress? Which personal measures
do you think to be able to take? Globalisation
Access to ressources The access to ressources is
unequally shared, we live in wealth, in short we
are the winners. Should we feel guilty? How do
you deal with this responsability, with this
mental stress? Do you know organisations, which
deal with this subject, and try to combat against
this injustice?
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Interview
Education The unemployment rate is rising, jobs
are a rarity. Do you feel concerned or do you
feel confident about your future? How do you deal
with this mental stress, with this pressure to
perform? Do you think, the school youre
attending is conveying the essential premises to
you, to have a chance to get a job?
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Interview
Education The unemployment rate is rising, jobs
are a rarity. Do you feel concerned or do you
feel confident about your future? How do you deal
with this mental stress, with this pressure to
perform? Do you think, the school youre
attending is conveying the essential premises to
you, to have a chance to get a job?
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Interview
mother, nurse, 37 Financial crisis In my
opinion the politicians only think of votes, I
dont know if the measures are right- I cant
judge this. Im not scared about the future,
because it still goes on. Climate change Yes,
we should feel blameable. I dont want to think
about this because it bedevils me and my mind too
much. Globalisation I dont feel guilty and
we should not feel guilty. In this regard I have
no mental pressure. Education I think
confidently about the future, because I had the
luck to choose a job which is always needed.
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Interview
pupil, 18 Financial crisis No, Im not worried
about the financial crisis. I dont feel really
concerned. I am not afraid about the future, in
former times there had also been economic crisis
and after bad times there comes always good
times, its the natural run of things. Climate
change I think we should guilt out, about
distroying the atmosphere. I dont feel mental
stress yet, but we have to think about the
following generation.There should be made more
investment in research, and one should save
electricity. GlobalisationWe should not guilt
out about that- we havent chosen our fate. In my
opinion we should stop ripping off the countries,
that are poor anyway and help them to stand on
their own feet. I think donated money only
reaches the government. We all should cooperate
economically. Organisations like Médecins Sans
Frontières and Caritas do help but dont
really make a change. Education The employment
market doesnt develope very positive, but I do
not worry about getting a job. I often did wonder
about that problem, but I still dont worry. As
Im attending the HTL (polytechnic) I think Im
groomed very well for working.
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Interview
employee, 39 Financial crisis I do not feel
concerned. I look confidently into the future.In
my opinion the real problem is that our
governments systems rules are failing. I think
we cannot judge wheter the taken massures are the
right ones. I am convinced that this crisis will
be overcome. Climate change Four results of
technical progress are responsible for the
environmental damages the exigencies of
flexibility and mobility, the over production of
the industrial and also the livestock farming.
Naturally, we are also guilty for the negative
development and of course, we should take
responsibility for our children and also our
grandchildren having a chance to grow up in a
liveable ambience. My family and I, we try to
live environmental-friendly. Regrettable, that is
not always as easy as it seems, but we analyse
the failures, trying to avoid them in the
future. Globalisation It is evident, that the
distribution of resources is unfair. But one has
to admit, that a just apportionment of ressources
is nearly impossible. Appropriate organisations
like "We feed the World" are necessary to show
the people the balefulness in the whole world and
to have a try to solve the problems.
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Interview
mother, teacher, 39 Financial crisis I am
neither scared of the future nor am I worried
about the financial crisis, because, in my
opinion, the state tries to prevent the worst.
Climate change Everyone of us can do something
against it. I am convinced that the whole world
is not informed enough about those problems.
Globalisation Why should I  feel guilty for
anything I do or did? We cannot chose whether we
are born in this world or not, but we still have
to live in it and we should give our best. The
government should be more interested in
eductating the new generation so that they can
once understand the world that we live in.
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Interview
pupil, 17 Education At the moment, as a
high-school graduate, I feel really confident in
terms of my future. I dont feel concerned at
all, that is because there is no need to work for
me at the moment, during my school leaving
examination. In my opinion completely educated
trainees worsen in terms of effort and
intelligence. The employers only take the best of
the manpower resources. Generally speaking, Im
calm and serene, I think positiv. I usually work
hard, when theres something I badly want to
achieve. Pressure to perform just begins when
youre not able to divide your responsibilities.
Attending an AHS (secondary school), passing the
upper stage, I feel groomed very well for many
possibilities, because after graduating the
school leaving examination, I can choose
everthing for study. Otherwise I do not feel
groomed for getting a job directly after the
schooltime, because by attending this school Im
not specialised in any way. We also didnt speak
a lot about occupational orientation at school.
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stress and reaction
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stress and reaction
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stress and reaction
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stress and reaction
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stress and reaction
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stress and reaction
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stress and reaction
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stress and reaction
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stress and reaction
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stress and reaction