STRESS - PSYCHOHYGIENE 2025

STRESS AND PSYCHOHYGIENE

By javorka obcianka

​TASK 2: Stress
1. Compare different types of stress.
2. Identify causes and consequences of stress.
3. Illustrate stages of General Adaptation Syndrome (GAS).
4. Examine the role of cortisol and epinephrine in stress.
5. Point out Psychohygiene principles.
6. Appraise your steps for reducing and eliminating stress.

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How would you define STRESS?

Stress is the body's natural reaction to any challenge, demand, or threat. It is a physical and emotional response triggered when we feel under pressure, worried, or unable to cope.

Types of stress

We categorize stress to better understand, manage, and treat it depending on where it comes from and how it affects us.

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stress is short-term and usually occurs in response to a specific situation, like taking a surprise quiz.

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• Stress that happens frequently and in patterns is called

  acute stress.

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Long-term stress that lasts for weeks, months, or years is called

stress.

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A type of stress that comes from illness, lack of sleep, or poor diet is known as

stress.

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Stress caused by emotions like sadness, anger, or fear is called

stress.

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A helpful or motivating kind of stress that can improve performance is known as

.

cause of stress

Stress can be caused by many different situations in everyday life. Common causes include school pressure, such as exams, deadlines, or too much homework. Relationships with friends or family can also create stress, especially during conflicts or misunderstandings. Major life changes, like moving, divorce, or the loss of a loved one, are also strong stressors. Other causes include financial problems, health issues, and lack of sleep. Even positive events, like starting a new job or getting married, can cause stress because they require adaptation. Everyone experiences stress differently, depending on their personality, support system, and coping skills.

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What are your causes of stress

GAS

The General Adaptation Syndrome (GAS) is a theory by Hans Selye, describing the body's three-stage response to stress. It's like your body's emergency system that kicks in when you're under pressure—whether it's a physical danger, emotional upset, or major life change.

1. Alarm Stage (Fight or Flight)

• The body reacts to a stressor.

• Adrenaline and other stress hormones are released.

• Heart rate, blood pressure, and breathing speed up.

• It prepares you to fight or run away.

• Example: You hear a sudden loud noise and your body tenses up.

2. Resistance Stage

• If the stress continues, the body tries to adapt.

• It stays on high alert but tries to cope.

• Energy levels stay high for a while, but this is exhausting.

• Example: Studying hard for a week of exams—your body is coping but tired.

3. Exhaustion Stage

• Happens if stress lasts too long.

• The body's energy is depleted.

• Immune system weakens → more prone to illness.

• May feel tired, depressed, or burned out.

• Example: Long-term family problems or burnout at school/work.

Multiple Choice

1. What happens during the Alarm Stage of General Adaptation Syndrome

• 1. The body adapts to prolonged stress and maintains high energy levels.

• 1. The body becomes depleted, leading to burnout or illness.

• 1. Adrenaline is released, increasing heart rate and preparing for fight or flight.

• 1. The immune system strengthens to cope with ongoing stress.

Multiple Choice

1. Which stage of GAS involves the body trying to cope with ongoing stress but becoming exhausted over time?

• 1. Alarm

• 1. Resistance

• 1. Exhaustion

• 1. Recovery

Multiple Choice

1. What is a potential consequence of the Exhaustion Stage in GAS?

• 1. Increased alertness and energy for immediate action.

• 1. Strengthened immune system due to prolonged stress.

• 1. Feeling tired, depressed, or burned out.

• 1. Release of adrenaline to prepare for fight or flight.

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1. During the

   Stage of General Adaptation Syndrome, the body releases adrenaline, causing an increase in heart rate and blood pressure.

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1. The

   Stage occurs when prolonged stress depletes the body’s energy, potentially leading to a weakened immune system

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1. In the

   Stage, the body attempts to adapt to ongoing stress but may become tired from sustained high energy demands.

Hormones

When you're stressed, your body releases stress hormones to help you respond to the situation. These hormones are part of your body's fight-or-flight response, designed to prepare you to deal with danger or threats. Here's a breakdown of the key hormones involved:
1. Adrenaline (Epinephrine)
2. Cortisol
3. Norepinephrine (Noradrenaline)
4. Endorphins

1. Adrenaline (Epinephrine)

• Role: This hormone is released by the adrenal glands during the alarm stage of stress (fight-or-flight response).

• Effects:

  • Increases heart rate and blood pressure.

  • Expands airways in the lungs to increase oxygen intake.

  • Boosts energy levels.

• Purpose: It gives you an immediate burst of energy to act quickly.

2. Cortisol

• Role: Known as the "stress hormone", cortisol is released by the adrenal glands as well, particularly in the resistance stage of stress.

• Effects:

  • Increases blood sugar (glucose) levels for extra energy.

  • Increases metabolism and suppresses non-essential functions (like digestion and immune response) to focus energy on survival.

  • Helps the body cope with long-term stress.

• Purpose: It helps you maintain energy levels and manage stress over time.

3. Norepinephrine (Noradrenaline)

• Role: Like adrenaline, norepinephrine is produced by the adrenal glands and the brain during stress.

• Effects:

  • Increases heart rate.

  • Increases blood pressure.

  • Improves focus and attention.

• Purpose: It helps you stay alert and react quickly to threats.

4. Endorphins

• Role: These are natural painkillers released by the brain during stress or exercise.

• Effects:

  • Relieves pain.

  • Enhances mood and provides a sense of well-being.

• Purpose: They help manage stress and discomfort by making you feel better.

Long-Term Effects of Stress Hormones:

• Chronic Stress: If stress is long-lasting, the constant release of cortisol can lead to health problems like:

  • Anxiety or depression.

  • Sleep problems.

  • Weight gain.

  • Digestive issues.

  • A weakened immune system.

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Adrenaline is released by the

glands during the fight-or-flight response to prepare the body for quick action.

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One of the primary effects of adrenaline is to increase your

rate, allowing for quicker reactions in stressful situations.

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Cortisol is known as the "

hormone" because it helps your body manage stress over the long term

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One of the main effects of cortisol is to increase blood

levels, providing your body with more energy to handle stress.

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Norepinephrine increases both heart rate and

, preparing the body for action when facing a stressful situation.

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Norepinephrine is involved in enhancing focus and

, helping you react quickly to a stressor.

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are natural painkillers released by the brain to help alleviate pain and boost mood.

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During stress or physical exertion, the release of endorphins can give you a sense of

, making you feel better despite the stress.

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Prolonged cortisol production can contribute to

gain, especially around the abdominal area.

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Epinephrine and norepinephrine help prepare the body for

action, but their effects are short-lived.

Task 1: Psychohygiene

1. Define psychohygiene and explain why it is important for mental health.

2. List three methods of psychohygiene and describe how they help.

3. Explain how psychohygiene can prevent psychological and physical problems.

4. Give examples of how psychohygiene can improve daily life and health.

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How would you define PSYCHOHYGIENE?

PSYCHOHYGIENE

• a set of practices and strategies designed to promote mental well-being,

• prevent psychological problems,

• improve overall emotional health.

• It includes techniques for managing stress, coping with emotions, and fostering a healthy lifestyle.

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List 2 methods of psychohygiene which help you.

Methods of psychohygiene

• Stress Management:

  • Relaxation techniques (deep breathing, meditation)

  • Identifying stressors and learning coping strategies

• Physical Activity:

  • Regular exercise (walking, yoga, sports)

  • Promotes the release of endorphins, improving mood and reducing anxiety

• Social Support:

  • Maintaining relationships with family, friends, and peers

  • Seeking professional support when needed (therapy, counseling)

​Time Management:
Organizing tasks and setting priorities
Reducing overwhelm and increasing productivity

Mindfulness:
Practicing mindfulness or mindfulness meditation
Staying present and managing racing thoughts or anxiety

Healthy Eating:
Balanced diet rich in nutrients
Avoiding excessive sugar or caffeine, which can affect mood and energy levels

Emotional Regulation:
Learning to identify and manage emotions effectively Practicing emotional intelligence and self-awareness
Relaxation Techniques: Activities like progressive muscle relaxation or guided imagery Helps reduce physical tension and stress

how psychohygiene can prevent psychological and physical problems.

• psychological problems by teaching individuals how to manage stress, regulate emotions, and avoid unhealthy coping mechanisms like substance abuse or isolation.

• By fostering positive mental habits, people can reduce their vulnerability to conditions like depression, anxiety, and burnout.

• maintaining a balanced lifestyle with regular exercise, good nutrition,

• sleep can prevent health issues such as hypertension, cardiovascular diseases, and chronic fatigue, which are often linked to poor mental health.

Examples of how psychohygiene can improve daily life and health.

• Time Management: Practicing good time management can reduce feelings of being overwhelmed, leading to less stress and more time for self-care and relaxation. For instance, planning daily tasks and setting aside time for breaks can enhance productivity and prevent burnout.

• Mindfulness Practices: Engaging in daily mindfulness exercises can help individuals stay present and focused, reducing anxiety and improving emotional well-being. It helps individuals cope better with challenging situations, contributing to better mental health.

• Healthy Eating: Eating a balanced diet rich in vitamins, minerals, and essential nutrients supports both physical and mental health. For example, Omega-3 fatty acids found in fish have been shown to improve brain function and mood, contributing to better mental health.