Introduction to Stress

• Distress– stress that leads to negative physiological and psychological outcomes and associated with feelings of extreme worry/anxiety, sadness, pain or danger. This type of stress can be short-term, long-term, or episodic.
• Eustress– stress that leads to a positive response and associated with feelings of excitement (i.e. starting a new job, traveling to a different country, riding a roller coaster). This type of stress is short-term and manageable.
• Toxic stress– frequent, chronic stress that is harmful and can potentially have lasting effects on a person’s physical and mental health and development. Even when the internal or external threat is removed, the body remains in an ongoing stress response (also known as the Fight or Flight response).
  • Events that can lead to toxic stress include-
    • Job loss
    • Have a chronic/terminal illness or disability
    • The death of a parent, spouse, or other loved one
    • Traumatic events- all forms of abuse, being a victim of a crime, serious accident, or major disaster, high exposure to crime, being bullied
    • Household dysfunction or divorce
    • Poverty- lack of food and housing
    • Racial or cultural prejudice and oppression
    • Toxic work environments

Types of stressors

• Personal- i.e. Physical and emotional challenges, academic pressures, financial stressors
• Interpersonal- i.e. Relationships with family, friends, colleagues/classmates, and romantic partners. It also can result from feeling lonely and isolated from others.
• Environmental and Societal– i.e. Temperature changes, storms/natural disasters, air pollution, overcrowded spaces, and noise. For societal, it can result from discrimination, violence, and trauma.

Can stress be avoided???  

Nope!

Stress Facts and Stats

Stress in America 2023– A nation recovering from collective trauma

Effects of stress

On your body	On your mood	On your behavior
Chest Pain	Racing thoughts or negative thoughts about self and future*	Changes in appetite, eating, and weight due to overeating or undereating
Change in sex drive	Restlessness	Increased use of substances or alcohol
Fatigue	Feelings of overwhelm	Impaired functioning in one or more areas of life- lack of motivation
Muscle tension/chronic pain	Trouble regulating emotions	Social withdrawal or isolation
Headaches	Increased anxiety and irritability/anger	Exercising less often
Gastrointestinal upset (such as stress-induced constipation)	Depression or mood swings	Impulsive, risky, or destructive behavior patterns*
Increased heart rate, blood pressure, or respiration	Difficulty focusing, concentrating, or remembering things
Sleep disturbances or nightmares	Inability to feel present or engaged in activities
Worsening of chronic health problems- Getting sick easier due to a weaker immune system	Worsening of mental health conditions

Stress and its impact on your brain

Ongoing stressors, trauma, or prolonged exposure to adversity can accumulate over time and can impact how your brain functions and responds to stress. Chronic stress can cause the following on your brain:

• Decrease your brain volume causing loss of nerve cell synapses (connections) and impacting brain functions.
• Creates neurological changes to your prefrontal cortex impairing your memory, ability to critically think, to perform executive functioning skills (i.e. effective communication, emotional regulation), or to have effective coping skills
• Alters your genetic make-up and normal development leading to a wide range of emotional, behavioral, and cognitive, and physiological health issues** (especially in children and teens)
  • Refer to the Impacts of Trauma tab under Trauma and Violence on either the Teens or Parents information page to learn more

Signs of Toxic Stress in Children/Teens

Children may exhibit decreased academic performance, defiance, and aggression versus adults who may struggle to fulfill responsibilities at work or home or lose interest in once-enjoyed activities.

Signs of toxic stress in children may include:

• Dropping grades or poor work performance
• Increased behavioral outbursts and tantrums in children
• Reduced interest in social and recreational activities
• Aggressive behaviors or fighting in older kids/teens
• Increased defiance or rebellion
• Fidgeting, restlessness, or trouble sitting still
• Increased separation anxiety in younger children
• Bedwetting or toileting accidents in younger children
• Cutting or other forms of self-injury

Believe you are stressed out, take the test…

Mental Health America– stress screener test

Healthy ways to cope and manage stress

Finding the optimal amount of stress means balancing life’s challenges with the resources you have to meet those challenges.

• Get regular physical activity on most days of the week- 150 minutes a week*
• Practice relaxation techniques
  • Deep breathing- take slow deep breaths, pay attention to your breathing (breath in through your nose, out through your mouth)
  • Progressive relaxation- involves tightening then relaxing the various muscle groups in your body
  • Visualization- creation of a mental picture you can use as a focal point to help you relax
  • Guided Imagery- when you visualize a mental picture as it is described or “guided” by someone else
  • Meditation, yoga, tai chi
  • Massage
• Keep a sense of humor
• Spend time with family and friends, talk to others*
  • Have a good social support with those who care about you and will provide assistance if you need it.
• Set aside time for hobbies. Read a book, write in a journal, listen to music or go for a walk. Schedule time for your passions*
• Get enough sleep- see chart*
• Eat a healthy, balanced diet
• Stay away from tobacco and alcohol use, and use of illegal substances.
• Take a break from social media*
• Focus on things in your control*
• Time management is using your time in the most effective and productive way possible
  • Avoid too many commitments*
• Mindful Awareness
  • This is paying attention to each thing you experience and being fully aware of the present moment. This will help you experience life more fully and reduce stress.
• Recognize when you need more help- seek out a mental health professional for help

Effective stress management plays an important role in decreasing medical costs, increasing work productivity, and improving the quality of life.

Other stress management resources and tips-

• Coping with stress
• Stress busters– website that teaches you ways to combat stress
  • Self-busters handouts

National and Local Resources

National

• General information about stress and stress management
  • CDC– provides information about stress and ways to cope with stress
  • National Institute of Mental Health (NIMH)- provides information about stress, addresses stress vs anxiety, provides resources
  • American Psychology Association (APA)- provides research, resources, and information about stress and how to manage stress
  • Mental Health America (MHA)- provides information and resources about stress and stress management
  • Very Well Mind– addresses stress and its affect on your health, provides stress management techniques and resources
  • Choosing Therapy– addresses toxic stress, provides information and resources for stress management and therapy
  • American Heart Association- Provides tips to stress management with the help of nutrition, sleep, and meditation.

• Hotlines and resources
  • Choosing Therapy– Hotlines and resources for youth and adults across the US, Canada, UK, Ireland, and New Zealand
  • Very Well Mind– provides hotlines, resources, and support groups for adults and youth across the US

Local

• Connection to community resources-
  • Helping Hands El Paso County Community Resources– The Helping Hands El Paso County Community Resources guide is a list of services available in El Paso County*. 
  • El Paso County Department of Human Services- Provides access to protective services and assistance programs provided by local, state, and federal governments
  • 211 Colorado- 211 is a confidential and multilingual service connecting people to vital resources across the state. No matter where you live in Colorado, you can find information about resources in your local community.
  • Mental health services in CO– refer to the Mental Health information tab on the teens or parents page for list of resources
  • Finding a behavioral health provider– refer to the Mental Health information tab on the teens or parents page for list of resources
  • Local and national hotlines– refer above under National hotlines and resources as well as the Mental Health information table on the teens and parents page for more information
    • CO Crisis Center– provides free, confidential and immediate support from trained professionals and peer specialists, available 24/7/365 by calling 844-493-TALK (8255), or texting TALK to 38255. Common topics people reach out about include depression, grief and loss, self-injury, suicidal thoughts, bullying, stress, parenting concerns, trauma, drug and alcohol use, relationship problems, family crisis, anxiety, domestic violence, being unhoused, disability, concerns for a friend or family member, recovery support, and resource questions.
  • Crisis Centers
    • Diversus Health– offers a 24/7 walk-in crisis center for all ages, regardless of ability to pay, for crisis services and counseling, as well as around the clock care for mental wellbeing. 719-635-7000, 115 S. Parkside Drive, Colorado Springs, CO 80910

• Local self care and connection opportunities
  • Sacred Space Therapeutics– alternative therapies used for stress and pain management. Offers physical therapy, chiropractic care, acupuncture, nutrition counseling, massage, reiki, etc. Self-pay only. Offer payment plans.
  • Enlightened Energy– Reiki practitioner, healer, and medium; treats stress, chronic pain, depression, anxiety, fatigue, etc. Self-pay only.
  • Peaceful Warriors– builds resilience in adults and children through yoga, mindfulness, and social-emotional learning. Services are free.
  • Prairie Moon Vibrational Wellness– provides vibrational sound therapy and reiki to people and animals who are experiencing physical and emotional pain. Self-pay only.
  • Emotional Freedom Technique (EFT) tapping– use of tap-dancing to help heal from physical, mental, and emotional trauma and stress
    • Tabitha Frazer- 270-993-1675, yourtimewithtabitha@gmail.com
  • Living Grace– Professional life and recovery coaching for those battling anxiety, depression, and trauma.
  • C.H.A. Family Wellness– Holistic medicine by means of acupuncture and somatic trauma release therapy to address and heal from pain, stress, anxiety, and PTSD.
  • Phases of Self Ascension– Individual therapy, clinical mentoring, healing circles, play groups, and consulting projects curating nourishing spaces for healing in the Black community.