The physiological and psychological effects of stress

• Physiological effects:
  • Increased heart rate and blood pressure
  • Elevated cortisol and adrenaline levels
  • Muscle tension and headaches
  • Digestive issues (e.g., upset stomach, acid reflux)
  • Weakened immune system
  • Sleep disturbances
• Psychological effects:
  • Anxiety and restlessness
  • Irritability and mood swings
  • Difficulty concentrating and making decisions
  • Feeling overwhelmed or out of control
  • Depression or low mood
  • Memory problems

Activity: Create a mind map or body outline illustrating where and how you experience stress in your body and mind

Identify personal stress triggers and responses

• Common external triggers:
  • Work or school pressures
  • Financial concerns
  • Relationship issues
  • Major life changes
  • Environmental factors (e.g., noise, crowded spaces)
• Common internal triggers:
  • Perfectionism
  • Negative self-talk
  • Unrealistic expectations
  • Fear of failure or uncertainty

Begin a stress journal to track stressors and reactions

• Daily journaling prompts:
  1. What stressful situations did I encounter today?
  2. How did my body react to these stressors? (e.g., tight chest, sweaty palms)
  3. What thoughts went through my mind during these stressful moments?
  4. How did I respond to the stress? Was my response helpful or unhelpful?
  5. On a scale of 1-10, how intense was my stress today?

Weekly reflection questions:

1. What patterns do I notice in my stressors and reactions?
2. Are there any recurring themes or triggers?
3. What strategies, if any, helped me manage stress this week?