اتفضلي يا لولو دا التقرير ويارب يعجبك وفيه مقدمه وخاتمه وكامل الحمد للهولو فيه حاجه ناقصه قوليلي واحنا ندورلك كلنا
يلا وربنا يوفق الجميع وسنه دراسيه موفقه بإذن الله
Feeling like there are too many pressures and demands on you? Losing
sleep worrying about tests and schoolwork? Eating on the run because
your schedule is just too busy? You're not alone. Everyone experiences
stress at times - adults, teens, and even kids. But there are things
you can do to minimize stress and manage the stress that's unavoidable.What Is Stress?
Stress is a feeling that's created when we react to particular
events. It's the body's way of rising to a challenge and preparing to
meet a tough situation with focus, strength, stamina, and heightened
The events that provoke stress are called stressors
and they cover a whole range of situations - everything from outright
physical danger to making a class presentation or taking a semester's
worth of your toughest subject.
The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus
signals the adrenal glands
to produce more of the hormones adrenaline and cortisol and release
them into the bloodstream. These hormones speed up heart rate,
breathing rate, blood pressure, and metabolism. Blood vessels open
wider to let more blood flow to large muscle groups, putting our
muscles on alert. Pupils dilate to improve vision. The liver releases
some of its stored glucose to increase the body's energy. And sweat is
produced to cool the body. All of these physical changes prepare a
person to react quickly and effectively to handle the pressure of the
This natural reaction is known as the stress response
Working properly, the body's stress response enhances a person's
ability to perform well under pressure. But the stress response can
also cause problems when it overreacts or fails to turn off and reset
itself properly.Good Stress and Bad Stress
The stress response (also called the fight or flight response
is critical during emergency situations, such as when a driver has to
slam on the brakes to avoid an accident. It can also be activated in a
milder form at a time when the pressure's on but there's no actual
danger - like stepping up to take the foul shot that could win the
game, getting ready to go to a big dance, or sitting down for a final
exam. A little of this stress can help keep you on your toes, ready to
rise to a challenge. And the nervous system quickly returns to its
normal state, standing by to respond again when needed.
But stress doesn't always happen in response to things that are
immediate or that are over quickly. Ongoing or long-term events, like
coping with a divorce or moving to a new neighborhood or school, can
cause stress, too. Long-term stressful situations can produce a
lasting, low-level stress that's hard on people. The nervous system
senses continued pressure and may remain slightly activated and
continue to pump out extra stress hormones over an extended period.
This can wear out the body's reserves, leave a person feeling depleted
or overwhelmed, weaken the body's immune system, and cause other
problems.What Causes Stress Overload?
Although just enough stress can be a good thing, stress overload is
a different story - too much stress isn't good for anyone. For example,
feeling a little stress about a test that's coming up can motivate you
to study hard. But stressing out too much over the test can make it
hard to concentrate on the material you need to learn.
Pressures that are too intense or last too long, or troubles that
are shouldered alone, can cause people to feel stress overload. Here
are some of the things that can overwhelm the body's ability to cope if
they continue for a long time:
- being bullied or exposed to violence or injury
- relationship stress, family conflicts, or the heavy emotions that can accompany a broken heart or the death of a loved one
- ongoing problems with schoolwork related to a learning disability
or other problems, such as ADHD (usually once the problem is recognized
and the person is given the right learning support the stress
- crammed schedules, not having enough time to rest and relax, and always being on the go
Some stressful situations can be extreme and may require special attention and care. Posttraumatic stress disorder is
a very strong stress reaction that can develop in people who have lived
through an extremely traumatic event, such as a serious car accident, a
natural disaster like an earthquake, or an assault like rape.
Some people have anxiety problems that can cause them to overreact
to stress, making even small difficulties seem like crises. If a person
frequently feels tense, upset, worried, or stressed, it may be a sign
of anxiety. Anxiety problems usually need attention, and many people
turn to professional counselors for help in overcoming them.Signs of Stress Overload
People who are experiencing stress overload may notice some of the following signs:
- anxiety or panic attacks
- a feeling of being constantly pressured, hassled, and hurried
- irritability and moodiness
- physical symptoms, such as stomach problems, headaches, or even chest pain
- allergic reactions, such as eczema or asthma
- problems sleeping
- drinking too much, smoking, overeating, or doing drugs
- sadness or depression
Everyone experiences stress a little differently. Some people become
angry and act out their stress or take it out on others. Some people
internalize it and develop eating disorders or substance
abuse problems. And some people who have a chronic illness may find
that the symptoms of their illness flare up under an overload of stress.Keep Stress Under Control
What can you do to deal with stress overload or, better yet, to
avoid it in the first place? The most helpful method of dealing with
stress is learning how to manage the stress that comes along with any
new challenge, good or bad. Stress-management skills work best when
they're used regularly, not just when the pressure's on. Knowing how to
"de-stress" and doing it when things are relatively calm can help you
get through challenging circumstances that may arise. Here are some
things that can help keep stress under control.
Build Your Resilience
Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
Be realistic. Don't try to be perfect - no one is.
And expecting others to be perfect can add to your stress level, too
(not to mention put a lot of pressure on them!). If you need help on
something, like schoolwork, ask for it.
Get a good night's sleep. Getting enough sleep
helps keep your body and mind in top shape, making you better equipped
to deal with any negative stressors. Because the biological "sleep
clock" shifts during adolescence, many teens prefer staying up a little
later at night and sleeping a little later in the morning. But if you
stay up late and still need to get up early for school, you may not get
all the hours of sleep you need.
Learn to relax. The body's natural antidote to stress is called the relaxation response.
It's your body's opposite of stress, and it creates a sense of
well-being and calm. The chemical benefits of the relaxation response
can be activated simply by relaxing. You can help trigger the
relaxation response by learning simple breathing exercises and then
using them when you're caught up in stressful situations. (Click on the
button to try one.) And ensure you stay relaxed by building time into
your schedule for activities that are calming and pleasurable: reading
a good book or making time for a hobby, spending time with your pet, or
just taking a relaxing bath.
Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive
exercise can contribute to stress, though, so as in all things, use
moderation.) And eat well to help your body get the right fuel to
function at its best. It's easy when you're stressed out to eat on the
run or eat junk food or fast food. But under stressful conditions, the
body needs its vitamins and minerals more than ever. Some people may
turn to substance abuse as a way to ease tension. Although alcohol or
drugs may seem to lift the stress temporarily, relying on them to cope
with stress actually promotes more stress because it wears down the
body's ability to bounce back.
Watch what you're thinking. Your outlook, attitude,
and thoughts influence the way you see things. Is your cup half full or
half empty? A healthy dose of optimism can help you make the best of
stressful circumstances. Even if you're out of practice, or tend to be
a bit of a pessimist, everyone can learn to think more optimistically
and reap the benefits.
Solve the little problems. Learning to solve
everyday problems can give you a sense of control. But avoiding them
can leave you feeling like you have little control and that just adds
to stress. Develop skills to calmly look at a problem, figure out
options, and take some action toward a solution. Feeling capable of
solving little problems builds the inner confidence to move on to
life's bigger ones - and it and can serve you well in times of stress.
Ever notice that certain people seem to adapt quickly to stressful
circumstances and take things in stride? They're cool under pressure
and able to handle problems as they come up. Researchers have
identified the qualities that make some people seem naturally resilient
even when faced with high levels of stress. If you want to build your
resilience, work on developing these attitudes and behaviors:
- Think of change as a challenging and normal part of life.
- See setbacks and problems as temporary and solvable.
- Believe that you will succeed if you keep working toward your goals.
- Take action to solve problems that crop up.
- Build strong relationships and keep commitments to family and friends.
- Have a support system and ask for help.
- Participate regularly in activities for relaxation and fun.
Learn to think of challenges as opportunities and stressors as
temporary problems, not disasters. Practice solving problems and asking
others for help and guidance rather than complaining and letting stress
build. Make goals and keep track of your progress. Make time for
relaxation. Be optimistic. Believe in yourself. Be sure to breathe. And
let a little stress motivate you into positive action to reach your