Stressed Out?

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What You Need to Know

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Let’s think about stress and what causes it. Stress is defined as the response to perceived threats or challenges resulting from stimuli or events that cause strain. For humans, these stimuli, or stressors, can cause psychological, physiological, and emotional reactions. So, stressors are the cause, and stress is the response. Stressors can be events, people, environments, or attitudes. Stressors can be daily hassles, conflicts, and major life events, such as getting married or having a baby. For some, stressors are chronic, such as like battling a long-lasting illness, living in poverty, or caring for a child with special needs.

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Bree is a single mother of two children, ages 10 and 8. The youngest child was born with Down syndrome. Her husband passed away shortly after the birth of their second child. Since Bree was the stay-at-home parent and had no college education, she had to find employment shortly after his death. She found employment as a waitress at a local restaurant and hopes to go to college soon. She works a full-time job while her children are in school, but always struggles to pay the bills. Her income is barely enough to pay the rent, electricity, and put food on the table. Choose the type of stressor she is experiencing.

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Juan is driving across the city, taking the interstate to go to work. The car in front of him is moving extremely slowly, so he decides to switch lanes. When he does, he almost sideswipes another car. He looks at the clock and realizes he is already five minutes late to work. Then he notices a traffic jam up ahead. Choose the type of stressor he is experiencing.

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The American Psychological Association investigates perceived stress among adults in the United States. Not only do they measure attitudes about stress, but they also identify leading sources of stress and common behaviors to manage stress.

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Perceived Stress Scale (PSS)

Dealing with persistent hassles, even if minor, can take a toll. Researchers developed a scale of daily hassles and uplifts to measure the degree to which we appraise situations as stressful . Are your stressors the same as most Americans'? Think about your own personal stressors in real life and answer the following questions, which make up the Perceived Stress Scale (PSS).

Cohen, S., Kamarck, T., & Mermelstein, R. (1983). A global measure of perceived stress. Journal of Health and Social Behavior, 24, 385–396.

Answer each question using the following scale: 0 = Never; 1 = Almost Never; 2 = Sometimes; 3 = Fairly Often; and 4 = Very Often.

	NeverAlmost NeverSometimesFairly OftenVery Often
1. In the last month, how often have you been upset because of something that happened unexpectedly?	In the last month, how often have you been upset because of something that happened unexpectedly?
2. In the last month, how often have you felt that you were unable to control the important things in your life?	In the last month, how often have you felt that you were unable to control the important things in your life?
3. In the last month, how often have you felt nervous and “stressed”?	In the last month, how often have you felt nervous and “stressed”?
4. In the last month, how often have you dealt successfully with irritating life hassles?	In the last month, how often have you dealt successfully with irritating life hassles?
5. In the last month, how often have you felt that you were effectively coping with important changes that were occurring in your life?	In the last month, how often have you felt that you were effectively coping with important changes that were occurring in your life?
6. In the last month, how often have you felt confident about your ability to handle your personal problems?	In the last month, how often have you felt confident about your ability to handle your personal problems?
7. In the last month, how often have you felt that things were going your way?	In the last month, how often have you felt that things were going your way?
8. In the last month, how often have you found that you could not cope with all the things that you had to do?	In the last month, how often have you found that you could not cope with all the things that you had to do?
9. In the last month, how often have you been able to control irritations in your life?	In the last month, how often have you been able to control irritations in your life?
10. In the last month, how often have you felt that you were on top of things?	In the last month, how often have you felt that you were on top of things?
11. In the last month, how often have you been angered because of things that happened that were outside of your control?	In the last month, how often have you been angered because of things that happened that were outside of your control?
12. In the last month, how often have you found yourself thinking about things that you have to accomplish?	In the last month, how often have you found yourself thinking about things that you have to accomplish?
13. In the last month, how often have you been able to control the way you spend your time?	In the last month, how often have you been able to control the way you spend your time?
14. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?	In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

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Think It Through!

Now that you have relieved some of your stress, note that there are both “good” stressors and “bad” stressors. Good stressors, such as getting married, having children, and planning vacations can lead to positive results and our reactions to such stress is called eustress. Additionally, as health psychologist Dr. McGonigal notes in the video below, stress can also be your friend.

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Video transcript

MARA SCHIAVOCAMPO: Stress, a common response to life's troubles. One survey finding one in two Americans reported feeling stressed in the past year. But what if there was a way to turn life's stresses into strengths?

KELLY MCGONIGAL: How you think about stress matters.

MARA SCHIAVOCAMPO: Stanford researcher, and author of The Upside of Stress, Kelly McGonigal says that you can actually make stress work in your favor; making you smarter, stronger, and happier, if you learn to think about it the right way.

It's really about a mindset shift.

KELLU MCGONIGAL: You don't necessarily have to embrace the situation that's stressful, but you can embrace your capacity to rise to the challenge.

MARA SCHIAVOCAMPO: McGonigal, pointing to a Harvard study, finding subjects who were told stressful feelings were beneficial before being put through a stressful public speaking exercise experienced fewer negative cardiovascular or physical effects. Now, McGonigal is teaching others just how to put that into practice.

KELLY MCGONIGAL: So tell me a little bit about the stress in your life.

MARA SCHIAVOCAMPO: Like Laura Murray, a wife and mom of two young children. She's no stranger to life's stresses.

LAURA MURRAY: We start really early in the morning and are constantly running, and stress is just always there.

MARA SCHIAVOCAMPO: McGonigal says, first, look at the symptoms of stress, like a pounding heart, as empowering. Next, channel your energy by asking yourself, what specific actions you can take to respond. And third, use stress as an opportunity to bond with others, either by sharing your troubles or helping them through theirs.

KELLY MCGONIGAL: Stress is basically a signal that something that you care about is at stake. Whatever you're feeling, even if it doesn't feel great, it's your brain and your body trying to help you.

MARA SCHIAVOCAMPO: Finding an upside to life's downers. For Good Morning America, Mara Schiavocampo, ABC News, New York.

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According to the video, Dr. McGonigal states that you can make stress work in your favor. If you do so, which of the following is NOT a potential benefit to making stress work for you?

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Dr. McGonigal suggests that stress can be a positive thing depending on:

Explain how we can reframe our handling of stress, according to Dr. McGonigal.

Answers will vary slightly but should discuss embracing your capacity to rise to the challenge of the stressful event or situation, as well as thinking about the symptoms associated with stress and reframing them as empowering. Responses should also discuss ways in which you could use stress as an opportunity to bond with others.

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In Your Own Words

You learned to relieve stress by using the progressive muscle relaxation technique, but you still need to finish course assignments soon, get your car repaired (without the finances to do so), and still feel under the weather because of the flu. However, you do not feel as overwhelmed as you did, so you are making progress! You will often encounter stressors in life, but now you have some tools to help you deal with them.

What are some techniques that you can use the next time you feel stressed?

Answers will vary but should discuss some of the stress reduction techniques covered in the chapter and this activity, such as good nutrition, engaging in physical exercise, and relaxation techniques. Answers may explain the progressive muscle relaxation covered in this activity. Discussions about ways to change how you think about stress could be included.

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Your Scientific World

Stressed Out?

Dr. Chrysalis L. Wright, University of Central Florida

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Chapter 12. Stress and Health