STRESS AND COPING: A CRASH COURSE
What’s This Thing Called “Stress?”
Stress is a feature of modern life and we use the word freely in our conversations. “I’m stressed out!”
“That was so stressful!” But what does it really mean?
A simple definition is that stress is any outside force/event that causes our body or mind to change.
This definition reminds us that:
 Stress can be good
 We need some level of stress/tension. We need some pressures to perform and be
productive.
 Positive events (e.g., starting an exciting new job or becoming a parent) can cause stress
because we have to adapt and adjust to the new reality
 Stress is an individual response
 What people find stressful varies from person to person
 The symptoms of stress may vary from person to person
Types of Stress
There are three types of stress.
 Acute stress comes from events that are dangerous, frightening, horrifying and/or threatening to
our health or life. Examples of acute stressors include sexual assault, car accidents, a lifethreatening illness.
 Chronic stress includes demands that continue over a period of time and may tax about ability to
cope. Examples of chronic stress include marital problems, the press of deadlines and “doing more
with less” at work, and financial concerns
 Secondary stress, also known as vicarious trauma, happens when we hear about and engage with
the distressing, painful stories of others. Psychologists who work with survivors of abuse and aid
workers who document human rights abuses are examples of people who are at risk for secondary
stress.
Any of us can experience any and all of these types of stress. People who work for humanitarian aid
organizations are often unaware of their vulnerability to secondary stress.
Consequences of Stress
When we experience stress we change in a variety of ways. Some of the changes are positive and
result in personal growth and development or new understandings about others. But many changes
are negative. It is helpful to understand the ways our bodies, thoughts and feelings, relationships and
spirit can change because of stress.
Here is a list of many consequences of stress. The list is not exhaustive, but can be used to better
understand yourself and others.
Material used with permission from The KonTerra Group.
Physical Consequences
Muscle tension
Fatigue
Stomachaches
Feeling jumpy
Headaches
Difficulty sleeping
Sweating
Increased alcohol,
Rapid heartbeat
drug or tobacco use
High blood pressure
General physiological
arousal
Cognitive/Emotional Consequences
Depression
Volatile/intense
Anger
emotions
Anxiety
Intrusive thoughts
Loss of emotional
Difficulty
control
concentrating
Irritability/hostility
Poor problem solving
Tendency to cry
Forgetfulness
Impatience
Diminished
productivity
Emotional “numbing”
(not feeling anything)
Relational Consequences
Spiritual Consequences
Withdrawal
Aggressive
Loss of faith
Hopelessness
Isolation
Marital problems
Cynicism
Discouragement
Scapegoating
Manipulation
Disillusion
Loss of spirit
Back-biting
Not following through Looking for magic
No longer practice
Domestic violence
on obligations to
Apathy
your faith or
Loss of pleasure in
others
Loss of meaning
traditions
things you enjoy
Coping With Stress
If our bodies, thoughts and feelings, relationships and spirit change due to stress, then it is logical that
we need to take action in each of those domains to manage stress. The box below shares one global
stress management strategy for each domain affected by stress.
Physical
Cognitive/Emotional
Help your body process stress hormones
and reduce arousal
Relational/Social
Reflect and refresh
Strengthen social support and connection
with others
Make meaning of stressful, distressing and
disturbing experiences
Material used with permission from The KonTerra Group.
Spiritual
Some examples of positive coping strategies include:
Physical/Behavioral
Exercise
Getting enough sleep
Drinking water
Deep breathing
Limiting consumption of caffeine, alcohol,
tobacco and other substances
Massage
Progressive muscle relaxation
Yoga/Tai-chi
Dance
Relational/Social
Nurture one or two close friendships aside
from spouse/partner
Stay in touch with family and friends when
traveling through email, letters, Skype/VOIP
Periodic counseling
Practice gratitude
Perform random acts of kindness
During particularly demanding times, make an
extra effort to check in with colleagues and
see how they’re doing
Celebrate special occasions
Material used with permission from The KonTerra Group.
Cognitive/Emotional
Have realistic expectations
Use appropriate humor
Challenge negative thinking
Journaling
Meditation
When traveling, bring small objects that
remind you of home
Make time for activities or hobbies that you
enjoy
Take time off
Selective ignoring
Spiritual
Meditation
Actively participate in a community of
meaning
Prayer, spiritual reading or music
Solitude
Infusing a common activity with deeper
purpose
Practice traditions/rituals that are consistent
with your belief system
Talk with friends and family about matters of
meaning and purpose.