Wellness Terms: Improve your Awareness and Communication


Stress can be defined as the degree to which you feel overwhelmed or unable to cope as a result of pressures that are unmanageable.

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What is Stress?

Stress can be defined as any type of change that causes physical, emotional, or psychological strain. Stress is your body's response to anything that requires attention or action. Everyone experiences stress to some degree.

Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline.

What are psychological and emotional signs of stress?

  • Depression or anxiety.

  • Anger, irritability, or restlessness.

  • Feeling overwhelmed, unmotivated, or unfocused.

  • Trouble sleeping or sleeping too much.

  • Racing thoughts or constant worry.

  • Problems with your memory or concentration.

  • Making bad decisions.

Physical symptoms of stress include:

  • Low energy.

  • Headaches.

  • Upset stomach, including diarrhea, constipation, and nausea.

  • Aches, pains, and tense muscles.

  • Chest pain and rapid heartbeat.

  • Insomnia.

  • Frequent colds and infections.

  • Loss of sexual desire and/or ability.


Stress Management

There are several other methods you can use to relax or reduce stress, including:
Deep breathing exercises.
Mindfulness meditation.
Progressive muscle relaxation.
Mental imagery relaxation.
Relaxation to music.
Biofeedback (explained below).
Counseling, to help you recognize and release stress.

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What are the stages of stress?
There are three stages: alarm, resistance, and exhaustion.


Alarm – This occurs when we first perceive something as stressful, and then the body initiates the fight-or-flight response (as discussed earlier).



Healthy Ways to Cope with Stress:

  • Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.

  • Talk to others. 

  • Avoid drugs and alcohol. 

  • Take a break. 

  • Recognize when you need more help.

  • Re-balance Work and Home.

  • Build-in Regular Exercise.

  • Eat Well and Limit Alcohol and Stimulants.

  • Connect with Supportive People.

  • Carve out Hobby Time.

  • Practice Meditation, Stress Reduction, or Yoga.

  • Sleep Enough.

  • Bond with Your Pet.

  • physical, emotional, or psychological strain


1. The capacity to recover quickly from difficulties; toughness.
"the often remarkable resilience of so many British institutions"
2. The ability of a substance or object to spring back into shape; elasticity.
"nylon is excellent in wearability and resilience"
flexibility, plasticity

Principle 1: Cultivate a Belief in Your Ability to Cope.
Principle 2: Stay Connected With Sources of Support.
Principle 3: Talk About What You're Going Through.
Principle 4: Be Helpful to Others.
Principle 5: Activate Positive Emotion.
Principle 6: Cultivate an Attitude of Survivorship.
Principle 7: Seek Meaning.

Resilient people do experience stress, setbacks, and difficult emotions, but they tap into their strengths and seek help from support systems to overcome challenges and work through problems. Resilience empowers them to accept and adapt to a situation and move forward.

physical resilience, mental resilience, emotional resilience, and social resilience. 

Resilience is made up of five pillars: self-awareness, mindfulness, self-care, positive relationships & purpose. By strengthening these pillars, we, in turn, become more resilient.


There are five main aspects of personal health:

physical, emotional, social, spiritual, and intellectual.

Principles of Wellness:
Wellness is holistic. ...
The self is the only true healer. ...
Wellness is your responsibility. ...
Positivity is empowerment. ...
Wellness is an active process. ...
Wellness is outcome-oriented. ...
Prevention eliminates the need for treatment.