What is Stress?
What is stress by definition?
Stress is your body and brain’s reaction to any challenge or demand, triggering physical and emotional changes meant to help you respond.
Physical symptoms
Headaches or muscle tension/pain
Chest pain or palpitations
Stomach upset, digestive issues, or changes in appetite
Fatigue or low energy
Sleep problems, including insomnia or nightmares
Weakened immune system, making you more prone to illness
Skin rashes or other physical reactions
What are some immediate techniques you can use?
Deep breathing — Belly breathing quickly lowers stress hormones.
Grounding exercises — Use the 5‑4‑3‑2‑1 sensory method to pull your mind out of overwhelm.
Muscle relaxation — Tense and release muscle groups to reduce physical tension.
Quick movement — A fast walk, stretching, or shaking out your arms interrupts the stress cycle.
Laughter or humor — Even forced laughter reduces the stress response.
Your manager gives you too many tasks with not enough time to complete them. What should you do?
A - Make a list from most to least important task and ask for more time if needed
B - Give half the effort you usually would complete all given tasks.
C - Only do the tasks you enjoy
A - Make a list from most to least important task and ask for more time if needed
What types of stress are there?
Acute stress — Short bursts that come and go quickly
Episodic acute stress — Frequent short-term stress without enough recovery time. Common in high-pressure jobs.
Chronic stress — Long-term stress lasting weeks or months. This type is most harmful to health.
Emotional and mental effects
Anxiety, worry, irritability, or anger outbursts
Sadness, depression, or feeling numb
Trouble concentrating, memory problems, or poor decision-making
Feeling overwhelmed or out of control
What are some daily techniques you can use?
Mindfulness meditation — Helps quiet racing thoughts and improves emotional balance.
Journaling — Writing thoughts down reduces mental load and improves clarity.
Gratitude practice — Proven to reduce stress and improve mood.
Healthy sleep routine — Adults need 7+ hours; sleep restores your stress system.
A customer wants an item that is no longer in stock and won't be restocked anymore. The customer is upset because of this what do you do?
A - Tell the customer there's nothing you can do
B - Apologize for the inconvenience and give them an alternative store that may have the item.
C - Get upset with the customer for not understanding and walk away
B - Apologize for the inconvenience and give them an alternative store that may have the item.
What is an example of acute stress?
It is stress that doesn't last for long. Examples are slamming on your brakes, doing an assignment, giving a presentation, or even going to the doctor.
Behavioral changes
What are lifestyle techniques you can use?
Time management — Prioritizing tasks reduces overwhelm.
Social support — Talking with trusted people lowers stress and increases resilience.
Limit news/social media — Constant negative information increases stress.
Outdoor time — Nature reduces cortisol and improves mood.
Your manager gives you a task that is difficult for you. What do you do?
A - Say you can't do it and ask for another task.
B - Break the task into small steps and try your best to complete it.
C - Do it however you want even if it is incorrect.
B - Break the task into small steps and try your best to complete it.
What is an example of episodic acute stress?
Anything that is recurring constantly. An example of this can be time management (constantly being late), moving, or work.
What are physical techniques you can use?
Progressive muscle relaxation - Tense each muscle group for 5 seconds, then release. Great for jaw tension, shoulders, and back tightness.
Physical shaking - Shake out your arms, legs, and shoulders for 20–30 seconds. This releases adrenaline buildup from stress.
Stretching - Neck rolls, shoulder stretches, chest opening stretches. Helps reverse the “stress posture” (rounded shoulders, tight neck).
Walks - Even 5 minutes resets your nervous system and reduces cortisol.
Your work shift is near its end (1 hr left), and you haven't completed all assigned duties. What do you do?
A - Take a break due to the stress.
B - Notify manager immediately and tell her you can't finish.
C - Take a deep breath and try your best to complete your duties and ask for help, if available. Notify manager before leaving.
C - Take a deep breath and try your best to complete your duties and ask for help, if available. Notify manager before leaving.
What is an example of chronic stress?
Stress that is lasting. Some examples are money issues, relationship issues, and illnesses.
What are movement + mindfulness techniques you can do?
Yoga — Combines breathing, stretching, and mindfulness.
Tai chi — Slow, controlled movement that calms the nervous system.
Qigong — Gentle movement + breathwork shown to reduce stress.
Gym - Going to the gym to do any exercise can reduce stress.
Your feeling overwhelmed at work. What do you do?
A - Use breathing techniques
B - Take a small break
C - Use the 5 senses technique
All of them