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List of top stressors


The Top 5 Most Stressful Life Events and How to Handle Them

July 02, 2015

Everyone experiences stress, but it can be overwhelming to know how to manage it. When major life stressors come up, it’s important to have strategies to cope and relax. The top five most stressful life events include:

  • Death of a loved one
  • Divorce
  • Moving
  • Major illness or injury
  • Job loss

It might feel like stress is an emotional issue – something that lives strictly inside your head. But stress can become a physical issue as well, especially when dealing with the most stressful events in life.

Your body instinctively responds to changes and perceived threats, says Francoise Adan, MD, ABIHM, Medical Director, University Hospitals Connor Whole Health. Your body reacts by releasing stress hormones, adrenaline and cortisol to switch you into fight-or-flight mode.

After experiencing stressful life events, Dr. Adan says stored-up stress can contribute to symptoms and issues related to:

  • Digestive health
  • Inflammation
  • Immune system
  • Bone density
  • Sexual health
  • Sleep
  • Anxiety

“Day-to-day stress takes its toll on everyone,” she says. “We’re constantly bombarded by threats and changes, but because we don’t usually literally fight or run, we stay reactive. We’re bathed and flooded in stress hormones.”

When stress strikes, you can take steps to reduce the impact on your body. To alleviate symptoms and manage even the top stressors in life, Dr. Adan recommends these three steps:

1. Take Action

  • Your body is primed to act, so go ahead and get physically moving.
  • “Contract your muscles, release and shake it out. You can march in place or wring a towel – 30 to 60 seconds will reboot your body and return you to physical stability,” Dr. Adan says.

2. Breathe

  • Hit the pause button and tune into yourself. Consider using guided imagery and mindfulness to engage in the moment. Being present will realign the body.
  • “Think: ‘I am here; it is what it is.’ It’s about acceptance, not control,” she says.

3. Feel Good

  • Take at least 30 seconds to just feel good. It’ll release the same endorphins you get when you exercise.
  • “Think about what you’re grateful for,” Dr. Adan says. “Tap or sing along to a song. I tell my clients to keep Play-Doh at their desks and take a minute to play.”

Research shows that using this type of framework for roughly five to 10 minutes a day will improve your health, longevity and productivity. While this is particularly important following stressful life events, it’s better to make it an everyday habit.

"Not one of us can’t spare five minutes a day,” Dr. Adan says. “It’s a choice for health.”

Related Links

University Hospitals Connor Whole Health’s S.M.A.R.T.™ (Stress Management and Resilience Training) Program can provide additional tips and practices for managing even the most stressful life events. It’s an eight-week series led by experts on stress resilience.

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Tags: Stress, Anxiety

Top 10 Stressors In Life And Why

Stress is an inevitable part of life, and it’s not always bad.

Stress is your body’s natural response to challenging or difficult experiences. It can be triggered by positive things, such as a tricky puzzle, or negative things, such as financial difficulty.

When you’re stressed, your body goes into “fight or flight mode” — a state where your body and mind are alert. When managed in a healthy way, stress can help you perform better.

A life stressor is any event or experience that causes stress. Some stressors can be small and relatively easy to manage, like a busy day at work or a small disagreement with a loved one. Other stressors can be harder to manage, like bereavement, divorce, or becoming severely ill.

Although everybody experiences stress differently, experts have identified the top life stressors. These common stressors are most likely to contribute to anxiety.

What are the most stressful life events one can experience? It’s difficult to quantify stress, especially because we all experience stress differently.

The Holmes-Rahe Stress Scale, also known as the Social Readjustment Rating Scale, is a list of stressful life events. First developed in 1967, this stress inventory attributes points to different life stressors. According to the scale, the more points you accumulate over a year, the more likely you are to experience health issues.

However, there are some criticisms of this scale. The way we cope with stressors depends on many factors, including your individual circumstances, your cultural context, and how much support you’re receiving from others.

Remember that the Holmes-Rahe Stress Scale was created to predict illness — the purpose is not to compare your stressors to others’ or to downplay the other stressors in your life.

Stress is subjective, and you might find it harder to cope with stressors that aren’t listed here than those that are. For example, you might find it harder to cope in the aftermath of a violent crime than with your divorce. And that’s okay.

1. Death of a spouse

When your life is deeply intertwined with a person, losing them can be agonizing and can even lead to decreased life expectancy. When you lose a spouse, you might also experience other changes — your lifestyle, daily routines, and living arrangements might change. These changes can make it harder to cope in the aftermath of your spouse’s death.

If you lost a spouse or life partner, give yourself time to grieve. It might be wise to join a support group for grief or speak with a therapist who offers bereavement counseling.

2. Divorce

Even if you know it’s for the best, divorce can be difficult to deal with, especially because it often requires you to readjust your routine and lifestyle. Legal difficulties, custody battles, and moving can compound this stress.

It’s common to feel lost after a divorce. You might feel a mixture of emotions, including relief, grief, and loneliness. But it’s possible to make it through to the other side.

3. Marital separation

Like divorce, marital separation can disrupt your life as you know it. Although it might be a wise choice, separating from your spouse can be deeply stressful. Even if you’re already undergoing marital counseling, you may want to see a therapist during this period.

4. Being incarcerated

Being in jail or prison is considered a major life stressor. Incarceration can be deeply traumatic, as it is a complete disruption of your current life and routine.

Incarcerated people might also face the following stressors:

  • loneliness
  • isolation
  • lack of productive activities
  • lack of access to medical treatment
  • violence and abuse
  • human rights violations
  • lack of access to adequate nutrition

Formerly incarcerated people might experience post-traumatic stress disorder (PTSD)-like symptoms, often called post-incarceration syndrome.

5. Death of a close family member

The loss of a loved one is often difficult to comprehend and cope with. The death of a close family member, such as a sibling, parent, or child is considered one of the most stressful life events.

6. Major personal injury or illness

A major personal injury or illness can be a significant cause of distress. Becoming ill, whether temporarily or chronically, can disrupt your routine, lifestyle, and life plans.

Your illness or injury might require you to learn to adjust to a new way of living. Being diagnosed with a life-threatening illness can also be extremely scary. Expensive medical bills can compound the stress.

7. Marriage

Marriage is generally thought of as a happy occassion, but it can also be stressful. It might require a great deal of adjustment, especially if you didn’t co-habitate with your partner beforehand. The legal and financial admin can add to the stress.

8. Being fired or laid off from work

Losing your job can be a huge source of stress. This could cause financial anxiety — and for many people, a loss of identity. Many people identify with their jobs, and experience shame and depression when they lose that occupation.

After being fired, this stress can be compounded by financial worries and the emotional rollercoaster of job hunting.

9. Marital reconciliation

As with marriage, marital reconciliation is usually thought of as a positive thing. This might be so, but reconciling with your spouse after a separation can still require a lot of adjustment and thus be stressful.

10. Retirement

Although many of us look forward to our retirement, it can cause you to feel upheaved. When you’re used to working, it might be difficult to adjust to retirement. You might experience social isolation and a loss of purpose. You might also miss your routine and the excitement of working towards a goal.

“Retirement depression” is not uncommon, but it can be overcome. In fact, research from 2018 has found that retirement can improve your overall mental health and life satisfaction. Focus on filling your days with meaningful, enjoyable activities and make an effort to maintain healthy habits.

Although it’s difficult to quantify stress, experts have identified common life stressors that can have an impact on your health.

Any major change or trauma can have a negative impact on your mental health. If you’re finding it hard to cope with stressors — whether they’re listed here or not — you might benefit from speaking with a therapist.

Psychology of stress: theory and practice

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239 0R /group> /Tabs /S /StructParents 95 >> endobj 102 0 obj > /ExtGState> /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] >> /MediaBox[0 0 595.32 841.92] /Contents 240 0 R /group> /Tabs /S /StructParents 96 >> endobj 103 0 obj > /ExtGState> /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] >> /MediaBox [0 0 595.32 841.92] /Contents 241 0 R /group> /Tabs /S /StructParents 97 >> endobj 104 0 obj > /ExtGState> /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] >> /MediaBox [0 0 595. 32 841.92] /Contents 242 0 R /group> /Tabs /S /StructParents 98 >> endobj 105 0 obj > /ExtGState> /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] >> /MediaBox[0 0 595.32 841.92] /Contents 243 0 R /group> /Tabs /S /StructParents 99 >> endobj 106 0 obj > /ExtGState> /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] >> /MediaBox [0 0 595.32 841.92] /Contents 244 0R /group> /Tabs /S /StructParents 100 >> endobj 107 0 obj > /ExtGState> /ProcSet [/PDF /Text /ImageB /ImageC /ImageI] >> /MediaBox [0 0 595.32 841.92] /Contents 245 0R 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    Annex 5 Exercises and practical exercises on the course "Psychology of stress and methods of its correction". Psychology of stress and methods of correction

    Appendix 5

    Exercises and practical exercises on the course "Psychology of stress and methods of its correction"

    Chapter 1. Stress as a biological and psychological category

    Exercise 1.1. "My main stressors".

    In the first column, briefly describe your main stressors - what most often worries you and creates psychological problems.

    In the second column, rate the intensity of each of them on a 10-point scale (10 points is a super-significant event, 1 point is an event that causes minimal stress).

    In the third column, try to determine which of the stressors are available to your control? Which ones are out of control? The degree of your possible impact on the situation is also determined by a 10-point system.

    In the fourth column, think about where the stressor is located - in the past (if you are worried about past events), in the future (if you are worried about something that has not yet happened, but may happen) or in the present? Accordingly, in this column, put the letters P, B or N.

    The fifth column estimates the frequency of this stressor in your life.

    What is this? A rare event that unsettles you for a long time, or a chronic situation in the form of family squabbles or noisy neighbors who regularly poison your life. Rate the frequency also on a 10-point system, where 1 is an extremely rare event, and 10 is a regularly recurring event.

    After completing the exercise, analyze your stresses and discuss them in the workshop.

    Now you have your first thought. You can already figure out what worries you more: big events or annoying little things, you are more worried about the past or the future, you are oppressed by something that you cannot control, or you just haven’t learned how to cope with the situation yet.

    During the general discussion, answer the following questions:

    1. What can cause individual differences in response to stress?

    2. Why can people get stressed when thinking about future events that have not yet occurred and may not come?

    3. How does the ability to control the situation affect the nature of the development of stress?

    This text is an introductory fragment.

    LECTURE No. 38. Visual and practical teaching methods

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    Sample program for the course "Psychology of stress"

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    Appendix 4 Program of seminars and topics of abstracts on the topics of the course "Psychology of stress and methods of its correction"

    Appendix 4 The program of seminars and topics of essays on the topics of the course "Psychology of stress and methods of its correction" Seminar 1. The problem of stress in biology, medicine and psychology. Questions for the seminar: 1. The main provisions of Hans Selye's concept of stress and their difference from

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    3. Methods of art therapy correction of depression and aggressiveness in children and adolescents

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    Screening test for the entire course "Social Psychology"

    Screening test for the entire course "Social Psychology" Option 1.1. Social psychology is a field of psychological science that studies the patterns of behavior and activities of people, due to their inclusion in groups, and the psychological characteristics of themselves

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