How to Manage Stress

& Anxiety

Presented by the WHS Counselors:

Mr. Hirsch (A-Dar), Mr.Tjoelker (Dav-Kol), Ms. Krochmalny (Kom-Rej), Ms. Yamada (Rek-Z) and Ms. Boi (College & Career Center)

December 2014

Goals for today!

1. Understand and recognize the signs of stress and anxiety.

2. Learn some new coping techniques and a new construct for thinking about stress and anxiety.

3. Recognize when you need additional help and where to get that help.

Working definitions

Stress: a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. Anxiety: a feeling of worry, nervousness, or apprehension, about an imminent event or something with an uncertain outcome.

Activity

Stress & Anxiety

Fact of life

We all find ways to copeIneffectiveNot helpfulMore harm than good

Kinds of StressEustress

Positive stressRoller coaster, first kiss, etc.

DistressLosing, failing, overworking and not copingCan be harmful and it is normal from time to time

Acute vs. ChronicFight or Flight - short time periodLong-term or regularly occurring

Types of Anxiety

SituationalSpecific event or situation

GeneralizedChronic worrying or tensionNot connected to a specific event

Anxiety Disorders

Quick Question…..

Stress EffectsPhysiological effects

Increases your heart rate, blood pressure, breathing, sweating, blood sugarSlows down your digestive system

Emotional reactions – sad, angry, anxious, fear, lack of confidence.

Social reactions - Avoid people or just the opposite.

These effects prime your body for fight or flight. An acute condition that is not typically good for your body.

Positive Effect of Stress

Oxytocin is also being pumped from your pituitary gland.

“Cuddle hormone” making you social. Primes you do things to strengthen close relationships. Enhances empathy & support for others.Heals damage to your body. Strengthens your heart and your ability to handle stress much like strength training.

Coping Strategies for Stress

Connect with others

BREATHE!!!

Exercise

Create a plan, prioritize and reevaluate.

Eat healthy foods. Snack.

Get enough rest. Unplug & de-caffeinate yourself before bed.

Stay positive.

Handling Anxiety

Recognize the cause and effects

Learn how to cope - Relax & Refocus

Breathe (longer exhales). Belly breathing leads to more serotonin.Question your thoughts….

Question Your ThoughtsIs this worry realistic?

Is this really likely to happen?

If the worst possible outcome happens, what does that mean?

Could I handle that?

Is this really true or does it just seem that way?

What might I do to prepare for whatever may happen?”

Handling Anxiety

Recognize the cause and effects

Learn how to cope - Relax & RefocusBreathe! Question your thoughts….Meditation / “happy place” / Mindfulness

Mindfulness & Anxiety Reduction

Use a calming visualization.

Be an observer — without judgment.

Use positive self-talk.

Focus on right now.

Managing Stress & Anxiety

Know that your body’s reactions to stress is helping you to perform better and meet the challenge.

Reach out to others, maximize the oxytocin in your body.

Help others - friends, acquaintances, family, etc.Study found that when you care for others you are insulated from harmful effects of stress.

Rethink your response to anxiety & stress. Use coping strategies and mindfulness techniques.

Struggling and failing can be okay if you learn to develop the skills to struggle better – determination, perseverance, courage.

What to do when it seems to be too much?

Talk to someone and use your coping mechanisms.

Get professional help. If you are unsure talk to your parents, school counselor, school nurse or your doctor.

Know your resources24 Hour Crisis Line 866-4-CRISISTEEN LINK: 866-833-6546 (6-10pm)

Suicide Prevention

Anxiety & Stress are “norms” of life

Suicidal ideation is not – get help.

Help your friends #1 Show you care #2 Ask the question #3 Get help

Find what works for you...

References

• Keller, Litzelman, Wisk, et.al. (2012) Univ. of Wisconsin, School of Medicine & Public Health.

• Jamieson, Nock, & Mendes (2012). Harvard University Department of Psychology.

• Poulin, Brown, Dilliard & Smith (2013). University of Buffalo, New York, Department of Psychology.

• Tartakovsky, M. (2013). 9 Ways to Reduce Anxiety Right Here, Right Now. Psych Central. Retrieved on November 25, 2014, from http://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/00017762