Mental and Emotional Health

Healthful Living Watauga High School C.Davis

Healthful LivingMental and Emotional Health

Mental and Emotional Health: Objectives 9.MEH.1.1 –Identify the body’s physical and psychological responses to stressful situations and positive coping mechanisms.

9. MEH.1.2 – Plan effective methods to deal with anxiety 9.MEH.2.1 Identify causes and symptoms of depression and mental disorders 9.MEH.2.2 Design useful help-seeking strategies for depression and mental disorders.

Research-Writing Assignment: Reading and Technology

STRESSTRUE OR FALSE

?Stress is a normal part of life that you cannot avoid. Sometimes stress can have a positive outcome.

• It is TRUE: Stress is a normal part of life that you cannot avoid. Sometimes stress can have a positive outcome.

• What is stress?• What pushes your buttons?

Activity

• Laptop – Fusion• Look in the File section Types of Stress• Match Game: Types of Stress to Definitions• Types of Stress to Examples

• How did you do?

• When you are under stress how do you feel?

• What do those feelings sometimes cause us to do?

When under stress do you feel?

• Frustrated • Guilty

What do those feelings sometimes cause you to do?

•Argue•Cry

•Fight•Use alcohol/drugs

• Have suicidal thoughts

•Scared•Mad

Warning Signs of Stress = Effects• Physical Changes:

• Behavior Changes:

• Emotional/ Mental Changes:

•Headache•Pounding heart•Fatigue•Tightness of chest

•Muscle tension * Asthma •Skin rash•Upset stomach•Dry mouth

•Sleep problems•Restlessness•Overeating or hardly eating at all

•Carelessness•Increase alcohol/drug use•Withdrawing from relationships

•Irritable•Angry•Impatience

•Forgetfulness•Negative thinking•Self-Criticism

What is a stressor?

Some Stressors• Going to the dentist

• Loud people• Chores• ____ Class• Being late• Finding out that a friend

betrayed you*Death of family member

• Getting an injection• Pimples• Oral reports• Taking tests• Video games• Interruptions while you

are busy *Divorce of parents

You Can Take Control Over Some Stressors

Be late for school – get up earlier

Going to a ballgame – leave earlier to not find traffic

Math test – try studying

Pressure to get a project in – start on it when it is assigned

Packing your things for school at night – have them ready for morning.

Stressors You Can Not Control

• A young person cannot control a rainstorm – that cancels a baseball game.

• Death of a grandparent

• In a building that has caught fire.

• Certain diseases (sickle cell anemia, diabetes = hereditary)

According to research: stats show that 3 major life events in a one-year period will make…Your body feel and act as through it were thirty-two years older in the following year- so it is important to develop coping strategies.

Major life events: divorce, a move, job change, death in the family, sudden illness and bankruptcy.

Vocabulary• Stress- is the reaction/ response of the body and mind

to everyday challenges and demands. (You experience stress when situations, events, or people make demands on your body and mind.)

• Eustress- stress that produces positive effects. (Promotes personal growth and reach your goals)

• Distress- Negative stress (You experience overwhelming stress during the test- find it difficult to concentrate, you might make mistakes.)

• Stressor- is anything that causes stress

4 General Types of Stressors1. Life Changes: are expected- part of life:• Experiencing death of a parent• Going through parents divorce• Not making a team• Breaking up with boyfriend or girlfriend• Having a parent lose their job• Moving to a new school district• Married• Recognized for an achievement• Getting a job or changing jobs• Moving to a new home

2. Catastrophe: an event that threatens lives and may destroy property:• Floods• Tornadoes• Terrorism

3. Everyday Problems: minor, but frequent- everyday events. These common stressors are “hassles”• Misplacing your keys• Missing your bus• Too many H.W. assignments-same day• Disagreements with family-T.V, video games, friends, money

4. Environmental: conditions in your immediate surroundings (inside/outside)• Messy locker• Noise• Living in unsafe or crowded conditions• Heat wave/ freezing temperature

• Stressors = maybe physical, social, mental and environmental

• Physical – exercising until you are exhausted• Social – being introduced to someone new• Mental – preparing for a difficult test• Environmental – being in a room filled with

cigarette smoke

Vocabulary

Activity

Stress ComparisonWork with your group and come up with at least 5 Stressors in each group. Note: each age group has its own stressors. Brainstorm possible stressors people could face at this age. Please make a note of these on paper.*Infants * Young Adults*Children * Parents*Teenagers * Elderly people

Why is he so stressed?

How can you tell?

Activity: ON YOUR OWN

• You need – a sheet of paper pencil or pencolored pencils

What warning signs of stress do you routinely experience?

1st- Draw an outline of yourself in the center of the paper

2nd- Using your pencil or colored pencils you are to shade in the parts of your body where they most often feel the effects of stress.• Example: sweaty hands – shade your hand

neck pain – shade your neck

What is a stressor? ( a person, place, event or situation that places a demand on the mind or the body.)

3rd- Now think about things in the present and in the past that have caused you to feel stressed• Example: sweaty hands – shade your hand

neck pain – shade your neck

4th- Draw a vertical line down the middle of your page. Designate left for + stressors

right for - stressors• Label your paper – be specific with your

stressors• Example: school, club, health, math, president, glasses

5th- Under your feet of your figure, draw a horizontal line and put examples from the past here: stressors with which you have already dealt with and have put behind you

• Example: Your first day at WHS

• 6th- Look at your paper:• How do you see your self?• Can you make some improvements?

Stages of Stress• All stressors trigger the same stress response• The intensity of the response will vary.

• Sometimes you can deal with a stressor quickly. • Find the keys you thought were lost• You know the answers to the questions on a quiz• See a large dog that isn’t on a leash-the dog is growling at

you• If you are unable to successfully respond to a stressor

during alarm stage you go into a Resistance Stage• Tree falls on your home- while you are in it-try to get out-

help others out• Body still at work

The body’s response to stress occurs in three stages:1. Alarm Stage – body releases adrenaline• Heart beats faster• Pupils dilate• Hearing sharpens• Breathing speeds up• Muscles tense• Attention- focus on the stressorThe initial reaction of the body to stress is called Fight or Flight Response

2. Resistance Stage – body adapts to the continued presence of the stressor- you are no longer stressed because the symptoms from the alarm stage disappear

However: the work that your body does during the resistance stage uses up a lot of energy so you become tried, irritable, and less able to handle added stress

G.A.S General Adaption Syndrome

3. Exhaustion Stage – your body can no longer keep up with the demands placed on it• Wear and tear on body increases- risk of injury, illness, and premature

death

Exhaustion occurs only if a stressor continues for a long time- weeks, months, years- 911- Death in family

Distress – bad stress – continues is prolonged stress- Cancer- Heart disease- Immune system- Sleep disorders- Skin disorders- Stomach/digestive problems

Watch Power Point

• G.A.S. ( 9.MEH.1.1)•

• * Do worksheet = guide notes

• Can stress cause us to get sick?

• Immune system goes down- colds, flu Elevated blood pressure Heart Disease Skin rash

Find 5 Foods That Fight Stress

We all know that tension can wreck havoc on our eating patterns. But the right (healthy) foods can often help tame mindless munching and cravings and better yet, actually lower overall anxiety and its symptoms. Find and explain 5 foods that can help fight stress.

Did You find:1. Dark Chocolate: High in flavonoids, which are lauded for their relaxing

properties.

2. 2. Skim Milk: Turns out that glass of warm milk really is calming.

3. 3. Oatmeal Carbs help you produce serotonin a calming hormone that helps fight anxiety’s negative effects.

4. 4. Salmon Research shows that omega- 3 fatty acids –help reverse stress symptoms

5. Walnuts Help lower blood pressure.

Want to Stay Stressed

?

DON’T EXERCISEEAT ANYTHING, ANYTIME YOU WANT

SMOKE, DON’T FASTEN YOUR SEAT BELTAVIOD ALL MEDITATION, RELAXATIONDRINK, USE STIMULATS, TAKE DRUGS

STAY DISORGANIZED

Activity:

Improve Stress Project

• Groups of 3 or 4• Chart• Sticky notes

Write on the sticky notes- ways to improve the “topic” Then place sticky note under the columns

Activity:

Worksheet: Stressed out!!

• Stay with your group• When you find the hidden word- talk about it

in your group• Why is this word so important?

?

Stress Management Skills

1. Responsible Decision: a. Take action that protect safety b. Take actions that promote health c. Follow laws d. Show respect to self and others.2. Time Management Plan: a. Plan ahead b. Use a calendar

• Have a Support Network:• a. Talk with adults – they can help evaluate

decisions• b. Friends can listen and give suggestions• C. Church groups• d. Community groups

• * Determine which stressors are in our control

Keep a Budget:a. Plan to spend moneyb. Plan to save moneyc. Have a account for emergency funds= major repairsd. Plan and save for a vacation

• Physical Activity:• a. Regular Activity helps the body regain

internal balance during times of stress.• Walk outside: be safe as well as social

• ** Beta-endorphins -substance that creates a feeling of well being.

Plenty of rest and sleep:a. Muscles relaxb. Heart rate ands blood pressure –slow

Breathing Techniques:a. Breathe in deeply through your nose keep mouth shut. Then let air out slowly through mouth

• Eat a Healthy diet:• a. Need vitamin B for the nervous system- rice

and grains• b. Salty foods can raise blood pressure• c. Limit caffeine – cause blood pressure to rise• d. Limit comfort foods: cake, cookies and ice

cream

Stress and Personality

• Does your personality have a lot to do with how you respond to stressors?

• Which one are you?

• Which one do you want to be?

Optimistic Pessimistic Perfectionist

Vocabulary

• Optimism – tendency to focus on the positive aspects of a situation(looking forward to the challenge)

• Pessimism – tendency to focus on the negative and expect the worst( threatened)

• Perfectionist – person who accepts nothing less than excellence(assuming bad things will happen)

• Resilience – ability to recover from extreme or prolonged stress

What is anxiety?

• Anxiety- is also a normal part of life.

• It is normal to worry about a sick relative or feel anxious about a job interview.

• But when you find it inter fears with daily work = not healthy.

Ways to handle anxiety• Change negative thoughts to positive ones.

• Laugh about things

• Take action to get things done=get focused and do the job> Make a plan.

• Have a routine

• Exercise

RESILIENCE

• ** = is having the support of family and friends.

• Know your strengths and have confidence in your abilities.

• Make realistic plans• Good communication & problem solving skills• Control your feelings• **Change is a part of life = opportunity

“You have two choices in lifeyou can be positive….

or you can be positive”~ Larry McDonald

Behavior Towards Others:How do you feel when you tell others about a decision you have

made?Do you feel secure?Do you feel a knot in your stomach?

• Self-Confidence – is belief in oneself, you believe in your ideas feelings and decisions. Your behavior is assertive.

• Assertive behavior – is the honest expression of ideas, feelings, and decisions. (no worry, control of yourself)

• Passive behavior – is holding back of ideas, feelings, and decisions.

• Aggressive behavior – the use of words or actions that are disrespectful towards others.

Vocabulary• Character – use of self-control to act on responsible

value• Self-Control – degree to which a person regulates

his/her own behavior• Personality – individual’s unique pattern of

characteristics • Self-Esteem – person’s belief about his/her worth • Positive Self-Esteem – belief that he/she is worthy and

deserves respect• Negative Self-Esteem – belief that he/she is NOT

worthy• Family Value – standard held by members of the family

What Are Some Ways To Improve

Your Self-Respect

?

Ways to Improve Self-Respect

1. Appearance2. Get exercise3. Care for people4. Enjoy activities for

self5. Spend time with

family and friends

6. Be responsible7. Support family and

friends8. Be honest9. Set goals10.Accept and handle

criticism 11. Have values

Activity:

Role Play

• Groups of 3• Draw from the bag – strip of paper• Plan with group• Act out

Vocabulary• Abuse – harmful treatment of another person• Physical Abuse – harmful treatment that results in physical

injury to the victim• Emotional Abuse – putting people down- feel really bad• Discipline – training that develops self-discipline and self

control• Preventive Discipline – training in which a parent explains

correct behavior and the consequences of wrong be behavior• Delayed Gratification – voluntarily postponing an immediate

reward in order to complete a task before enjoying a reward• Behavior on Media – major influence on health methods of

communicating info

What do you know about Addictions?

• Addiction – compelling need to take a drug or engage in a specific behavior (gambling)

• Codependent – person who wants to control another person • Formal Intervention – action by people: family who want a

person to get treatment• Relapse – return to previous behavior or condition• Codependence – mental disorder: which a person denies

feelings, starts to cope in harmful ways• Enabler – a person who supports the harmful behavior of

others

Addictions1. Relationship – need to connect to another person2. Shopping – need to purchase things “Born to Shop”3. Television – need to watch 6/7 hours a day (video, movies

and internet)4. Workaholism – need to work: to fill emptiness5. Eating Disorders – mental disorders: need to starve, binge,

or purge6. Drug Addiction – need for the drug: even if it harms the

body7. Nicotine – need nicotine: stimulate, relieve tension8. Exercise – need to exercise: relieve tension (don’t exercise:

feeling depressed)

Can addictions be stressful ?

Why?

Signs of Addictions

• Compelling need to take a drug or engage in a behavior.

• Taking the drug or engaging in the behavior instead of dealing with feelings of depression, boredom, anxiety.

• Trying to stop drug or behavior, but you can’t.

Ways to Avoid Addictions

• Stay informed: keep up to date about addictions.

• Make a self-check to recognize addiction, determine if you have any addictions: get help.

FINGER LIFESTYLE QUIZ

• I want you to: “ die young at as old an age as possible”

1. Bend your fingers, making 2 fist.2. 2. When I ask you about a health-related

behavior, they are to straighten a finger if you engage in that behavior.

Life Style Factors

• People who practice these habits tend to be healthier, happier and live longer.

• Called Life Style Factors because they are related to the way people live.

These Factors Are:

1. Between 8 and 9 hours of sleep per night2. 3 meals a day at regular times3. No smoking4. Daily breakfast5. Moderate Aerobic Exercise daily, or at least

three to four times a week6. Maintenance of recommended weight7. No/minimum use of alcohol

Changes in Life/Cope

• Minor problems and irritations are normal when people live together.

• Learn to talk about the problem with each other calmly

• Change can be a major cause of stress within a family.

• Illness• Moving• Baby• Divorce/marriage

• Loss of work• Drugs• Getting a new car• Death

• People use various coping strategies to deal with unpleasant or painful circumstances.

Are you one of these?

Vocabulary

• Denial – refusing to recognize a problem• Compensation – making up for weakness in

one area by excelling in another area• Rationalization – making excuses for actions

or feelings• Projection – putting your own faults onto

someone else• Daydreaming – escape unpleasant reality

Coping With Family Change

• Helping out-• Chores• Getting a job• Getting homework done

• Using stress management techniques• Getting back to daily routines

Activity

How would you handle this?

• Groups of three• Pick a card• Read the card in your group – discussion• Tell the class your positive thoughts

• What does loss mean to you?

• Have you ever had a family member or a close friend die?

• What does death mean?

Test Time