Stress!!Stress!!

What is it and how to deal with it!What is it and how to deal with it!

OpenerOpener

Take Stress Assessment Quiz-Take Stress Assessment Quiz-

““How Stressed Are How Stressed Are You?”You?”

Warm UpWarm UpChapter 4Chapter 4

1. In your notes, define the term 1. In your notes, define the term stress…in your own words.stress…in your own words.

2. Identify the top 3 stressors 2. Identify the top 3 stressors (triggers/situations) in your life daily (triggers/situations) in your life daily life…list them from most life…list them from most overwhelming to least (1-3)overwhelming to least (1-3)

3. Partner up with someone and 3. Partner up with someone and make a new list…causes of stress make a new list…causes of stress for most teens (list 10), each writing for most teens (list 10), each writing down the 10 stressorsdown the 10 stressors

Chapter 4/Lesson 1: Understanding Stress Chapter 4/Lesson 1: Understanding Stress

Stress? What is that?Stress? What is that?

StressStress: the reaction of the : the reaction of the body and mind to everyday body and mind to everyday challenges and demandschallenges and demandsThe feeling you get when you The feeling you get when you react to life’s pressuresreact to life’s pressuresPart of your body’s instinct to Part of your body’s instinct to meet a challengemeet a challengeA normal reaction that all people A normal reaction that all people experienceexperience

What causes stress? What What causes stress? What are some common causes?are some common causes?

Stressor:Stressor: anything that causes anything that causes stress (new, challenging, or stress (new, challenging, or potentially unpleasant situation. potentially unpleasant situation.

Because everyone responds Because everyone responds to situations differently and to situations differently and has different experienceshas different experiences

EACH PERSON WILL HAVE EACH PERSON WILL HAVE HIS/HER OWN CAUSES and HIS/HER OWN CAUSES and INTENSITY OF THE SITUATIONINTENSITY OF THE SITUATION

What Causes StressWhat Causes Stress?? Life SituationsLife SituationsSchool demands, family, friends, School demands, family, friends,

bullying, abusebullying, abuse

Environmental Environmental StressorsStressors

unsafe neighborhood, weather, war, unsafe neighborhood, weather, war, media (TV, internet), natural media (TV, internet), natural disastersdisasters

Biological StressorsBiological Stressorschanges in body, injury, illness, disabilitychanges in body, injury, illness, disability

Cognitive Stressors Cognitive Stressors (mental)(mental)

poor self-esteem, personal appearance, poor self-esteem, personal appearance, not fitting innot fitting in

Personal Behavior Personal Behavior StressorsStressors

busy schedule, alcohol, drugs, busy schedule, alcohol, drugs, relationship issuesrelationship issues

Common TEEN Common TEEN StressorsStressorsSchoolworkSchoolworkMoneyMoneyPeer pressurePeer pressureJuggling too many Juggling too many activities/responsibilitiesactivities/responsibilitiesLow Self-EsteemLow Self-EsteemParents/getting alongParents/getting alongRelationships/datingRelationships/datingRemarriage of a parentRemarriage of a parentDivorceDivorceSerious illness/loss of loved Serious illness/loss of loved oneone

Different Types of StressDifferent Types of Stress

Eustress:Eustress: a positive a positive form of stress, often form of stress, often associated with associated with desirable events-like desirable events-like winning a sports winning a sports game or making a game or making a good grade on a good grade on a paper.paper.

*certain amounts of stress is good…it helps you rise to a challenge

**Has a positive outcomeWinning a race, graduating college,

getting married, having a baby, getting a job/job promotion

Distress:Distress: a stress a stress caused by adverse caused by adverse events that produce events that produce negative effects-like negative effects-like being late for an being late for an important event or important event or not making as good not making as good of a grade as you of a grade as you thought you wouldthought you would

**negative outcomeA love one dying, getting mugged,

divorce, losing your home/job

How does STRESS affect How does STRESS affect the body?the body?

When faced with a challenge, changes in When faced with a challenge, changes in your body help you react quicklyyour body help you react quickly

((Stress Response)Stress Response)

3 Stages of Stress3 Stages of StressAlarm StageAlarm StageResistance StageResistance StageExhaustion StageExhaustion Stage

(Fatigue)(Fatigue)

Alarm StageAlarm Stage increased blood flowincreased blood flow breathing speeds upbreathing speeds up Blood pressure risesBlood pressure rises Increase in perspirationIncrease in perspiration pupils dilate, hearing improves pupils dilate, hearing improves heart rate/pulse increases heart rate/pulse increases

(Physical Response )(Physical Response ) HypothalamusHypothalamus (receives danger signal from (receives danger signal from

other parts of the brain) An overreacting of the other parts of the brain) An overreacting of the nervous system to get the body ready to nervous system to get the body ready to handle the stressor known as “Fight or Flight”. handle the stressor known as “Fight or Flight”.

Pituitary gland Pituitary gland stimulates the adrenal glandstimulates the adrenal gland AdrenalineAdrenaline (emergency hormone) and (emergency hormone) and CortisolCortisol

that prepares the body to respondthat prepares the body to respond

Cortisol-What is it?Cortisol-What is it?

A hormone that is produced by the A hormone that is produced by the adrenal glands.adrenal glands.

Is highly effected by stress levels Is highly effected by stress levels through metabolism, and the through metabolism, and the breaking down of fats, glucose and breaking down of fats, glucose and protein.protein.

Spikes of cortisol can cause you to Spikes of cortisol can cause you to store body fat.store body fat.

Ideal to have a steady release of Ideal to have a steady release of cortisol into the blood.cortisol into the blood.

Resistance StageResistance Stage“Stressed Out“Stressed Out

Exposure to stress continues…remains Exposure to stress continues…remains alertalert

Body adapts and can handle the stress; Body adapts and can handle the stress; perform at a high level (only for a short perform at a high level (only for a short time)…time)…

Body becomes worn downBody becomes worn down

~Signs of being stressed out-~Signs of being stressed out- Irritable, angry Irritable, angry Overreacting to minor eventsOverreacting to minor events Having problems sleepingHaving problems sleeping Mental and Physical weakness occurMental and Physical weakness occur

(forget things, lack of energy, blaming others for (forget things, lack of energy, blaming others for things gone wrong)things gone wrong)

Turning to unhealthy habits (alcohol, smoking, Turning to unhealthy habits (alcohol, smoking, etc)etc)

Exhaustion StageExhaustion Stage Prolonged symptoms of Prolonged symptoms of

resistance stage breaks the resistance stage breaks the body down and you get body down and you get exhausted and tired (fatigued)exhausted and tired (fatigued)

Hard to get motivated for usually Hard to get motivated for usually exciting things.exciting things.

Depression can occurDepression can occur Body susceptible to illness and Body susceptible to illness and

emotional breakdowns.emotional breakdowns. Other stressors are hard to Other stressors are hard to

handlehandle

Effects of Prolonged Effects of Prolonged StressStress

Psychosomatic Response-Psychosomatic Response-PhysicalPhysical reaction resulting from reaction resulting from stress rather than from and injury stress rather than from and injury or illness.or illness.oHeadachesHeadachesoWeakened immune systemWeakened immune systemoHigh blood pressureHigh blood pressureoBruxism Bruxism (clenching jaw, girding (clenching jaw, girding teeth)/Tensionteeth)/Tension

oDigestive disordersDigestive disorders

Stress Test/ResultsStress Test/Results

I am not sure exactly how it works, but this is amazingly accurate. Read the full description before looking at the picture.

The picture below has 2 identical dolphins in it. It was used in a case study on stress levels at St. Mary's Hospital.

Look at both dolphins jumping out of the water. The dolphins are identical. A closely monitored, scientific study revealed that, in spite of the fact that the dolphins are identical; a person under stress would find differences in the two dolphins. The more differences a person finds between the dolphins, the more stress that person is experiencing. Look at the photograph below and if you find more than one or two differences you need to go on vacation.

No Need to Reply, I'll be on Vacation!!!(I didn't know Longhorns could jump so high)

Never take life SO Seriously…ENJOYhttp://www.arc.sbc.edu/stressquiz.html

Chapter 4/Lesson 2Chapter 4/Lesson 2

Managing StressManaging StressIdentifying what is stressful is the first Identifying what is stressful is the first step in learning how to manage it.step in learning how to manage it.The effects of stress are additive (build up over time)The effects of stress are additive (build up over time)

Chronic StressChronic Stress--stress stress associated with associated with long-term problems that are now out of long-term problems that are now out of control (lost focus on the initial cause of control (lost focus on the initial cause of stress)stress)**While chronic stress is not a direct killer, it definitely places individuals While chronic stress is not a direct killer, it definitely places individuals at high risk for serious and potentially deadly medical conditions in the at high risk for serious and potentially deadly medical conditions in the futurefuture

**cancer, suicide, depression, heart-attack, stroke, weight gain/loss**cancer, suicide, depression, heart-attack, stroke, weight gain/loss

acute stress acute stress is ever-presentis ever-present

Difference? ExplainDifference? Explain

Chapter 4/Lesson 2Chapter 4/Lesson 2

Stress Management Stress Management TechniquesTechniques1.1. Avoid/Limit StressAvoid/Limit Stress

(Incorporate Time-Management Skills)(Incorporate Time-Management Skills)Why should we learn to manage our time? Effective

time management will help us? Get more done- once you have established a list of tasks

and prioritized them, you will find that you can get much more accomplished. No more running around attempting to do tasks and feeling as if you have not completed anything at the end of the day.

Gain control over your life- It might seem like your never-ending list of “things to do” runs your entire life. Until you create your list and prioritize your tasks, it is very possible to feel this way.

Add time to your daily life- By getting more done and gaining control over your life, you are without a doubt able to add time to your life. When you have prioritized and gotten tasks completed, you have more time for things that you want to do.

Reduce stress- Procrastination and constant chaos leads to stress. Stress leads to long-term health problems. Why put yourself through this?

Focusing on the most important things first, we are

able to get a lot more accomplished! PRIORITIZE

What are some of the barriers that What are some of the barriers that prevents us from accomplishing prevents us from accomplishing things?things?

1.1.DistractionsDistractions

2.2.InterruptionsInterruptions

3.3.ProcrastinationProcrastination

Do what you have to do, so you can do what you want to do!

Other Stress Management TechniquesOther Stress Management Techniques

2. Handle Stress/Reduce Its Effects2. Handle Stress/Reduce Its EffectsoRelaxation Techniques…Learn to RelaxRelaxation Techniques…Learn to Relax

Practicing these techniques can bring about…Practicing these techniques can bring about…

Relaxation Response…state of calmRelaxation Response…state of calmoRedirect Energy Redirect Energy oSeek supportSeek support

3. Stay Healthy/Build Resiliency3. Stay Healthy/Build Resiliency(Self-Maintenance Habits)(Self-Maintenance Habits)oRest, Exercise, Eat right, get plenty of sleepRest, Exercise, Eat right, get plenty of sleep