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Unit 2 Mental & Emotional Health
Managing Stress and
Coping with Loss
Lesson 5
Understanding Stress
What is Stress?
Stress – is the reaction of the body and mind to everyday challenges and demands Can appear quickly (running late for the bus)
Can slowly build for days (pressure to perform well on your next exam)
Acute stress: Brief
Chronic stress: Long term
How much stress affects you depends on your Perception…(the act of becoming aware through senses) Previous experiences can have an effect on stress
Name some of the things that stress out… Any examples?
Reaction to Stress
Stress can have both negative and positive effects
Positive stress: motivates you This type of stress inspires you to work harder
Negative stress: interferes with your ability to perform It can cause you to feel distracted, overwhelmed, impatient,
frustrated, or even angry. NEGATIVE STRESS CAN HARM YOUR HEALTH!!!!!
What kind of symptoms do people show when they are experiencing stress? Measure your stress…
Causes of Stress
Stressor – source of stress or anything that causes stressEustress: Healthful response to a stressor
Distress: Harmful response to a stressor
What is the difference between good stress and bad stress? Examples…
Can be real or imagined
Anticipated or unexpected
Can be people, objects, places, events, and situations
Certain stressors like sirens affect most people the same way – causing heightened alertness.
What causes your stress, may not cause stress for someone else
Your Body’s Response To Stress
How does the body react to stress?
When you perceive something to be dangerous, difficult, or painful, your body automatically begins a stress response
Both your nervous system and endocrine system are active when your body responds to stress.
The physical response is largely involuntary (automatic). The stress, regardless of type of stressor, involves three stages
Three Stages To Stress Response
General Adaptation Syndrome (GAS): series of body changes that result from stress. Occurs in 3 stages…
Stage 1 – Alarm Your mind and body go on high alert. FIGHT OR FLIGHT RESPONSE
Stage 2 – Resistance Your body accepts and reacts to the stressor
You may perform at a high level or with more endurance for a brief period
Stage 3 – Exhaustion If exposure to stress is prolonged, your body loses its ability to adapt
You begin to tire and lose the ability to manage stressors effectively
Stage 1- AlarmYour mind and body
go on high alert.
FIGHT OR FLIGHT RESPONSE
Stress and Your Health
Psychosomatic Response – a physical reaction that results from stress rather than from an injury or illness Headache
Weakened immune system
High blood pressure
Digestive disorder
Mental/Emotional and Social Effects Difficulty concentrating
Irritability
Mood swings
Using alcohol or drugs to relieve stress CREATES MORE PROBLEMS!
Lesson 6
Managing Stress
When Stress Becomes a Problem
o The effects of stress are ADDICTIVE – it builds up
o Chronic Stress – stress associated with long-term problems that are beyond a persons control
o You can not eliminate all stress from your life---you can manage it!
Stress Management Techniques
o Stress Management Skills: Help you manage stressors in a healthful, effective way. Techniques to prevent & deal with stressors. Protects one’s health from the harmful effects produced by the stress response.
o Some skills involve strategies to prevent stress
o Some focus on coping with the impact of stress
o Name some ways teens can manage or ease stress…
Stress Management Techniques
AVOIDING AND LIMITING STRESS Easiest way to reduce stress effects.
o Use Refusal Skills
o Use your refusal skills to say NO
o Plan Ahead
o Manage your time wisely
o Think Positively
o You cant control everything in your life, be we can control how we respond to events. A positive outlook limits stress by shifting your perception and the way you react to the stressor
Stress Management Techniques
Handling Stress and Reducing Its Effects Try and find ways to reduce their negative effects, to lower the impact of
stress on your health
oPractice Relaxation Techniques Deep breathing, thinking pleasant thoughts, take a warm bath, get a massage, laughing
Relaxation Response: state of calm
oRedirect Your EnergyUse the energy from the stressor in a constructive way, go for a walk, swim, job, or play a pick up game of basketball
oSeek Support Just talking about your problem can make you feel better! Confide in someone you trust( Parent, Friend, Teacher)
Staying Healthy and Building Resiliency
Developing habits that maintain your general health will also help reduce the effects of stress
They also play a role in preventing stress, reducing stress, and helping your mind a body recover from stress
o Get Adequate Rest
o By getting adequate sleep you can face the challenges and demands of the next day. Using time management skills will allow you to get 8-10 hours of sleep each night
o Get Regular Physical Activity
o Can release bottled up energy and clear your mind (it helps you sleep better too!)
o Eat Nutritious Foods
o Good eating habits - helps your body function properly and reduces stress
o Bad eating habits - contribute to stress, weaken the body, and reduce the ability to concentrate
Lesson 7
Dealing with Depression
What is depression?What causes depression?
o Normal reaction to feel angry or depressed while trying to adjust to a life crisis.
o Inability to cope with a life crisis. Changes in brain structure.
o How is depression different from feeling sad?
o Do you know someone who has been depressed?
o What are some ways to tell if someone is feeling depressed?
Symptoms of depression…
o Deep sadness
o Apathy (lack of strong feeling, interest or concern)
o Fatigue
o Agitation
o Sleep disturbances
o Weight or appetite changes
o Lack of concentration
o Feelings of worthlessness
o Morbid thoughts
Minor depression…Major depression…
o Mood disorder accompanied by feelings of hopelessness, sadness or helplessness.
o Mood disorder accompanied by long-lasting feelings of hopelessness, sadness or helplessness.
Coping with depression…What kinds of things can you do to avoid
depression?
o Talk with a parent, guardian, mentor or trusted adult.
o Stay connected with friends.
o Practice healthful behaviors, such as eating nutritious meals & exercise.
o Use anger-management skills.
o Practice stress-management skills.
o Avoid the use of alcohol & other drugs.
o Take steps to develop resiliency.
REFLECTIVE QUESTIONS:
o Why is it so important for people with depression to get help? What might happen if they do not get help?
o What should you do if your friend is depressed, but asked you not to tell anyone?
Lesson 8
Dealing with Suicide
What is suicide?What is parasuicide?What are cluster suicides?
o Intentional taking of one’s own life
o Suicide attempt in which a person does not intend to die.
o Series of suicides occurring within a short period of time and involving people who are connected in some way.
o Suicide is never the best choice!!
o Parasuicide is a cry for help!!
What are suicide prevention strategies?
o Techniques that can be used to help prevent a person from thinking about, attempting, and completing suicide.
What to know about getting help…
o Listen
o Encourage them to seek help
o Tell a trusted adult
Suicide Prevention Strategies
o Look for warning signs when a teen is depressed
o Listen without giving advice
o Take a suicide threat seriously
o Ask if the teen has a specific plan & means to follow through
o Do not be sworn to secrecy
o Call a parent, guardian or other responsible adult immediately
o Stay with the teen until professional help arrives
Lesson 9
Coping with Loss and Grief
Acknowledging Loss
o What is loss?
o What is grief?
o What is anticipatory grief?
o Feeling that occurs when someone dies or life situation changes
o Intense emotional suffering caused by a loss, disaster or misfortune
o Grief experienced prior to a loss
Acknowledging Loss
oEveryone experiences loss in their life and the grief that it brings oYou may have felt or experienced:
o Pain of rejection
o Breakup from a relationship
o Death of a pet, friend, or family member
o Changing schools and miss the friends you left behind
oGrieving – common natural reaction to any loss that brings on strong emotions
o Acknowledging and understanding your grief will help you begin the healing process
What are some causes of loss & grief?
oA change in the family
oChanges in living conditions
oThe death of a friend
oSuicide
oThe death of a well-known person
oTragedies in the news
oThe end of something special
The Grieving Process o Denial or Numbness
o It may be difficult to believe that the loss has occurred
o Emotional releaseo Loss is recognized, this stage often involves crying
o Angero Person uses anger because he or she feels powerless
and unfairly deprived o Bargaining
o Person may make promises in the hope of changing the outcome of what happened, if what was lost can be returned
The Grieving Process
o Depressiono Beyond the feelings of sadness, feelings of isolation,
alienation, and hopelessness may occuro Remorse
o Person may become preoccupied with thoughts about how the lose could have been prevented
o Acceptanceo Person faces the reality of loss and experiences
closureo Hope
o Remembering becomes less painful, and the person begins to look toward the future
Coping with Death
Coping – dealing successfully with difficult changes in your life.
Death is one of the most painful losses we can experience
Most people respond by…
Mourning – the act of showing sorrow or grief. It includes:
•Talking about the person experiencing the pain of the loss
•Searching for a meaning
•Dwelling on things that cannot be changed will only add to your hurt, instead try and think about how the relationship was positive in your life
Showing Empathy
What is empathy?Ability to share in another person’s emotions or feeling
Having friendship and support when grieving makes the process easier.
If you know someone who is grieving, here are ways you can help:
•Help the person recall happy, positive memories
•Be a sympathetic listener, and use silence when appropriate (sometimes just nodding your head shows you understand)
•Don’t rush the grieving process or attempt to resolve the persons grief in one day.
Symptoms of Loss & Grief
Numbness
Shock
Loss of appetite
Intestinal upsets
Sleep disturbances
Loss of energy
Shortness of breath
Confusion
Crying spells
Moodiness
Outbursts of anger
Depression
Traumatic Event or Life Crisis…
Event or experience that has a stressful impact sufficient to overwhelm your normal coping strategies.
They are shocking and sudden such as:•Accidents
•Violent assaults
•Deaths
•Suicides
•Natural disasters
•After a traumatic event or life crisis you may question your sense of security and confidence.
•Seek support from your family members, close friends, community groups, and agencies to help manage your shock and grief.
How does one cope during a traumatic event?
Spend time with a friend or family member
Share your feelings of loss and pain
Encourage the person to talk about his or her death
Listen carefully to the person’s feelings & thoughts about the past, present & future
Reassure the person with affection, hold hands or hug
Share your grief with family members & friends
Continue your daily routine if possible
Consider what you will do to keep alive the memory of the person
Allow yourself time to grieve
Community Support
Common mourning rituals include (but not limited to):• Memorial services
• Wakes
• Funerals
• All celebrate the life of the person that has died
