UNIT 3 – MENTAL & EMOTIONAL HEALTH3.2 MANAGING STRESS AND ANXIETY

Objectives

•Standard 1▫Objective 2b: Explore the risk and

protective factors of mental and emotional health

▫Objective 2d: Apply stress management techniques

▫Objective 3a: Review types of mental disorders

Starter•What is the difference

between stress and anxiety?

WHAT DO YOU SEE?

Old or

young?

Perception - the act of becoming aware through the senses.

* Did you need help to find the “other” image in any of the pictures?

Stress

•Stress – the reaction of the body and mind to everyday challenges and demands.

•Stressor – anything that causes stress.

Stressor

Negative Perception

Positive

DISTRESSFear, anxiety,

negative,

EUSTRESSFUN,THRILLS, EXCITEMENT

Causes of Stress (Stressor)Biological Stressor – illness, disabilities, injuries.

Environmental Stressor – poverty, pollution, crowding, noise, natural disasters.

Stressors cont.•Cognitive Stressor – perception of a situation.

•Personal Behavior Stressor – tobacco, alcohol, drug abuse, inactivity.

•Life Situation Stressor – death, divorce/separation, relationship problems.

Body’s Response to Stress

Alarm – mind and body go in high alert. Body prepares for a “Flight of Fight” response.

Endorphins Released

Increased Bronchial

Size

Increased Heart Rate

Increased Breath Rate

Increase Production

of Glycogen from Liver

for Fast Energy

Blood Flow Redirected

to Extremities

Increase in Hearing, More

Aware

Pupils Dilate, Visual Acuity

Resistance – the body responds by “Fighting” or taking “Flight”. Body can briefly perform at a high level of endurance. People have been known to perform superhuman feats.

•Fatigue – mind and body become exhausted.▫Physical Fatigue – muscles become very

tired.▫Psychological Fatigue – results from to much

worry, depression, boredom, isolation.▫Pathological Fatigue – tiredness brought on

by body’s defenses fighting disease.

Yerkes-Dodson Principle-implies that to a certain point, a specific amount of stress is healthy, useful, and even beneficial.

Distress

Distress

OPTIMAL

1 5 93 72 4 6 8

Bored, tired, unhappy,

restless, prone to illness

Productive, energetic, happy, creative, healthy

Burned out, exhausted,

overweight, irritable, prone to illness

Guitar String Analogy

No tension = no soundToo much tension = will sound a note higher than

desirableToo little tension = will sound a note lower than

desirableProper tension = the desirable note

Effects of StressPHYSICAL• Headache• Asthma• High Blood Pressure• Weakened Immune System

MENTAL/EMOTIONAL• Difficulty Concentrating• Mood Swings• Risk of Substance Abuse

Why is high stress harmful to our health and well-being?

Managing Stress

•Plan Ahead – Time Management•Get Enough Sleep – 7-8 Hours•Exercise Regularly •Good Diet •Avoid Alcohol, Tobacco, and Other Drugs

Stress-Management Techniques

•Stress Management Skills – skills that help an individual handle stress in a healthful, effective way▫Redirect Energy – exercise, work on creative

projects▫Relax/Laugh – relaxation response – state of calm

reached through relaxation techniques▫Positive Outlook – the way you think will often

determine how you feel▫Seek Support – confide in someone you trust▫Express Yourself – share feelings with people you

trust

Relaxation Techniques

•Breathing for Relaxation•Meditation• Imagery•Music Therapy•Progressive Relaxation•Autogenic Training•Power Naps•Visualization

Resiliency

•Resiliency – the ability to adapt effectively and recover from disappointment, difficulty, or crisis.

James Stockdale In a business book by James C. Collins, called Good to Great, Collins writes about a conversation he had with Stockdale regarding his coping strategy during his period in the Vietnamese POW camp.

“I never lost faith in the end of the story, I never doubted not only that I would get out, but also that I would prevail in the end and turn the experience into the defining event of my life, which, in retrospect, I would not trade."

When Collins asked who didn't make it out of Vietnam, Stockdale replied:

“Oh, that's easy, the optimists. Oh, they were the ones who said, 'We're going to be out by Christmas.' And Christmas would come, and Christmas would go. Then they'd say, 'We're going to be out by Easter.' And Easter would come, and Easter would go. And then Thanksgiving, and then it would be Christmas again. And they died of a broken heart."

Stockdale then added:

“This is a very important lesson. You must never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be."

Witnessing this philosophy of duality, Collins went on to describe it as the Stockdale Paradox.

Assignment

•Chapter 8 Review•Recalling Facts pg. 220 #1-12