DEALING WITH STRESS

1. DEALING WITH STRESS Senior Health-Bauberger

2. What is stress? • Stress is the response of the body and mind to being challenged or threatened. • Stress is experienced when situations, events, or people make demands on the body and mind. • 2 types: • Eustress = positive stress • Distress = negative stress

3. Stressors • Stressors are events or situations that cause stress • Four general types: • Major life changes (death in a family, graduating from high school…) • Catastrophes (natural disasters, violent crimes…) • Everyday problems (missing the bus, losing your keys…) • Environmental problems (overcrowded bus, poor air quality, freezing temperatures…)

4. 3 Stages of Stress • Alarm Stage • Resistance Stage • Exhaustion Stage

5. Alarm Stage • Adrenaline released into your blood, heart beats faster, breathing speeds up, muscles tighten • Experience the “Fight or Flight Response” • Prepares your body to fight/flee the stressor: • Breathing rate increases • More sugar released into blood • Flow of blood to skin reduced, sweating increases • Flow of blood to brain increases • Pupil open wide • Heart rate and blood pressure increases • Flow of blood to digestive system reduced, more stomach acid produced • Muscles tense, more energy produced by cells

7. Resistance Stage • Body adapts to the continued presence of the stressor • As the symptoms from the alarm stage disappear and the body uses up energy resisting the stressor you become tired, irritable, and less able to handle the stress

8. Exhaustion Stage • This stage is only experienced when extreme stress is experienced over a long period of time • Body can no longer keep up with the demands places on it, resources depleted

9. Warning Signs of Stress • Behavioral Changes • Overeating, sleep problems, withdrawing from relationships, reckless behavior • Changes in Thinking • Unable to concentrate, negative thinking, excessive worrying, self-criticism • Physical Changes • Muscle tension, headache, upset stomach, pounding heart, shortness of breath, increased sweating • Emotional Changes • Irritable, angry, impatient, nervous, increased crying

10. Stress and Illness • 57% of female teens and 36% of male teens report having at least 1 headache each week • Stress can trigger illness, reduce the body’s ability to fight illness, and make diseases harder to control • Prolonged stress can lead to stomachaches, asthma, and headaches

11. Stress and Illness • During the alarm stage, immune system functions better than usual… after prolonged stress, however, immune system weakens and the body is unable to control diseases or fight off illnesses • Also during the alarm stage, the heart beats faster, blood vessels narrow, and blood pressure rises… prolonged stress can damage the heart, the linings of blood vessels, and cause high blood pressure (increases risk of heart disease)

12. How to Deal with Stress • Take control of the stressor • Time management, mental rehearsal • Reduce tension • Physical activity, relaxation, biofeedback • Change mindset • Avoid negative thinking, humor • Build resilience • Take action, build support system, develop a routine • Ask for help • Share the problem, professional or family and friends