Stress

1. Stress (and ways to manage it!)

2. Two minute blitz • List all the things that cause you stress!! • 75-90% of Dr. visits are stress related!!!! • List all the symptoms you experience when you are stressed out.

3. Stress • The reaction of the body and mind to everyday challenges and demands • Affects the health triangle • Examples: • Running late • Missing the bus • Arguments with friends or parents • Big test • State championship game

4. Perception • The act of becoming aware through the senses • Page 92 – read example

5. Stress: • Is a physical and/or mental response to external or internal demands that are a perceived or real threat • Causes diseases of choices, not diseases of chance

6. Reacting to stress (p.94) • Stress is not necessarily good or bad. • Can have positive or negative effects • Can motivate or can be unhealthy if not handled properly

7. Stressor • Anything that causes stress • People • Object • Places • Events • Situations • Categories of causes of stress (p. 199) • What one person perceives as a threat, another may feel anticipation

8. Personality differences (Write notes for this slide on back of packet) • Type “A” • Sense of time urgency • Competitive, achievement oriented • Try to accomplish a lot in a short time • Type “B” • Take things in stride • Calm, relaxed, laid back • Personality Test!!!

9. Body’s Stress Response • When a situation is perceived as a threat - body begins the stress response. • Two major body systems are involved • Nervous system • Endocrine system • Response is involuntary or automatic and occurs in 3 stages (regardless of type of stressor)

10. Stage 1 – Alarm(p. 200) • Body and mind go into high alert • Fight or Flight Response begins • Body is prepared to fight or run away from threat • Adrenalin and Cortisol (hormones) are released in the body

11. Fight or Flight continued • Some physical functions increase: • Heart rate • Sweating • Cholesterol • Blood pressure • Upset stomach • Heightened senses • Nervous activity (twitching/shaking)

12. Fight or Flight continued • Some physical functions decrease: • Immune system • Field of vision • Memory • Energy level • Appetite • Joy in life • Digestion • Ability to reason

13. Stage 2 - Resistance • Body reacts to stressor • Body is able to perform briefly at a higher level of endurance • (ex. Run faster, stronger) • (ex. People in high stress situations can sometimes perform incredible feats – lifting a car off of a trapped child) • Body tries to return to a normal, balanced state

14. Stage 3 – Fatigue (exhaustion) • Occurs after prolonged exposure to stress • Lowers ability to handle other stressors effectively • Mind and body are exhausted • ( p. 201) • Repeated stress can lead to stress related illnesses • Can be minor – sleeplessness or upset stomach • Can be life threatening – high blood pressure, heart disease, stroke

15. Critical to identify when you are stressed Why????

16. Stress and your Health • Stress can lead to a psychosomatic response • A physical reaction that results from stress rather than from an injury or illness • Psycho – means of the mind • Somatic – means of the body • (p 202 - 203) – List from homework!!!

17. Stress and your Health cont. • Common physical effects • Headache • Asthma • Increased blood pressure • Weak immune system • Common mental/emotional effects • Difficulty concentrating • Mood swings • Increased risk of substance abuse

18. Chronic Stress • Stress associated with long-term problems that are beyond a person’s control • Reaction is less than fight/flight response but lasts for a longer amount of time. • Symptoms include: • Upset stomach • Headache • Insomnia • Change in appetite • Feeling anxious

19. Managing Stress • Identify Cause of Stress • Life event – • birth or death in family, divorce, moving • Physical stressors – • noise, injury, lack of rest • Daily hassle – • time pressure, conflict, deadlines

20. Stress Scale for Youth • Results • 250 or more – may be overstressed • 150-250 – moderate stress • Under 150 – reasonable stress

21. Managing Stress cont. • Avoid stress (when possible) • Walk away from a tense situation • Learn to say “no” at the appropriate times • Manage Stress • Change perception – see it as an opportunity to learn • Plan ahead – • What do you want to accomplish • What steps will I take • How much time will it take • (p. 206 overcoming test anxiety)

22. Managing Stress cont. • Adequate sleep 8-9 hours • Regular physical activity • Eat nutritional food • Poor eating can cause or increase stress • Eat regular meals • Limit “comfort” foods • Limit caffeine • Avoid tobacco, alcohol and other drugs • P. 208 – Health minute

23. Stress Management Techniques • Skills that help an individual handle stress in a healthful, effective way • Redirect energy – do something different for a time • Relax and laugh • Relaxation response – a state of calm that can be reached if one or more relaxation techniques are practiced regularly • Examples – deep breathing, stretching, laughing

24. Stress Management Techniques cont. • Positive Outlook • “Whether you think you can or you can’t, either way you’re right” • Frog story • Seek support • Find someone to listen….friend, parent, counselor etc.