What is

1. What is

2. Immediate Stress • Stress is created by stressors • The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. • All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.

3. Teens have feelings of not being able to cope with the demands being placed upon them and a concern about the consequences of not being able to cope. • The predominant emotion is anxiety.

4. Class Discussion: What are some ways stress physically or emotionally effect you?

5. Anxiety .

6. Ongoing or long-term stress • The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. • This can wear out the body's reserves, leave a person feeling depleted or overwhelmed, and cause other problems.

7. How to avoid a build up of stress in the first place: • Eat right, get enough sleep, avoid drugs, alcohol, tobacco and excess caffeine (100-300 mg/day) • Spend time in HEALTHY activities which you actually enjoy, whether it’s reading, writing, music or sports • Remove constant sources of stress, like cell phones, email, IM, texting and social media • This should prevent both the reality and the perception of time being over committed

8. 4 major warning signs : • Constant fatigue stress can wear you out and make you feel tired all the time • Persistent discomfort stress can actually hurt, since both mind and body register stress • Burnout stress can cause depression, and change what you care about • Breakdown stress can be debilitating, and leave you unmotivated

9. Symptoms of stress: • Physical illness (headaches, stomachaches, chronic fatigue) • “Shutting down" and withdrawal from people and activities • Increased anger or irritable lashing out at others • Increased tearfulness and feelings of hopelessness • Chronic feelings of worry and nervousness • Difficulty sleeping and eating • Difficulty concentrating

10. Class Discussion: What techniques do you already do to reduce stress?

11. Avoid creating excess demands in these threemajor areas: goals, standards, and limits • Goals are great but avoid setting lots of ambitious goals in many different areas. Do not over- commit. Even teenagers have only so much time and energy in any one day. • Setting standards guard against putting undue pressure on yourself by a tendency to seek perfection in everything. Perfection is a fallacy • Setting limits place limits on your desire to fulfill your obligations to others. Set limits on yourself to fulfill your own wants.

12. So set challenging but realistic goals, standards and limits • It’s not difficult to see that the higher the goals, standards and limits that teenagers put on themselves, the higher the demands they place on themselves, and therefore the greater the chance that they will put themselves under stress from over demand.

13. Stress Management Skills for Teens • Take deep breaths accompanied by thoughts ("I can handle this") • Set small goals and break tasks into smaller manageable chunks • Exercise, eat healthily and avoiding excessive caffeine (100-300 mg/day) • Focus on things you can control and let go of things you cannot control • Rehearse and practice feared situations (e.g., public speaking or asking someone out on a date) • Talk about problems with others, including parents, older adults and friends • Lower unrealistic expectations • Schedule breaks and enjoyable activities, such as music, art, sports and socializing • Accept yourself as you are and identifying unique strengths and build on them, realizing NO ONE IS PERFECT!

14. Class Discussion: What is a new technique that you could you try to your reduce stress? Why do you think this technique will be helpful?