Managing Stress Palmer High School Health Education

1. Managing StressPalmer High SchoolHealth Education

2. Objectives • You will examine the cause and effect of stress in your own life. • You will be able to recognize stress by knowing your physical, mental/emotional and behavioral signs. • You will explore strategies to reduce stress and then create a plan to manage your personal stressors

3. Do teens have stress? Prove it! Brainstorm with your table-mates! Write down what causes stress in the lives of most teenagers.

4. STRESS • Stress is ….the reaction of the body and mind preparing to meet challenges and demands • Stress requires ….the body to adjust so that it can return to a normal state (homeostasis) • Stress impacts ….all areas of health – not just mental and emotional health

5. Teen Pressure

6. Eustress vs. Distress At your table, discuss the difference between distress and eustress. (Write your definitions in the arrows.) STRESS DISTRESS EUSTRESS

7. StressNegative or Positive? Stress becomes negative, distress, when: • You have too much stress • You don’t know how to cope with stress • You are experiencing a distressful situation • Look at your list at the top of your notes – circle ones that could be considered negative

8. Is stress only negative? Put a box around the responses that would be considered positive, eustress, even though you probably identified them as a problem. What makes stress positive sometimes?

9. Stress Can Be Positive When we are challenged or experiencing eustress, it can help us: • achieve our goals • be more creative • increase our motivation • develop a sense of control and empowerment Identify your distress and your eustress! (Write them in your notes)

11. stand I Cycle Cycle Cycle T O w N Dice Dice ECNALG Death Life R ROAD A D SIDE SIDE BAN ANA Issue Issue Issue Issue Issue Issue Issue Issue Issue Issue TEASING YOUR BRAIN CAN DE-STRESS YOUR MIND

13. STRESSORS • Stressors are anything that cause an individual to feel stress

14. Stressors

15. Categories of Stressors Right down examples of each category – try to pick ones that are personal to you

16. Biological Stressors • Illnesses • Disabilities • Injuries • Migraines • Asthma • Allergies • Scoliosis • Diabetes / Arthritis • Acne What’s missing?

17. Environmental Stressors • Poverty • Pollution • Crowding • Noise • Natural disasters • Weather • Room temperature • Odors • Friends – Family • Peers

18. Cognitive or Thinking Stressors • Negative attitude Pessimistic • Fear of failure or feelings of inadequacy • Learning difficulties Dyslexia ADD Autism Struggle with certain subject areas in school • Poor self-esteem

19. Personal Behavior Stressors Come up with a list of the different choices that teens make that add stress to their lives. Personal Choices and Decisions (Type A or B Personality Test)

20. Type A or B? • Complete the test by choosing where you fit on the continuum. • Get a score to determine whether you are A or B • Read the article on your type – (close to your type) • Identify 3 ways that your personality can add to your stress level – write them in the behavioral box

21. Possible Behavioral Stressors • Skipping class • Procrastinate • Poor preparation • Social media • Phone / texting • Too competitive • Lack of sleep! • Disciplinary issues • Poor communication • Risk taking – impulse! • Don’t eat breakfast • Avoidance • Time management • Poor study skills • Over extended • Having a job + school • Not managing emotions • Don’t think things through

22. Life Situation Stressors Some stress in our lives can be caused by situations or events that are completely out of our control. (Life Event Scale Stress Test) Write your top 5 in the life situation column.

24. Deep Breathing Exercise • Inhale through your nose, expanding your belly, then fill your chest. Counting to 5 • Hold and count to 3. Feel all your cells filled with golden, healing balancing sunlight and energy • Exhale fully from slightly parted mouth. Feel your cells releasing waste.

26. Stages of StressThe Stress Response • Alarm Stage • Resistance Stage • Fatigue Stage

27. ALARM STAGE • Stress Response begins • Adrenaline released (emergency hormone) • Physical changes preparing you to defend yourself or flee from danger – what are they? • Danger comes in many forms • Pupils dilate • Increased perspiration • Faster heart rate • Rise in blood pressure • Respiration increases • Increased blood flow to muscles • Increased blood flow to brain • Decreased blood flow to organs/skin • Muscle tension increases • Release of blood sugar http://www.youtube.com/watch?v=tCn1LzOk6Hs

28. Resistance Stage • If exposure to a stressor continues, you either fight or take flight! • You are able to perform at a higher level of endurance or strength • Some people have accomplished incredible feats during this stage – such as lifting an automobile to save a trapped child

29. Exhaustion Stage • When exposure to stress continues, you will experience fatigue. • Physiological • Psychological • Pathological • At this stage your ability to manage other stressors is very low. • Both the mind and the body have become exhausted.

30. Read to Enhance Your Knowledge Read pages 198 – 201 in the Health text

32. Stress Reduction Activity Get it out….let it go

34. How can you tell when you are not managing your stress and are experiencing…..STRESS OVERLOAD?

35. Find the place in your notes where space has been provided to take notes on the signs of stress. Try to identify your own signs of stress. WHAT ARE YOUR SIGNS OF STRESS OVER-LOAD?

36. Headaches Asthma Upset stomach Pounding heart Dizziness Stiff neck Weight loss / gain Constant fatigue Heart burn Increased sweating Dry mouth Skin rash Trembling or twitching Grinding teeth Biting Nails Shortness of breath Physical Signs

37. Irritability Anger Impatience Nervousness Forgetfulness Inability to concentrate Nightmares Panic attacks Negative thinking Excessive worry Self-criticism Increased crying Mood swings Confusion Feelings of helplessness Aggressiveness Mental / Emotional Signs

38. Loss of appetite Over-eating Under-eating Self medicating Sleep problems Restlessness Hurrying Lateness Procrastinating Talking fast Withdrawing from relationships Being critical of others Reckless behavior Fidgeting Accidents Not caring about appearance Behavioral Signs

39. Psychosomatic Response A physical reaction that results from stress rather than from an injury or illness. Read pages 202 – 203 • Record examples of this condition – if possible, pick ones that you have experienced

41. Looking Back – Looking forward http://www.youtube.com/watch?v=I6402QJp52M

42. What can you do to manage your stress in a healthy and effective way?(Read pages 206 – 208)

43. Ways to Avoid or Manage Stress • Use refusal skills • Plan ahead • Get enough sleep • Exercise regularly • Eat nutritiously • Avoid mood altering substances

44. Chronic Stress Chronic stress is associated with long-term problems that are beyond a person’s control that can’t be eliminated http://www.youtube.com/watch?v=LFkryxkAh5g

45. Stress Management Techniques for Chronic Stress • Redirect your energy – (get your mind off the problem) – find a hobby or activity that relaxes you • Relax and laugh • Try to keep a positive attitude keeping issues in perspective • Seek out help and support from good friends, family or professional counselors if necessary • Avoid using substances to self-medicate

46. Just a little laugh makes a big difference on your stress level!

47. The Benefits of Laughter • Relaxes your muscles • Lowers stress • Decreases pain • Eases anxiety • Improves mood • Boosts immunity • Adds joy and zest • Strengthens relationships • Promotes bonding • Defuses conflict

48. Reinforcement Reading • Read the stress article – specifically the last 2 pages • As you read, try to relate the information to your own life.

49. Effects of stress on the body http://www.youtube.com/watch?v=I6402QJp52M

50. Progressive muscle relaxation activity