WRECKING THINGS EXPLOSIONS: Someone always gets hurt VENTS: Always about feelings. No one gets mad or hurt. RESTS: Ways to take a break from feelings

Where do you feel stress?  Draw an outline of your body.  Fill in or shade where you feel stress in YOUR body.

Stressors  Stressor: A person, place, event or situation that places a demand on the mind or body.  Eustress : Positive stress  Distress : Negative stress  WHERE DO YOU FEEL STRESS FIGURE: DRAW a VERTICAL line down the middle of your page. The left side is for positive stress and the right is for negative stress. Under the feet of your figure draw a horizontal line and put past stressors you have already dealt with.

Responses to Stressful Situations and Positive Coping

Stress  “The Stress system is a complex, sophisticated, and carefully regulated adaptation that has been shaped by natural selection because it gives a selective advantage.”

Stress  “The body’s nonspecific response to any demand put on it.” Hans Selye (pioneer in the study of stress)  Regardless of the source of stress, the body goes through a patterned response.  G.A.S. (General Adaptation Syndrome) The stages the body goes through when responding to stress.)

 The Sympathetic Nervous System takes an active role in triggering the stress response.  The Sympathetic Nervous System effects include increased:  arousal  blood pressure  heart rate  respiratory rate  physical activity Stage 1 Fight or Flight = ALARM Stage

 Acts as an equalizer  Brings body functions back to stability Stage 2: Resistance Stage

Stage 3: Exhaustion Stage  Energy is depleted  Body returns to normal if stress is removed  Body returns to alarm stage if stress continues which can result in stress-related diseases:  Skin disorders  Gastrointestinal upset  Menstrual irregularities  Cardiovascular disorders

Healthy Amounts of Stress  Stress acts as a motivator, but too much stress can lead to mental illness such as anxiety or depression.

Stress-Related Diseases & Conditions  Gastrointestinal disorders  Skin Disorders  Cancer  Cardiovascular disorders  Depression  Anxiety

Stressors in the Modern World?  Unemployment  Financial difficulties  Traffic  Social frustrations  Deadlines: homework, career, taxes, bills career, taxes, bills

Stressors before Modern Civilization  Need for food  Need for water  Need for shelter  Successfully hunting and gathering  Surviving constant threats in life

Stress Management in Ancient Civilizations  Worship (spirituality/religion )  Hieroglyphics  Constellations  FINDING MEANING IN LIFE

Stress Management Today  Eat  Exercise  Hurt self  Prayer and meditation  Rx medications  Smoking/ drinking/ drugs  Talking to friends and family  Television, reading, or listening to music

REMEMBER: Changes happen in the body no matter what kind of stress it is!

These changes go back to normal when we either: 1)Recognize that it is a good stressor 2) We do something to make the stressor less stressful 3)Adopt a positive coping strategy to deal with the stressor

Positive Relaxation and Stress Relief Techniques Practicing relaxation techniques can reduce stress symptoms by:  Slowing your heart rate  Lowering blood pressure  Slowing your breathing rate  Increasing blood flow to major muscles  Reducing muscle tension and chronic pain  Improving concentration  Reducing anger and frustration  Boosting confidence to handle problems To get the most benefit, use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.

Relaxation Technique: Yoga  Yoga combines the mind and body and uses a combination of stretching exercises, breathing techniques and relaxation.   Mayo Clinic

Time Management  Poor time management is one of the biggest contributors to stress.  AVOID TIME WASTERS:  Playing video games or games on your phone  Watching TV  Daydreaming  Worrying  Agreeing to do too many things  Texting  Browsing on social media sites

Relaxation Technique: Tai Chi Tai chi is a series of slow moving, gentle physical exercises and stretches. Postures flow into the next without pause. This keeps your body in constant motion.  Tai chi is sometimes described as meditation in motion because it promotes relaxation through gentle movements.  Tai Chi connects the mind and body. Tai Chi was originally developed for self-defense but has evolved into a method of exercise and stress reduction.   Mayo Clinic

Relaxation Technique: Meditation   Meditation has been practiced for thousands of years. Meditation has been practiced for thousands of years.  When you meditate you focus your attention and eliminate the stream of jumbled thoughts that crowds our thoughts and can cause stress. your mind and causing stress.   Mayo Clinic   Choose your own meditation session. Meditation helps you try and clear your mind and relax your body.

Deep Breathing  Slowly breathe in as much air as you can through your nose. Hold the air in for a few seconds and then slowly exhale through your mouth.  Place one hand on your chest and one on your abdomen as you inhale. Your abdomen should expand more than your chest.

Other Ways to Reduce Stress  Exercise (Any kind!)  Laughing  Positive thinking  Journaling  Pets  Massage  Reading  Anger Management  Get outdoors!  Be assertive!

Stress Management Continued…  Progressive Muscular Relaxation  Helps release tension that builds up in your muscles.  Massage  Mental Rehearsal: Imagine yourself in the event. With practice and avoiding distractions it becomes easier.  Laughter  With a professional: Biofeedback