Managing stress

Fight, flight or freeze response Sympathetic Nervous System (SNS) is activated Physical Heart rate and blood pressure Release of Adrenaline and Cortisol Blood  arms, legs Breathing quickens Muscle tension Pupils dilate Mental and emotional High alert and only focus on the threat Behavioural Fighting Escaping Freezing

Physical Mental and emotional Behavioural Blood Pressure and Heart Rate slow No release of Adrenaline and Cortisol. Endorphins released. Blood  internal (toward brain, digestion) Breathing slow Muscle relaxed Mental and emotional Low alert Behavioural Resting

Which one survived? Both might notice a tiger stalking towards them. Who is most likely to survive?

Brain can’t differentiate between real threat and perceived threat It just follows instructions. So if we tell our brain that a maths test is a threat, it will respond in exactly the same way.

What commonly stresses year 9’s?

When stress is too much.. A feeling of being constantly pressured, hassled, and hurried Irritability and moodiness Sore stomach and headaches Allergic reactions such as eczema or asthma Problems sleeping Difficulty concentrating

Top tips to manage stress..

1. Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors.

Can’t sleep? - limit screen time before bed - increase exercise - problem solve what might be worrying you

2. Treat your body well

3. Exercise Regular exercise helps release physical tension in our bodies Gives our mind a break from what we might be stressing about Releases endorphins which help us think positively

4. Learn how to switch off and relax Deep breaths Exercise Walking the dog Relaxing shower or bath Music Drawing Creative

5. Put things in perspective and don’t sweat the small stuff

6. Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.

7. Be realistic. Don't try to be perfect — no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!) If you need help on something, like schoolwork, ask for it.

8. Watch what you’re thinking Your outlook, attitude, and thoughts influence the way you see things.

9. Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress.

10. Build Your Resilience Think of change as a challenging and normal part of life. See setbacks and problems as temporary and solvable. Believe that you will succeed if you keep working toward your goals. Take action to solve problems that crop up. Build strong relationships and keep commitments to family and friends. Have a support system and ask for help. Participate regularly in activities for relaxation and fun.

Practise, practise, practise Remember the weekend is never too far away.