Managing Stress and Anxiety Chapter 8

Effects of Stress Stress is the reaction of the body and mind to everyday challenges and demands. Being late; can’t find your keys; exams Stress affects your physical, mental/emotional, and social health How much stress you feel depends in part on your perception, the act of becoming aware through the senses, of the events that cause stress Changing your perception can change your level of stress

What causes stress? Stressors: Anything that causes stress Biological- illnesses, disabilities, or injuries Environmental- poverty, pollution, crowding, noise, or natural disasters Cognitive- the way you perceive a situation or how it affects you and the world around you Personal Behavior- negative affects of smoking, alcohol, or other drugs, or the lack of physical activity Life Situations- death of a pet or friend, the separation or divorce of parents, troubled relationships with peers

Stressors Anything that causes stress!! Environmental Environmental Life Situation Environmental Environmental Stressors Anything that causes stress!! Environmental Biological Personal Behavior Environmental

Body’s Stress Response When you perceive a situation or event to be a threat, your body begins a stress response Nervous and Endocrine Systems are active The response is largely involuntary or automatic 3 Stages Stage 1: Alarm- release of Adrenaline; body and on high alert Stage 2: Resistance- fight or Flight response Stage 3: Fatigue- physical & psychological

Fatigue Continued Physical Fatigue: results when the muscles work vigorously for long periods, often leading to soreness and pain. Reaction time becomes very impaired, muscles tire quickly Psychological Fatigue: results from constant worry, overwork, depression, boredom, isolation, or feeling overwhelmed by too many responsibilities Pathological Fatigue: tiredness brought on by overworking the body’s defenses in fighting disease

Stress and your Health Psychosomatic Response- a physical reaction to stress either in the mind or body Psycho: means of the mind Somatic: means of the body Headache- stress/tension headaches are the most common type of headache High blood pressure- prolonged stress can increase levels of cholesterol, which blocks arteries. High cholesterol can result in high BP and lead to heart disease and stroke Weakened immune system- reduce the body’s ability to fight disease

Mental/Emotional and Social Effects Difficulty concentrating Mood swings Risks of substance abuse- increases vulnerability to drug use, however, substance abuse will actually increase stress and leads to bigger problems

Ways to Reduce Stress Avoid caffeine Get support from friends/family Eat nutritious foods Get plenty of sleep Be physically active Hobbies you enjoy Avoid alcohol, tobacco, and other drugs

Ways to Control Chronic Stress Engage in Physical Activity Eat nutritious foods; limit comfort foods and caffeine; eat regular meals Get support from family and friends Get plenty of sleep Find a hobby or activity that relaxes you Avoid using tobacco, alcohol, or other drugs- these substances can lead to other problems

Stress Management skills Skills that help an individual handle stress in a helpful, effective way Redirect your energy: go jogging, work on something creative Relax and laugh- relaxation response- a state of calm that can be reached if one or more relaxation techniques are practiced regularly; deep breathing, thinking pleasant thoughts, stretching Keep a positive outlook Seek support

Anxiety Anxiety is the condition of feeling uneasy or worried about what may happen Symptoms of anxiety: Feelings of fear Perspiration, trembling, restlessness or muscle tension Rapid HR, lightheadedness, shortness of breath

Depression A prolonged feeling of helplessness, hopelessness, and sadness that is much stronger than the occasional sad mood and is not easy to manage Reactive depression: a response to a stressful event, such as a death of a friend Major depression: a medical condition that requires treatment; may be the result of a chemical imbalance

Symptoms of Teen Depression Irritable or restless mood Withdrawal from friends and activities that were previously important or enjoyable A change in appetite or weight Feelings of guilt or worthlessness A sense of hopelessness

Being a Resilient Teen Resiliency- is the ability to adapt effectively and recover from disappointment, difficulty, or crisis Resilient people are able to handle adversity in healthful ways and achieve long-term success in spite of negative circumstances

Factors that Affect Resiliency External Factors Family, your school or community and your peers Opportunities to participate in school projects or community events Internal Factors Attitudes, perceptions, and behaviors Commitment to learning being engaged in your learning builds self-esteem and sense of belonging

Assignment Read Chapter 8 Lesson 4 and answer the following questions: Define resiliency in your own words. List 3 external factors and 3 internal factors that can affect a person’s resiliency. How do protective factors help a person avoid risk behaviors? Make a list of 5 of your personal stressors. What protective factors have or can you develop to help you deal with each stressor?