STRESS MANAGEMENT

DO NOW: Write a short paragraph describing one of the most stressful periods of your life. Miss Clark’s example: One of the most stressful times in my life was when I was applying for teaching positions. This caused me a lot of stress because there were limited teaching positions available in my area of profession. Another reason job searching was stressful for me was because I wanted to stay close to home, which meant limited schools to apply to. Lastly, this was one of the most stressful times in my life because every time I got turned down I got more and more discouraged and less motivated to apply.

Vocabulary What is stress? The combination of a new or possibly threatening situation and your body’s natural response to the situation. (i.e. Jalen is facing a threatening situation. He responds to this situation by feeling tense is and edgy. He even thinks of running away. Jalen’s response is triggered by a stressor – his parents’ divorce. What is a stressor? Anything that causes a stress response. Can be physical, mental, emotional or social. (i.e. emergency operation, making new friends, or a math test)

Directions: 1. By yourself, list as many common stressors that adolescents face. 2. With a shoulder partner, share and combined your list into one list. No repeats 3. Give yourself 1 point for every stressor you had on your list that is on the following list.

Arguing with a sibling or parents Trying out for a sports team Moving to a new school or house Death of a pet Getting glasses or braces Having a newborn brother or sister Worrying about height, weight or appearance Pressure to start using drugs, alcohol, tobacco Being injured or sick Lead role in a school play, captain of sports team etc. Worrying about a family member who is ill Separation or divorce of parents Failing classes Starting to date Death of a parent, or sibling Impressing parents, friends

Q: Can stress be both good and bad?

Vocabulary Sometimes your response to stress leaves you exhausted, sick, or interfere with your life. Distress is the negative physical, mental, or emotional strain in response to a stressor. (i.e. small events like losing lunch money, or major events like being in a car accident can cause distress.) VS. Positive stress or ‘eustress’ is the stress response that happens when winning, succeeding, and achieving. (i.e. getting an A on a test, or winning a race) Positive stress can give you extra energy, motivation and excitement.

EXIT TICKET: DIRECTED READING QUESTIONS 1-6 EXIT TICKET: DIRECTED READING QUESTIONS 1-6. USE PAGES 52- 55 IN BLUE HEALTH BOOK

What does this image show What does this image show? Would you consider this a stressful situation? Why? If you were in this situation, how would your body react? DO NOW

When you feel threatened, your body’s immediate response is physical- your body wants to act. The stress response also called ‘flight or fight” response is your body’s reaction to a stressor. This response prepares you to fight a stressor or to run away from it (flight) Vocabulary

IMMEDIATE PHYSICAL CHANGES INCLUDE: MORE BLOOD GOES TO BRAIN HEARING AND VISION SHARPEN BREATHING SPEEDS UP HEART BEATS FASTER AND HARDER EPINEPHRINE RELEASE GIVES ENERGY BOOST MORE BLOOD TO LEGS AND ARMS

One of the first changes is that your body releases epinephrine. Epinephrine is a stress hormone that increase the level of sugar in your blood and directs the “fight – or- flight” response. A hormone is a chemical that helps control how the body grows and functions The extra sugar released by epinephrine gives you a quick energy boost to prepare you to fight or run. Vocabulary

LONG TERM (CHRONIC) EFFECTS OF STRESS ANXIETY DEPRESSION LACK OF FOCUS SLEEP DISTURBANCE MUSCLE TENSION FATIGUE *** HEADACHES CHEST PAIN OBESITY HEART DISEASE DIGESTIVE PROBLEMS IMMUNE SYSTEM

VOCABULARY A LONG TERM PHYSICAL EFFECT OF STRESS IS FATIGUE. FATIGUE IS A FEELING OF EXTREME TIREDNESS VOCABULARY

DIRECTED READING, QUESTIONS 7- 13. READ PAGES 56-59 BLUE BOOK FIRST!!! EXIT TICKET

Do Now: What do these pictures have in common?

YOUR FIRST RESPONSE TO A STRESSOR IS PHYSICAL. FOR EXAMPLE, TO RELIEVE PHYSICAL DISTRESS, YOU MIGHT EXERCISE. HOWEVER, RELIEVING MENTAL DISTRESS IS NOT AS EASY. MANY PEOPLE USE DEFENSE MECHANISM TO COPE WITH MENTAL DISTRESS.

WHAT IS A DEFENSE MECHANISM? A DEFENSE MECHANISM IS AN AUTOMATIC, SHORT- TERM BEHAVIOR TO COPE WITH DISTRESS. DEFENSE MECHANISMS INCLUDE: RATIONALIZATION, MAKING EXCUSES INSTEAD OF ADMITTING MISTAKES DISPLACEMENT, SHIFTING NEGATIVE FEELINGS ABOUT ONE PERSON TO ANOTHER PERSON REPRESSION, BLOCKING OUT UNPLEASANT MEMORIES DENIAL, IGNORING REALITY OR PRETENDING THAT SOMETHING DOESN’T EXIST PROJECTION, PUTTING THE BLAME FOR YOUR PROBLEM ON SOMEONE ELSE WHAT IS A DEFENSE MECHANISM?

Q: Do defense mechanisms help? A: no, defense mechanisms do not make the stressors go away, they are only temporary. They are the easy way out and delay actually having to deal with the stressors. They may help in the short term, but finding other ways to manage the distress in your life is better. Think- pair- share

Managing Stress

EMOTIONAL AND MENTAL SIGNS DO NOW: WE ARE FAMILIAR WITH PHYSICAL SIGNS OF STRESS. LIST 3-5 EMOTIONAL OR MENTAL SIGNS OF STRESS. PHYSICAL SIGNS EMOTIONAL AND MENTAL SIGNS Headaches ? Dry mouth Teeth grinding Shortness of breath Pounding heart Muscle aches Fatigue STRESS MANAGEMENT: IS THE ABILITY TO HANDLE STRESS IN A HEALTHY WAY.

EMOTIONAL AND MENTAL SIGNS PHYSICAL SIGNS EMOTIONAL AND MENTAL SIGNS HEADACHES FRUSTRATION DRY MOUTH DEPRESSION TEETH GRINDING IRRITABILITY SHORTNESS OF BREATH WORRYING POUNDING HEART CONFUSION MUSCLE ACHES POOR CONCENTRATION FATIGUE LONELINESS COMMON SIGNS OF DISTRESS

Reframing: is changing the way you think about a stressor, and changing your emotional response to the stressor. Thinking about the stressor from another point of view (i.e. MAGGIE IS DISTRESSED BY HER PARENTS DECISION TO MOVE TO FLORIDA. HOWEVER, MAGGIE WANTS TO BE A MARINE BIOLOGIST AND MOVING TO FLORIDA WILL MAKE STUDYING THE MARINE ANIMALS THAT INTEREST HER EASIER.) HANDLING STRESS

Jessica was asked to move from the 8th grade basketball team to the freshman basketball team. Jessica was excited to have this opportunity. Jessica went to every practice and every game but got no playing time. She started to wonder why she didn’t just move back down to 8th grade. At least she’d play the entire time. How can Jessica change the way she thinks about this situation? Practice reframing

Q. What are others ways to manage distress? Sharing emotions: feelings produced as you respond to something in your life. (happy, sad, anger, mad etc.) Planning ahead- make time to do things you MUST do even if you don’t like to do them (homework) Playing an instrument Write in a journal Laughing Stretching Q. What are others ways to manage distress?

Having a plan created ahead of time can eliminate a lot of distress in your life A plan is any detailed program, created ahead of time, for doing things. However as you plan you need to manage your time wisely and complete most important things first. Time management: making appropriate choices about how to use your time. (i.e. create a schedule, use a planner or calendar) Prioritize: arrange items in the order of their importance PREVENTING DISTRESS

Prioritizing Practice Jason has a science project due tomorrow. He has known about this assignment for two weeks. After school Jason gets his younger siblings off the bus and fix them a snack. Jason then decides to play an hour of ‘Call of Duty.’ His mom had also left him a note asking him to put chicken in the oven for dinner. When his parents get home the family eats dinner. Jason then decides to go over to the neighbors’ and play basketball for an hour. When he gets back, Jason showers, and then decides to start working on his science project. Help Jason learn to prioritize by arranging his responsibilities from most important to least important. Prioritizing Practice

1. Get siblings off bus and fix them a snack 2 1. Get siblings off bus and fix them a snack 2. Spend 1 hour working on science project 3. bake chicken/ eat dinner 4. continue working on science project if not done 5. If time before bed then call of duty or basketball with neighbor

YOU ARE GOING ON A 3 DAY ‘TENT’ CAMPING TRIP YOU ARE GOING ON A 3 DAY ‘TENT’ CAMPING TRIP. YOU WON’T HAVE ELECTRICITY OR A PLACE TO USE THE RESTROOM. YOU HAVE TWO MINUTES TO CREATE A LIST OF ALL THE THINGS YOU WILL NEED FOR THIS CAMPING TRIP. REMEMBER…DON’T FORGET ANYTHING! PLANNING AHEAD

Do Now: Why is it important to plan ahead? What can happen if you don’t? (Think about the camping trip)

Anna has a busy weekend. Her entire Saturday will be spent at a soccer tournament and she has a church retreat for most of the day Sunday. After school Friday Anna decides to go to the movies with some friends. When the movie is over, Anna’s friends invite her out for ice cream. When Anna gets home, she packs her bag for soccer the next morning and goes right to bed. Anna’s team comes in first place in the tournament Saturday and her coach decides to take her team out for pizza. Sunday’s church retreat comes and goes and by Sunday night, Anna realizes she doesn’t have her homework done. Help Anna learn to prioritize her responsibilities by arranging them from most important to least important. Review: prioritizing