Roll 6’s Small groups Roll die- must get #6 When you get a six start writing on your paper to 100 and counting out loud….until next person gets #6 Go until someone in the group reaches 100…..the first person in group to reach 100 gets a prize Roll 6’s

Stressed? What mental reactions did you have while playing the game? What were you thinking? What emotional reactions did you have while playing the game? How were you feeling? What physical reactions did you have while playing the game? What was your body doing? Stressed?

6’s discussion Q’s How did you feel before we started? How did you feel during the game? How easy or hard was it for you to write when it was your turn? What was the excitement level at the beginning of the activity vs. the end? How can we compare this to something in our lives that is causing us stress? Do we cause ourselves stress sometimes when we don’t really need to?

Stress Stress Physical, mental or emotional reaction to pressure or tension Chronic stress – continuing, long-term stress Acute stress – temporarily high stress Stressor Any factor that creates stress time, people, places, events, life changes

Dealing with Stressors Identify the stressor Identify your control over the stressor Is it an outside force? Is it self-inflicted? Identify where you can eliminate the stressor If you cannot eliminate, then build your skills to deal with it Dealing with Stressors

Can stress ever be good for you? Positive Stress

Can stress ever be good for you? Eustress – Positive stress: lower levels of stress that act as motivators to challenge and promote interests. Makes you focused Helps you concentrate Gives you energy and strength Provides satisfaction

Stress is positive when… You are committed to the situation You love basketball so spending hours at practice is rewarding You have control Your friends respect you and give you no argument when you say you have to be home at 10:00. You have positive change You are moving, but you are excited to go to a new school. It is an adventure! Stress is positive when…

When is stress bad for you? Negative Stress

When is stress bad for you? Distress Negative stress: higher levels of stress that interrupt your ability to function normally. Makes you anxious or nervous Makes you ill Prevents concentration Disrupts performance When is stress bad for you?

Stress is considered negative when… You are NOT committed You are not athletic, therefore practicing basketball is stressful You do NOT have control Your friend is driving and refuses to leave the party to get you home on time. You view the change as a PROBLEM Your family is moving and starting in a new school is the worst thing to ever happen to you. Stress is considered negative when…

Stress: The Portrait of a Killer "Stress is not a state of mind... it's measurable and dangerous, and humans can't seem to find their off-switch." These words of warning come from renowned author and award-winning neurobiologist Robert Sapolsky in the documentary Stress: Portrait of a Killer.1 The film, jointly produced by National Geographic and Stanford University where Dr. Sapolsky is a professor and scholar, shows just how dangerous prolonged stress can be. As we evolved, the stress response saved our lives by enabling us to run from predators or take down prey. But today, we are turning on the same "life-saving" reaction to cope with $4 per gallon gasoline, fear of public speaking, difficult bosses, and traffic jams—and have a hard time turning it off. Constantly being in a stress response may have you marinating in corrosive hormones around the clock. This film shows the impact stress has on your body, how it can shrink your brain, add fat to your belly, and even unravel your chromosomes. Understanding how stress works can help you figure out ways to combat it and reduce its negative impacts on your health. Video

Nervous System – Reacts to restore normal conditions inside the body. Example – reaction to cold: Constricting surface blood vessels to conserve heat Creating muscle contractions (goose bumps or shivering) to create heat Reactions to stress

Reactions to Stress Hormonal System Works with the nervous system to keep organs working together and help the body adapt to change/stress. Two important stress hormones are epinephrine and norepinephrine Increase heart rate and blood pressure Increase blood circulation to muscles Reactions to Stress

Reactions to Stress Immune System Reacts to stress by lowering the immune activity. It recovers quickly after stress. Reduced white blood cell production Increased susceptibility to illness or disease In fact, nearly 70% of all illness and disease can be attributed to stress.

Fight or Flight Heart rate speeds up Pupils dilate (to enhance vision) Fight or Flight-Discovery Channel Stress Reaction- Tiger Chasing Dr. Oz-Stress on Your Body Heart rate speeds up Pupils dilate (to enhance vision) Muscles tense (ready to run, jump or struggle) Stored energy is released (such as fat) for muscles Decreased blood flow to skin (to restrict blood loss in case of injury) Decreased blood flow to digestive system (reduce non-essential functions) Increased blood flow to muscles and brain (to enhance performance) Immune system temporarily shuts down (to free up energy)

Physical Signs of Stress Racing heart Loss of Appetite/Overeating Sweaty Palms Dry Mouth Acne Grinding of Teeth Hair loss Backache Ulcers Hives Neck Pain Muscle Tension Stuttering Twitches Cold Hands Headache Upset Stomach Skin Rash Difficulty Sleeping Menstrual Problems Hair Pulling Physical Signs of Stress

Mental Signs of Stress Inability to Concentrate Confusion Irrational thought process Forgetfulness Indecision Impulsive behavior Making frequent errors Mental Signs of Stress

Emotional Signs of Stress Boredom Grouchiness Excessive Crying Anger Criticism of others Fear Depression Carelessness Restlessness Mood Swings Emotional Signs of Stress

Stress Management Techniques Self Awareness – Know your limits and know how to recognize when you’re reaching them. Good Health Habits – People who are fit and healthy are better equipped to handle stress well. A healthy diet, regular exercise and enough sleep are very helpful. Smoking, drug use and alcohol tend to interfere with the body’s natural ability to cope with stress.   Friendship – Friends provide support and the opportunity to share problems and feelings.

Stress Management Techniques Time Management – Helps you meet goals and responsibilities. Setting priorities allows you to budget. Time effectively and accomplish things that are most important. Action – Develop a plan to deal with the problem, then confront the problem and take control to resolve it. Relaxation – Be serious when necessary, and relax when possible. Make time for things you enjoy and are relaxing to you. You will have renewed energy and interest and be able to focus on things that need to be addressed. Stress Management Techniques

Stress Management Techniques Crying – Tears are a healthy release of frustration and emotion. Stress-related tears contain higher levels of protein, minerals and hormones. Some studies show that stress tears can actually help rid the body of a build up of these chemicals and actually bring physical relief. Realism – Realize that everyone has problems and makes mistakes. Don’t exaggerate the situation or the possible outcomes. Do your best, and then stop worrying. Realize when the situation is one that you need outside help with, then GET THAT HELP! Good Planning – Try to anticipate possible emergencies by managing your resources wisely. Resources may include money, time, attitude, etc. Stress Management Techniques