Stress, Sleep, and your HEALTH

Mental/ Emotional Health-Stress Learning Targets Explain what stress is Evaluate the causes of stress Consider ways of de-stressing

What is stress??? Stress is when you are under too much pressure. It’s when you are being pushed too far. I was stressed when I had too much homework to do. A little bit of stress is good for you as it helps you to push yourself. I play football and when I get stressed the adrenalin kicks in. When my Mom died, I felt really stressed. I felt as if everything was out of control, as if life was running away from me. Everyone gets stressed, you can’t stop it. When you get stressed day after day that’s when you should realize something is wrong. I was stressed and then I got depressed. The doctor said the two often go together. I cried at the slightest thing.

Give an example of each of the following types of STRESS!

Environmental Stress NOISE POVERTY CROWDING POLLUTION NATURAL DISASTER ***Video*** Click on Hurricane Katrina picture.

Conditions that make it difficult for your body to take Biological Stressors Conditions that make it difficult for your body to take part in daily activity. (illness, a disability, injury) Discuss how biological stressors effect a person’s life.

(taking a test, homework) Thinking Stressors A mental challenge (taking a test, homework) Example: How the TAKS test might cause stress on someone.

Unhealthy behavior such as not getting enough sleep or exercise, Behavioral Stressors Unhealthy behavior such as not getting enough sleep or exercise, using tobacco, alcohol, or drugs

getting married, graduating) Life Change Stressors Any major life change, positive or negative. (death of a loved one, getting married, graduating) Example: When a loved one dies individuals experience different emotions. This can be stressful on the person or loved ones around them. Getting married can cause stress due to planning the wedding and joining two separate lives. In some cases you have to learn how to live with one another, share money, pay bills, and make decisions together. Sometimes this can be hard for people who have been independent for many years.

What leads you to feeling stressed? Exams? Parents? Friends? Teachers? Your looks? Your ability? Problems in the world? 10

What things stress you out. You have the paper in front of you What things stress you out? You have the paper in front of you...fill in all the spaces. Why do these things stress You? Put them in order of most stressful and least. Discuss with your group.

How you respond to a stressor ~ how you let it affect you. What makes a stress positive or negative? How you respond to a stressor ~ how you let it affect you. Positive Stress = Eustress-give examples. Negative Stress = Distress-Give examples

What do you do to try & relax? Listen to music? Go for a walk? Exercise? Skateboarding/ski Reading/artwork Do another activity to keep your mind off things? Watch TV? 13

What are 3 simple things you can do daily to deal with stress? exercise get enough rest eat right

Long term stress can weaken your immune system making How long term stress can make us sick Long term stress can weaken your immune system making you more open to illnesses.

Sleep deprivation is lack of sleep What is sleep deprivation? What are problems that occur from sleep deprivation: Sleep deprivation is lack of sleep INCREASE RISK FOR GETTING HURT Sleepiness can cause a lack of concentration and slow reaction time which can lead to dangerous and even fatal accidents VIDEO: Click on picture to view lack of sleep video. INCREASE RISK FOR GETTING SICK Long term sleep deprivation can decrease the body’s ability to fight infection STRESS RELATED PROBLEMS Even occasional sleep deprivation can make everyday life seem even more stressful and cause you to be less productive .

How much sleep do teens need each night? Why do they need more then their parents? Teens need about 9 hours a night. They need more than parents or younger children because their body’s internal system (circadian rhythm) is off during puberty. Discuss how sleep can affect your stress levels. The Circadian rhythm regulates your sleeping and waking patterns. During puberty the rhythm is delayed so teens want to go to bed later and wake up later.

to change your attitude? What 3 things can you do to change your attitude? Use positive self-talk Be confident about yourself Don’t worry about things out of your control

manage your time better: Time, or lack of it is a major stressor for most people List 5 things you can do to help manage your time better:

list & prioritize your goals learn to say “no” make a schedule don’t overload yourself ***VIDEO*** Click on “make a schedule” plan for fun activities

Stress Management

Deep Breathing If you can breath you can relax! Breathing can be consciously controlled.

Progressive Muscular Relaxation Contract and relax muscles in a progressive manner

Stilling really calms me down. I Often in this busy world we live in, people don’t have time to sit still and do nothing. Many people use relaxation to help chill them out. Stilling really calms me down. I feel fresh and happy afterwards. I sit comfortably, close my eyes and listen to the sounds around me which makes me feel rested and relaxed. I feel less stressed and wound up.

Physical Activity Best Technique! Endorphins-NATURAL HIGH Stress response decreases in response to movement!

LIST SOME NEGATIVE STRESS RELIEVERS. 1.Drugs-Smoking/Alcohol 2. Overeating-poor dietary health 3. Gangs 4.Crime/juvenile delinquency 5. Compulsive spending/gambling/gaming 6. Excess of Caffeine-it is a drug-sleep is affected

POSITIVE Stress Relievers Humor Music Massage Therapy