Stress Management Ways To Cope

What is stress? Your body’s response to change. The body’s response to real or imagined dangers or other life events. A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

What Is Stress? When people feel stressed by something going on around them, bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength. This could be good or bad. Good: If in physical danger (Can get away or fight) Bad: If emotional stress, no outlet for the extra energy in strength. https://www.brainpop.com/english/studyandreadingskills/stress/

Is all stress bad? NO! How you perceive stress determines whether it is a good or bad stress. Eustress=Good stress Distress=Bad stress

EUSTRESS Motivates, focuses energy Is short-term Is perceived as within our coping abilities Feels exciting Improves performance

Eustress Examples Part 1B, section F) Eustress Examples In the left column, think of 3-5 examples of Eustress (Good stressors) In the right column, list 5 examples of eustress from the Power Point which will be discussed on the next slide.

Eustress Examples Starting a new job Relationships Sports Performances Moving Taking a vacation Holiday seasons Trying something new

DISTRESS Causes anxiety or concern Can be short- or long-term Is perceived as outside of our coping abilities Feels unpleasant Decreases performance Can lead to mental and physical problems

Distress Examples Part 1B, section H) Distress Examples In the left column, think of 3-5 examples of Distress (Bad stressors) In the right column, list 5 examples of distress from the Power Point which will be discussed on the next slide.

Distress Examples The death of a loved one Parents divorce Injury or illness (oneself or a family member) Break-ups Money Problems Problems at school

What is a Stressor? Sources of stress. A specific event that brings on stress. Anything that causes stress.

Part 2A In the column on the left, list 3 to 5 ways you feel when stressed. In the column on the right, you will list 5 items from the next slide that show examples.

How Does Stress Make You Feel? Nervous Anxious Angry Sad Excited Depressed Insignificant Sore (headaches) Lonely Hopeless Terrible Tight chest

Effects of Stress https://www.youtube.com/watch?v=TZZlIKXcolo

Part 2B In the column on the left, list 3 to 5 stressors In the column on the right, you will list 5 items from the next slide that show examples of stressors.

What Causes Stress? (Stressors) Your health Relationships Emotional problems Life changes Money Personal beliefs Occupation Discrimination Environment Traumatic events Procrastination/Being Late Weather Starting College New Situations/Meeting New People Social Media (Instagram, Twitter, Vine, Etc..) Death of a loved one Losing your family pet Job interview Starting college

Part 2C After listing and seeing examples of items that cause stress, what would you say is the top thing/reason that causes you stress personally? Why do you think that is? When you are feeling stressed, what do you currently do to help relieve your stress?

Part 3A In the column on the left, list 3 to 5 POSITIVE ways you do or should deal with stress In the column on the right, you will list 5 items from the next slide that show examples of how to positively deal with stress. Part 3B In the column on the left, list 3 to 5 NEGATIVE ways you do or may deal with stress In the column on the right, you will list 5 items from the next slide that show examples of how to negatively deal with stress.

Positive Ways to Deal With Stress Avoid caffeine, alcohol, and nicotine consumption. Get physical activity Get more sleep Try relaxation techniques Meditating Listening to soothing music Deep breathing exercises Talk to someone Keep a stress diary Manage your time Go for a run Hang out with friends

Negative Ways to Deal With Stress Smoking Over-eating or under-eating Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities you enjoy. Using pills or drugs to relax Sleeping too much Keeping busy all day to avoid facing your problems Taking your stress out on other s (lashing out, angry outbursts, physical violence)

Stress Management Tecniques https://www.youtube.com/v/0fL-pn80s-c&autoplay=1

Part 3C After reviewing positive and negative ways people deal with stress, do you generally handle your stress in positive or negative ways? Give an example and explain why you chose the answer you did. Do you think people in general handle their stress positively or negatively? Explain why you chose the answer you did.

Warning Signs of Stress Cognitive Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Emotional Symptoms Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness Physical Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Frequent colds Behavioral Symptoms Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)

Various Facts About Stress Laughing lowers stress hormones and strengthens the immune system. Stress has been called the “silent killer” and can lead to heart disease, high blood pressure, and chest pain. Stress can make acne worse. Dark chocolate reduces stress hormones. Stress can result in more headaches as a result of the body rerouting blood flow to other parts of the body. When cells shrink due to stress, they disconnect from other cells which contributes to depression.

Create Your Stress Volcano Use the following example to create your own model volcano on the back of this page. The volcano you create should depict your real feelings and be true to you. At the bottom of your volcano, list at least 5 items that stress you out. In the middle of the volcano, list at least 5 ways those stressors make you feel. On the sides of your volcano, list at least 5 ways you “vent” or positively relieve your stress. Lastly, at the top of your volcano, list at least 5 things that happen to you if you don’t manage your stress well.