Chapter 4 Managing Stress and Coping with loss Lesson 1: Understanding Stress

Cause and Effect of Stressors Objective 1: Examine the causes and effects of stress. Objective 2: Differentiate how stress can affect physical, mental/emotional, and social health. Objective 3: Show how substance abuse harms mental/emotional health.

Extra Credit Opportunity Due: day of test Try each of the 3 stress management techniques: 1. Exercise (for leisure) for a minimum of 20 min. Listen to soft music for a minimum of 20 min. Option: Choose 1 – warm BATH, massage, advice from a parent(s), reading a book for leisure (not for a class), drawing, playing a musical instrument for leisure. NEXT Answer the following questions for each technique (1, 2, & 3). This MUST BE TYPED A. What exactly did you do (use detail) B. After you were done, did you feel any stress relief? C. Would you use this relief technique again? WHY?

The reaction of the body and mind to everyday challenges and demands What is stress? The reaction of the body and mind to everyday challenges and demands Stress in Your Life Perception: is the act of becoming aware through the senses. One way to manage stress is to change how you perceive and react to events that cause it. Also, your reaction to stressful events depends on your previous experiences.

Stress in Your Life Perception: is the act of becoming aware through the senses. One way to manage stress is to change how you perceive and react to events that cause it. Also, your reaction to stressful events depends on your previous experiences.

Reacting to Stress Can have both a positive and negative effect. Question: What are some of the positive and negative effects?

Causes of Stress Stressor: is anything that causes stress. They can be real or imagined, anticipated or unexpected. What causes stress for you may not cause stress for someone else. Work with a partner and discuss the following: ACTIVITY: Share with each other what causes you stress. See if your partner also feels stress from that event/situation like you do.

The Body’s Stress Response Three phases: 1. Alarm 2. Resistance 3. Fatigue

Alarm Stage When you perceive something to be dangerous, difficult, or painful, your body automatically begins the stress response. Example: when your camping and you hear an animal. Or, you’re younger and you watched a scary movie. Later in bed you hear noises in the kitchen.

In the alarm stage, your body produces adrenaline. Adrenaline: Gives you a burst of energy and causes many changes in your body. The physical response is largely involuntary. Fight or flight response: The changes cause you to fight the stressor or “take flight” and escape.

Resistance Stage It’s not always possible to fight or take flight from the stressor. If exposure to a stressor continues, your body adapts and reacts to the stressor. The body may continue to function at a higher level for a brief period of time.

Fatigue Fatigue: If exposure to a stressor is prolonged, your body loses its ability to adapt. You begin to tire and lose the ability to manage other stressors effectively.

Physical signs stress Psychological signs Pounding heart Dryness of mouth Raised body temperature Lightheaded, dizziness, or faintness Trembling, shaking hands Speech difficulties Insomnia Grinding of teeth during the night Sweating Frequent urination Upset stomach Loss or increased appetite Increased substance abuse Accident proneness Frequent illness Psychological signs Irritability, tension, or depression Impulsive behavior Emotional instability Lowered self-esteem Reduced communication with others Avoidance of activities Forgetting things Decreased ability to perform tasks Inability to concentrate Nightmares Excessive work; omission of play

Stress and Your Health The physical changes that take place in your body during the stress response can take a toll on the body. Prolonged stress can lead to Psychosomatic Response.

Psychosomatic response: a physical reaction that results from stress rather than from an injury or illness. Some examples: Headache A weakened immune system High blood pressure Clenching the jaw or grinding the teeth Digestive disorders.

Chapter 4 Lesson 2: Managing Stress

When Stress Becomes a Problem The effects of stress are additive, meaning they build up over time. Unless you find ways to manage stress, it will take a physical and mental toll on you.

Chronic Stress Stress associated with long-term problems that are beyond a person’s control.

Stress-Management Techniques Use Refusal Skills Determine whether you have time for a new activity before agreeing to take it on. Plan Ahead Manage your time wisely by planning ahead. Think Positively A positive outlook limits stress by shifting your perception and the way you react to a stressor. Avoid Tobacco & Drugs This will harm the body and end up causing more stress.

How to manage stress For Stressors that are unavoidable, try to find ways to reduce their negative effects. Practice relaxation techniques: Deep breathing, pleasant thoughts, stretching, taking a warm bath, getting a massage, laughing, can help relieve stress. Redirect your energy: Working on a creative project, working out, etc. Getting support: Talking about your problem can make you feel better

Staying Healthy & Building Resiliency Developing habits that maintain your general health will also help reduce the effects of stress. Get Adequate Rest Getting 8-9 hours of sleep each night can help you face the challenges and demands of the next day. Get Regular Physical Activity Physical activity can release pent-up energy and clear your mind. It also helps you sleep better. Eat Nutritious Foods This helps the body function properly and reduces the effects of stress. Poor eating habits can contribute to stress. Under-eating/overeating and caffeine can increase the effects of stress.

Lesson 3: Coping with Loss and Grief Chapter 4 Lesson 3: Coping with Loss and Grief

Objectives: 1. Identify the stages of the grieving process 2. Identify ways to cope with death 3. Identify ways to cope with traumatic events.

Acknowledging Loss You may have experienced a loss that has left you feeling sad. Moving to a new city leaving friends/family behind Death of someone you love Death of a pet Pain of a break-up or relationship Grieving is a common and natural reaction to any loss that brings on strong emotions.

Expressing Grief with a partner, put the grieving process in order that it occurs Bargaining Depression Hope Denial or Numbness Emotional Release Acceptance Anger Remorse

The Grieving Process Turn to page 103 for the answers and read why they are in this order. Denial or Numbness Emotional Release Anger Bargaining Depression Remorse Acceptance Hope

Coping with Death Death is one of the most painful losses we can experience. If the death was sudden or traumatic, the survivors may experience shock. Coping – dealing successfully with difficult changes in life Most people respond to loss by mourning: the act of showing sorrow or grief. Mourning includes talking about the person, experiencing pain of the loss, and searching for meaning. It may be difficult for some people to move out of the mourning process.

Showing Empathy The friendship and support of others who are grieving may make the process easier. Here are some ways you can show support: Help the person to recall happy, positive memories Be a sympathetic listener, and use silence when appropriate. Sometimes, just nodding your head shows that you understand. Don’t rush the grieving process or attempt to resolve the person’s grief in one day. No one can lead another person through this process.

Community Support Common mourning rituals, such as memorial services, wakes, and funerals are events that celebrate the life of the person who has died. The clergy (Pastors, priests, rabbi's, etc.) and mental health professionals who specialize in grief can also provide support.

Coping with Traumatic Events A Traumatic Event Any event that has a stressful impact sufficient to overwhelm your normal coping strategies. These events are sudden and shocking, such as accidents, violent assaults, suicides, and natural disasters. Seek support from family members, friends, and community groups and agencies to help you manage your shock and grief. Try to resume your normal activities to help get you through the grieving process.