Stress and Stress Management Chapter 4

Understanding Stress Stress affects people in both positive and negative ways. There are many potential causes of stress, but the body responds the same way regardless of the cause. How you think about a challenge determines whether you will experience positive or negative stress What is more stressful, an upcoming test that you think will be difficult or one that you think will be easy?

Definitions Perception: The act of becoming aware through the senses. Stressor: Anything that causes stress. People, objects, places, and events can all be causes of stress. Psychosomatic Response: A physical reaction that results from stress rather than from an injury or illness.

What is Stress Stress is a natural part of life. Stress is the reaction of the body and mind to everyday challenges and demands What are some examples of stress you might face in your life as a teenager?

Reacting to Stress Stress can have both a positive and a negative effect Positive Stress can motivate you. Ex. this type of stress can motivate you to work harder if you have a deadline coming up Negative Stress however can interfere with your ability to perform. It might cause you to feel distracted, overwhelmed, impatient, frustrated, or even angry.

Body’s Response to Stress When you perceive something to be dangerous, difficult, or painful, your body automatically begins a stress response. The physical response of your body is largely involuntary, or automatic.

3 Stages of Stress Response Alarm: Mind goes into high alert. Body goes into “Fight or Flight response”. Prepares to fight or run. Hormones are being released during this stage Adrenaline Resistance: If a stressor continues your body adapts and reacts to the stressor. May perform at a higher level with more endurance (adrenaline). Fatigue: Prolonged exposure to stress causes your body to lose its ability to adapt. You will begin to tire and lose the ability to manage other stressors.

5 Major Stressor for Teens Life Situations Environmental Biological Cognitive (Thinking) Personal Behavior What are some examples for each of the 5 categories?

Life Situations School demands Problems with friends or bullies Peer Pressure Family Problems Moving or changing Schools Breaking up with a boyfriend or girlfriend

Environmental Unsafe neighborhood Media (T.V., magazines, internet, etc. Natural disasters Threat of terrorist War Global Warming

Biological Changes in your body Illness Sickness Disability

Cognitive (Thinking) Poor self-esteem Personal appearance Not fitting in

Personal Behavior Taking on a busy schedule Relationship issues Smoking Using alcohol or other drugs

Effects of Prolonged Stress Headache Weakened immune system (easier to get sick). High blood pressure Clenching of the jaw and teeth Digestive disorders Difficulty concentrating Irritability Mood Swings

Managing Stress What methods do you use to manage your stress? You can manage stress levels by learning skills to reduce the amount and impact of stress in your life.

Definitions Chronic Stress: Stress associated with long-term problems that are beyond a person’s control. Can be a constant burden that lasts for months. Relaxation Response: Techniques when stress arises that put you in a calm state of mind.

Stress Management Techniques Avoiding situations that cause stress is the easiest way. If you can’t avoid the situation you can. Use Refusal Skills: Make sure you have the time for a new activity before agreeing to take it on. Plan Ahead: TIME MANAGEMENT. Don’t procrastinate, use a planner, keep a log. Think Positively: Try to find a positive outlook in stressful situations. Avoid tobacco, alcohol, and other drugs. You can develop strategies to both avoid and reduce your stress levels. Stress management skills help you manage stressors in a healthful, effective way.

Handling Stress Practice Relaxation Techniques: Deep Breathing Thinking pleasant thoughts Stretching Taking a warm Bath Getting a massage Laughing

Handling Stress Redirect your energy Creative projects Exercise Music Drawing Writing

Staying Healthy and Minimizing Stress Get Adequate Rest: Proper sleep can give you the energy to help you face the challenges and demands of the next day. Physical Activity: Physical activity can release built up energy and clear your mind. Eat Nutritious Foods: Eating properly reduces stress in the body.