Managing Stress in Your Life

Lesson 1 – What is Stress? Stress – body and mind’s reaction to everyday demands or threats Kinds of Stress Distress – negative stress (results from too much pressure or trauma) Eustress – positive stress (can help you achieve goals)

Kinds of Stressors Biological – biochemical imbalances, mental or physical illness Environmental – poverty, pollution, noise, crowding, natural disasters Cognitive – way you perceive a situation Personal behavior- tobacco, alcohol, drugs, lack of exercise Life Situations – trouble in relationships or experiencing loss

The Body’s Stress Response The endocrine and nervous system are active during the body’s response to stress The body’s response is involuntary or automatic

Alarm 1st stage in the stress response when the body and mind are on high alert Adrenaline is secreted by the adrenal glands. It is the emergency hormone that helps the body respond to a stressor

Resistance 2nd stage in the stress response when the body tries to repair its damage from a stressful situation and return to its normal state The body functions at a higher than normal level

Fatigue 3rd stage of the stress response that results in a tired feeling Prolonged exposure to stress causes the body and mind to wear down Types of Fatigue Physical –soreness and tiredness Pathological – overworking the body’s defenses in response to disease Psychological – constant worry, depression, boredom

Lesson 2 – Stress in Your Life Several factors affect a persons level of stress Stress can have a negative impact on health You can learn to recognize signs of stress Stress can be controlled by how you view the stressor

Stress and the Brain Stress can affect neurotransmitters This can cause sleep disturbance, panic attacks, and low enjoyment of life Stress tolerance – amount of stress you can handle before you reach a state of too much

Stress and Your Personality Type Type A – competitive and high achieving and most likely to develop heart disease Type B – laid back and less likely to suffer from heart disease The hardy personality – able to stay healthy despite traumatic stressors

Characteristics of Hardy Personalities Resilience - Characteristic found in people with hardy personality’s Change – view it as an opportunity for growth Commitment – committed to things that bring meaning to life Control – feels an influence and can control what happens in his life

Problems Resulting from Stress Mind and Body Connection – stress can raise blood pressure, weaken the immune system, and can lead to premature death Blood pressure – stress increases levels of cholesterol which causes blocked arteries. This could lead to heart disease and stroke.

Problems Resulting from Stress Headaches – tension causes contraction of the muscles in the head and neck. This results in a headache for many people. Asthma – stress can trigger an attack. It is important for people with this condition to identify stressors and prevent them if possible

Problems Resulting from Stress Immune response system – prolonged exposure to stress can weaken the immune system which prevents the body from fighting off disease. Psychosomatic response – physical disorder that results from stress rather than injury (skin disorders, stomach aches, digestive problems)

Signs of Stress Physical – headaches, trembling, upset stomach, sweating, dry mouth Emotional – frustration, boredom nervousness, worrying Mental – trouble thinking, obsessive thoughts, forgetting Behavioral – not eating, overeating, high risk behavior, fidgeting, forgetting values

Lesson 3 – Managing Stress Identifying the problem – get to the source and know your personal stressors

Stress Management Eliminate or reduce exposure to the stressor Change the way you perceive or react to the stressor Ways to handle stress – physical activity, re-channel energy, relax, laugh, plan ahead

Ways to Handle Stress Planning – being well prepared helps you feel confident and comfortable Re-channeling energy – put negative energy to use for positive gains Relax and laugh Relaxation response- state of deep rest from using relaxation techniques Laughter instantly relieves stress

Ways to Handle Stress Seek Support – parents, teachers, coaches, friends, peer helpers Support Groups – informal gathering of people with similar problems in order to share experiences

Ways to Handle Stress Time management – strategies to use time in effective ways Prioritize – deciding what is important and making sure you take care of these things first

Responding to Loss A person needs to talk about the loss (maybe over and over) Closure – end of the most intense grieving Delayed grief response – putting off the intense stages of grief Grief counselors can help people work through their problems

The Grieving Process: Denial-it may be difficult to believe the loss has occurred. Emotional Release-The loss is recognized. This stage often involves periods of cyring. Anger- The person uses anger because he or she feels powerless and unfairly deprived.

The Grieving Process Bargaining-As the reality of loss sets in, the person may promise to change if what is lost can be returned. Depression-Beyond the feelings of sadness, feelings of isolation, alienation, and hopelessness may occur.

The Grieving Process Remorse- The person may become preoccupied with thoughts about how the loss could have been prevented. Acceptance-The person faces the reality of the loss, and experiences closure, or the acceptance of a loss. Hope-remembering becomes less painful, and the person begins to look ahead to the future.

Kubler-Ross 5 Stages of Grief Denial Anger Bargaining Depression Acceptance