Stress Management  Stress is how your body responds to demanding situations.  Stress can be positive or negative.  Is part of everyone's life  A stressor is a name given to a specific event that produces a reaction from you.  A stressor can also be general long- term feelings of worry, anger, or anxiety that can cause your body to react in an unhealthy way.  Stress is how your body responds to demanding situations.  Stress can be positive or negative.  Is part of everyone's life  A stressor is a name given to a specific event that produces a reaction from you.  A stressor can also be general long- term feelings of worry, anger, or anxiety that can cause your body to react in an unhealthy way.

Stress Management  Stress (emotional or social stress) is a result of how you think about events that happen to you.  Your thoughts will determine how your body responds.  Stress (emotional or social stress) is a result of how you think about events that happen to you.  Your thoughts will determine how your body responds.

Thoughts that Relate To Stress  If you think positively, the stressful event can be healthy.  If you think negatively, the stressful event can be unhealthy.  If you think positively, the stressful event can be healthy.  If you think negatively, the stressful event can be unhealthy.

Types of Stress (positive)  Eustress is a term used for positive stress.  If an event is very exciting or very challenging, it puts you in a state of eustress.  Eustress is a term used for positive stress.  If an event is very exciting or very challenging, it puts you in a state of eustress.

Effects of Eustress  When you interpret events as exciting or challenging:  These thoughts cause your body to respond— increasing your heart rate, sweating, and alertness.  This type of response—a positive stress response to an event—is a state of eustress.  When you interpret events as exciting or challenging:  These thoughts cause your body to respond— increasing your heart rate, sweating, and alertness.  This type of response—a positive stress response to an event—is a state of eustress.

Events that Produce Eustress  Riding a roller coaster  Skydiving  Skiing  Riding a roller coaster  Skydiving  Skiing

Types of Stress (negative)  Distress is negative stress.  If an event is very demanding and you feel you cannot control what is happening to you, it will put you in a state of distress.  Distress is negative stress.  If an event is very demanding and you feel you cannot control what is happening to you, it will put you in a state of distress.

Distress  When you interpret events as being uncontrollable, demanding, and beyond your ability to cope,  your body responds in a negative way that can be harmful to your health, and  this type of response—a negative stressful response to an event—is a state of distress.

Physical Responses to Distress  Negative responses to stress include  increasing anxiety,  lack of sleep,  decreased ability to concentrate,  poor digestion, and  tense muscles.  Negative responses to stress include  increasing anxiety,  lack of sleep,  decreased ability to concentrate,  poor digestion, and  tense muscles.

Types of Stressors  There are three types of stressors:  Physical  Social  Emotional  There are three types of stressors:  Physical  Social  Emotional

Events that Could Produce Stress  Events that produce feelings of stress:  Taking an exam in a difficult subject area  Serious conflicts with family or friends  Being in some type of accident  Getting a sports injury

General Adaptation Syndrome A researcher, Hans Selye, helped us understand the effects of stress.  There are three stages:  The alarm reaction—The body reacts to a stressor.  The stage of resistance—The body resists the stressor.  The stage of exhaustion—The body succumbs to a stressor. A researcher, Hans Selye, helped us understand the effects of stress.  There are three stages:  The alarm reaction—The body reacts to a stressor.  The stage of resistance—The body resists the stressor.  The stage of exhaustion—The body succumbs to a stressor.

characteristics of physical stressors  Physical stressors are events that are stressful to you, independent of your thought processes.  In other words, no matter how positively you try to think, physical stressors will still affect you in a negative way.  Physical stressors are events that are stressful to you, independent of your thought processes.  In other words, no matter how positively you try to think, physical stressors will still affect you in a negative way.

examples of physical stressors  Exposure to heat or cold  Hunger or thirst  Lack of sleep  Certain types of illnesses  Exposure to heat or cold  Hunger or thirst  Lack of sleep  Certain types of illnesses

Social Stressor  A social stressor is any minor or major event that might cause you stress (positive or negative).  How you think about a social stressor (e.g., positively or negatively) can determine whether you are in a state of eustress or distress  A social stressor is any minor or major event that might cause you stress (positive or negative).  How you think about a social stressor (e.g., positively or negatively) can determine whether you are in a state of eustress or distress

examples of social stressors Examples of social stressors:  An important sports competition  A major school exam  Disagreements with friends  A conflict with your parents Examples of social stressors:  An important sports competition  A major school exam  Disagreements with friends  A conflict with your parents

emotional stressor  An emotional stressor is a general feeling of worry, anxiety, or grief.  You simply feel down and depressed, lacking motivation for many things.  These feelings can cause your body to react in unhealthy ways.  An emotional stressor is a general feeling of worry, anxiety, or grief.  You simply feel down and depressed, lacking motivation for many things.  These feelings can cause your body to react in unhealthy ways.

competitive stress  Often in high school, you may be involved in sports teams, academic projects, etc.  Competitive stress is what you feel when you participate in competitive sports and other competitive activities.  Often in high school, you may be involved in sports teams, academic projects, etc.  Competitive stress is what you feel when you participate in competitive sports and other competitive activities.

Factors that Make Competition Stressful  Being evaluated by others  Performing in front of a crowd  Feeling that the outcome is important  Being evaluated by others  Performing in front of a crowd  Feeling that the outcome is important

Produce feelings of eustress in competitive activities  simply try to do your best and accept the outcome.  understand that sometimes you will do very well and other times there will be room for improvement.  keep things in perspective.  realize that the only thing you control is how much effort you give.  do not spend a lot of time worrying about winning or losing because it could be beyond your control.  simply try to do your best and accept the outcome.  understand that sometimes you will do very well and other times there will be room for improvement.  keep things in perspective.  realize that the only thing you control is how much effort you give.  do not spend a lot of time worrying about winning or losing because it could be beyond your control.

Assessing stress:  Lie on the floor, close your eyes, and try to relax.  Have your partner count your pulse and your breathing rate.  Ask your partner to observe for irregular breathing and unusual mannerisms. Assessing stress:  Lie on the floor, close your eyes, and try to relax.  Have your partner count your pulse and your breathing rate.  Ask your partner to observe for irregular breathing and unusual mannerisms. Self-Assessment 17: Identifying Signs of Stress

 Then ask your partner to evaluate how tense your muscles seem. Report “butterflies” or other indicators of stress to your partner.  Write your results on your record sheet. Have your partner lie down while you record your observations about him or her.  Then ask your partner to evaluate how tense your muscles seem. Report “butterflies” or other indicators of stress to your partner.  Write your results on your record sheet. Have your partner lie down while you record your observations about him or her. Self-Assessment 17: Identifying Signs of Stress

 When directed by your teacher, all members of the class should write their names on a piece of paper and place the papers in a hat or a box.  The teacher will draw names until only three remain in the container. The students whose names remain must give 1-minute speeches about the effects of stress.  When directed by your teacher, all members of the class should write their names on a piece of paper and place the papers in a hat or a box.  The teacher will draw names until only three remain in the container. The students whose names remain must give 1-minute speeches about the effects of stress. Self-Assessment 17: Identifying Signs of Stress

 Observe your partner before and during the name- drawing. Look for the signs and signals of stress. Record your results on the record sheet.  Also try to remember your feelings during the drawing. Finally, observe the people who were required to make the speech. Record this information on the record sheet.  Observe your partner before and during the name- drawing. Look for the signs and signals of stress. Record your results on the record sheet.  Also try to remember your feelings during the drawing. Finally, observe the people who were required to make the speech. Record this information on the record sheet. Self-Assessment 17: Identifying Signs of Stress

 Finally, walk or jog for 5 minutes after your second stress assessment. Once again, work with a partner to assess your signs of stress.  Write them in the third column of the record sheet. Notice that the exercise causes heart rate and breathing rate to increase.  However, it may help reduce earlier signs of the emotional stress related to performing in front of the class.  Finally, walk or jog for 5 minutes after your second stress assessment. Once again, work with a partner to assess your signs of stress.  Write them in the third column of the record sheet. Notice that the exercise causes heart rate and breathing rate to increase.  However, it may help reduce earlier signs of the emotional stress related to performing in front of the class. Self-Assessment 17: Identifying Signs of Stress

What are the signs of stress to look for?  Is your heart rate higher than normal?  Are the muscles tighter than usual?  Are unusual mannerisms present?  Do you feel differently?  Is your breathing irregular, rapid, or shallow? What are the signs of stress to look for?  Is your heart rate higher than normal?  Are the muscles tighter than usual?  Are unusual mannerisms present?  Do you feel differently?  Is your breathing irregular, rapid, or shallow? Self-Assessment 17: Identifying Signs of Stress