STRESS MANAGEMENT

This Lesson Will Cover: Part 1- Stress definitions Part 2- Fight-or-Flight Response Part 3- Stress-Related Health Problems Part 4- Tips for Managing Stress

Learning to manage stress is an important life skill Let’s learn what stress is … and how to manage it

DEFINITIONS: STRESS: Your body’s response to real or imagined dangers or other life events.

Look at the definition… Sometimes we stress about real stuff Sometimes we stress about stuff that is not real or has not even happened yet!

Look at the definition… Various “life events” can stress us out Sometimes it’s one big, major event Sometimes it’s a bunch of small, repeated events

DEFINITIONS: EUSTRESS: Positive stress That’s right! Positive life events can actually be very stressful.

EXAMPLES OF EUSTRESS: Winning the lottery Getting a new job Getting married Having a baby Going on “first date” Learning to drive A big sporting event Get a new pet

DEFINITIONS: DISTRESS: Negative stress All sorts of negative life events can be really stressful.

EXAMPLES OF DISTRESS: Family problems Moving to a new school Argue with a friend Someone you care about dies Fired from job Getting in a fight You get a severe illness Going to the dentist EXAMPLES OF DISTRESS:

Anything that causes stress DEFINITIONS: STRESSOR: Anything that causes stress

REMEMBER: What stresses one person out may not even bother another person

DEFINITIONS: FIGHT-OR-FLIGHT: The process (response) by which the body prepares to respond to threats or deal with a stressor

There’s a scientific reason… When you get stressed out, notice how you feel different. That’s called the “fight or flight” response.

Your body prepares to stand up and face the threat (fight) … or run away (flight) Fight or Flight:

The hormone that gives the body extra energy DEFINITIONS: ADRENALINE: The hormone that gives the body extra energy

Adrenaline is what makes you feel the temporary extra energy you get when you are under stress

THE FIGHT-OR-FLIGHT RESPONSE: Adrenaline produced Increased heart rate Increased sweating Blood pressure rises Blood sugar rises (continued...)

THE FIGHT-OR-FLIGHT RESPONSE Breathing speeds up Pupils in the eyes dilate (widen) Increased mental activity and emotions More blood is sent to skeletal muscles from abdomen, which increases muscle strength and messes up digestion

Are you paying attention ? Don’t make me get stressed out ! Are you paying attention ?

What kinds of health problems can unmanaged stress cause?

UNMANAGED STRESS CAN LEAD TO: Headaches Upset stomach and ulcers High blood pressure

UNMANAGED STRESS CAN LEAD TO: Back Pain Sleeping Problems Heart Disease UNMANAGED STRESS CAN LEAD TO:

UNMANAGED STRESS CAN LEAD TO: Weight gain and diabetes Unable to mentally focus

UNMANAGED STRESS CAN LEAD TO: Socially irritable Relationship problems Job problems UNMANAGED STRESS CAN LEAD TO:

UNMANAGED STRESS CAN LEAD TO: Feelings of anger, anxiety, sadness, depression Drug and alcohol abuse

UNMANAGED STRESS CAN LEAD TO: Other physical, mental, emotional, and social health issues! Can’t fight off diseases as well UNMANAGED STRESS CAN LEAD TO:

Now we know what stress is and how it affects us Let’s look at ways to manage stress !

FIFTEEN TIPS FOR DEALING WITH STRESS:

1. Don’t worry about things you can’t control If you can’t change it or control it, will worrying about it help?

2. Prepare for stressful situations to the best of your ability. Get ready! Plan ahead. Do what you can now to make things less stressful later on. 2. Prepare for stressful situations to the best of your ability.

3. Approach change with a positive attitude. Change is a part of life. Your attitude determines how you will approach the situation.

4. Keep your sense of humor. Sometimes you need to laugh at the crazy things that happen in life 4. Keep your sense of humor.

5. Work to resolve conflicts with other people. Compromise. Work things out with people to avoid arguments

6. Ask for help from family, friends, and others when you need it. Asking for help is not a sign of weakness. It is a sign of maturity and growth. 6. Ask for help from family, friends, and others when you need it.

7. Set realistic goals for yourself. If your goals are not realistic, you will not reach them and get discouraged.

8. Try getting involved in sports, hobbies, or social events. You can meet new people, have fun, and get your mind off your troubles 8. Try getting involved in sports, hobbies, or social events.

9. Exercise on a regular basis. Exercise burns off extra blood sugar and helps relieve tension.

10. Eat well-balanced, nutritious meals. The right nutrients help your body handle stress better. 10. Eat well-balanced, nutritious meals.

11. Get enough sleep and rest. You cannot deal with stress if you are sleep deprived

12. Practice good time management skills. Be on time. Do not procrastinate. Don’t put important tasks off until later. 12. Practice good time management skills.

13. Consider yoga, stretching, meditation, and other relaxation techniques. We are all different. Find a technique which works for you.

14. Avoid too much sugar, caffeine, tobacco, and other stimulants. You are already over-stimulated! Do not throw gasoline on the fire! 14. Avoid too much sugar, caffeine, tobacco, and other stimulants.

15. Reward yourself! Go have some fun! Having fun and letting off steam is important for your mental and emotional health. Hard work deserves rewards.

In which areas of stress management do you do a good job?

In which areas of stress management do you need to improve ?

You don’t want to end up looking like me, do you? Too much stress is harmful to your health and well-being You don’t want to end up looking like me, do you?