UNIT 3 – MENTAL & EMOTIONAL HEALTH 3.2 MANAGING STRESS AND ANXIETY

Objectives Standard 1 Objective 2b: Explore the risk and protective factors of mental and emotional health Objective 2d: Apply stress management techniques Objective 3a: Review types of mental disorders

What is the difference between stress and anxiety? Starter What is the difference between stress and anxiety?

WHAT DO YOU SEE?

Old or young?

Perception - the act of becoming aware through the senses. * Did you need help to find the “other” image in any of the pictures?

Stress Stress – the reaction of the body and mind to everyday challenges and demands. Stressor – anything that causes stress.

FUN,THRILLS, EXCITEMENT Stressor Negative Perception Positive DISTRESS Fear, anxiety, negative, EUSTRESS FUN,THRILLS, EXCITEMENT

Causes of Stress (Stressor) Biological Stressor – illness, disabilities, injuries. Environmental Stressor – poverty, pollution, crowding, noise, natural disasters.

Cognitive Stressor – perception of a situation. Personal Behavior Stressor – tobacco, alcohol, drug abuse, inactivity. Life Situation Stressor – death, divorce/separation, relationship problems. Stressors cont.

Body’s Response to Stress Pupils Dilate, Visual Acuity Endorphins Released Alarm – mind and body go in high alert. Body prepares for a “Flight of Fight” response. Increased Bronchial Size Increase in Hearing, More Aware Increased Breath Rate Increased Heart Rate Blood Flow Redirected to Extremities Increase Production of Glycogen from Liver for Fast Energy

Resistance – the body responds by “Fighting” or taking “Flight” Resistance – the body responds by “Fighting” or taking “Flight”. Body can briefly perform at a high level of endurance. People have been known to perform superhuman feats.

Fatigue – mind and body become exhausted. Physical Fatigue – muscles become very tired. Psychological Fatigue – results from to much worry, depression, boredom, isolation. Pathological Fatigue – tiredness brought on by body’s defenses fighting disease.

OPTIMAL Distress Distress Yerkes-Dodson Principle-implies that to a certain point, a specific amount of stress is healthy, useful, and even beneficial. Distress Distress OPTIMAL 1 2 3 4 5 7 9 6 8 Bored, tired, unhappy, restless, prone to illness Productive, energetic, happy, creative, healthy Burned out, exhausted, overweight, irritable, prone to illness

Guitar String Analogy No tension = no sound Too much tension = will sound a note higher than desirable Too little tension = will sound a note lower than desirable Proper tension = the desirable note

Effects of Stress PHYSICAL Headache Asthma High Blood Pressure Weakened Immune System MENTAL/EMOTIONAL Difficulty Concentrating Mood Swings Risk of Substance Abuse Why is high stress harmful to our health and well-being?

Managing Stress Plan Ahead – Time Management Get Enough Sleep – 7-8 Hours Exercise Regularly Good Diet Avoid Alcohol, Tobacco, and Other Drugs

Stress-Management Techniques Stress Management Skills – skills that help an individual handle stress in a healthful, effective way Redirect Energy – exercise, work on creative projects Relax/Laugh – relaxation response – state of calm reached through relaxation techniques Positive Outlook – the way you think will often determine how you feel Seek Support – confide in someone you trust Express Yourself – share feelings with people you trust

Relaxation Techniques Breathing for Relaxation Meditation Imagery Music Therapy Progressive Relaxation Autogenic Training Power Naps Visualization

Resiliency Resiliency – the ability to adapt effectively and recover from disappointment, difficulty, or crisis.

James Stockdale In a business book by James C. Collins, called Good to Great, Collins writes about a conversation he had with Stockdale regarding his coping strategy during his period in the Vietnamese POW camp. “I never lost faith in the end of the story, I never doubted not only that I would get out, but also that I would prevail in the end and turn the experience into the defining event of my life, which, in retrospect, I would not trade." When Collins asked who didn't make it out of Vietnam, Stockdale replied: “Oh, that's easy, the optimists. Oh, they were the ones who said, 'We're going to be out by Christmas.' And Christmas would come, and Christmas would go. Then they'd say, 'We're going to be out by Easter.' And Easter would come, and Easter would go. And then Thanksgiving, and then it would be Christmas again. And they died of a broken heart." Stockdale then added: “This is a very important lesson. You must never confuse faith that you will prevail in the end—which you can never afford to lose—with the discipline to confront the most brutal facts of your current reality, whatever they might be." Witnessing this philosophy of duality, Collins went on to describe it as the Stockdale Paradox.

Assignment Chapter 8 Review Recalling Facts pg. 220 #1-12