Stress!! What is it and how to deal with it!

Chapter 4/Lesson 1: Understanding Stress Stress? What is that? Stress: the combination of the presence of a stressor and the occurrence of a stress response Stress: the combination of the presence of a stressor and the occurrence of a stress response Stressor: any new or potentially unpleasant situation. (sports try- outs, prom, going back to school after spring break) Stressor: any new or potentially unpleasant situation. (sports try- outs, prom, going back to school after spring break)

What Causes Stress? Life Situations Life Situations School demands, Environmental Stressors Environmental Stressors unsafe neighborhood, weather Biological Stressors Biological Stressors changes in body, injury, deformity Cognitive Stressors (mental) Cognitive Stressors (mental) poor self-esteem Personal Behavior Stressors Personal Behavior Stressors busy schedule, drugs

Different Types of Stress Eustress: a positive form of stress, often associated with desirable events-like winning a sports game of making a good grade on a paper. Eustress: a positive form of stress, often associated with desirable events-like winning a sports game of making a good grade on a paper. Distress: a stress caused by adverse events that produce negative effects-like being late for an important event or not making as good of a grade as you thought you would. Distress: a stress caused by adverse events that produce negative effects-like being late for an important event or not making as good of a grade as you thought you would.

How does STRESS affect the body? (Stress Response) 3 Stages of Stress 3 Stages of Stress Alarm Stage Alarm Stage Resistance Stage Resistance Stage Exhaustion Stage Exhaustion Stage

Alarm Stage Hypothalamus (receives danger signal from other parts of the brain) An overreacting of the nervous system to get the body ready to handle the stressor known as “Fight or Flight”. Hypothalamus (receives danger signal from other parts of the brain) An overreacting of the nervous system to get the body ready to handle the stressor known as “Fight or Flight”. Pituitary gland stimulates the adrenal gland Pituitary gland stimulates the adrenal gland Adrenaline (emergency hormone) and Cortisol that prepares the body to respond Adrenaline (emergency hormone) and Cortisol that prepares the body to respond  increased blood flow  breathing speeds up  Blood pressure rises  Increase in perspiration  pupils dilate, hearing improves  heart rate/pulse increases Fear, excitement or the pressure of the stress are usually visible on the face. Fear, excitement or the pressure of the stress are usually visible on the face.

Cortisol-What is it? A hormone that is produced by the adrenal glands. A hormone that is produced by the adrenal glands. Is highly effected by stress levels through metabolism, and the breaking down of fats, glucose and protein. Is highly effected by stress levels through metabolism, and the breaking down of fats, glucose and protein. Spikes of cortisol can cause you to store body fat. Spikes of cortisol can cause you to store body fat. Ideal to have a steady release of cortisol into the blood. Ideal to have a steady release of cortisol into the blood.

Resistance Stage Exposure to stress continues Exposure to stress continues Body adapts and can handle the stress (only for a short time)… Body adapts and can handle the stress (only for a short time)… Body wears down due to the high demand of stress levels put on the body. Body wears down due to the high demand of stress levels put on the body. Over-reaction to minor events occur. Over-reaction to minor events occur. Irritable Irritable Sleep patterns alter due to irregular hormones Sleep patterns alter due to irregular hormones Mental and Physical weakness occur causing behavior and psychological changes can be observed. Mental and Physical weakness occur causing behavior and psychological changes can be observed.

Exhaustion Stage Prolonged symptoms of resistance stage breaks the body down and you get exhausted and tired (fatigued) Prolonged symptoms of resistance stage breaks the body down and you get exhausted and tired (fatigued) Hard to get motivated for usually exciting things. Hard to get motivated for usually exciting things. Depression can occur Depression can occur Body susceptible to illness and emotional breakdowns. Body susceptible to illness and emotional breakdowns. Other stressors are hard to handle Other stressors are hard to handle

Effects of Prolonged Stress Psychosomatic Response- Physical reaction resulting from stress rather than from and injury or illness. o Headaches o Weakened immune system o High blood pressure o Bruxism o Digestive disorders

Stress Test

Chapter 4/Lesson 2 Managing Stress Identifying what is stressful is the first step in learning how to manage it. The effects of stress are addictive (build up over time) Chronic Stress-stress associated with long-term problems that are beyond a person’s control

Chapter 4/Lesson 2 Stress Management Techniques Avoid/Limit Stress o Use Refusal Skills o Plan ahead o Think positively Handle Stress/Reduce Its Effects o Relaxation Techniques Relaxation Response…state of calm o Redirect Energy Stay Healthy/Build Resiliency o Rest, Exercise, Eat right

Stress Management Foods The right kind of foods can aid the body in recovering faster during stressful times. The right kind of foods can aid the body in recovering faster during stressful times. Vitamin C-Oranges Vitamin C-Oranges 3000 mg-supplement 3000 mg-supplement 70 mg in a orange 70 mg in a orange Potassium: helps reduce high blood pressure and helps nerve stimulation in the contraction of muscles. Potassium: helps reduce high blood pressure and helps nerve stimulation in the contraction of muscles. Avocado, banana, dried apricots, lima beans, cantaloupes, honeydew, potato, raisins Avocado, banana, dried apricots, lima beans, cantaloupes, honeydew, potato, raisins

Stress Management Foods Black Tea vs. Coffee Black Tea vs. Coffee Magnesium: helps regulate Cortisol levels and too little trigger headaches and fatigue. Magnesium: helps regulate Cortisol levels and too little trigger headaches and fatigue. Spinach, halibut, black beans, pumpkin seeds, and okra Spinach, halibut, black beans, pumpkin seeds, and okra