STRESS! What stress?! AVID Presentation Kim Urenda Fall 2009

What is stress? Stress is the emotional and physical strain caused by our response to pressure from the outside world. It's almost impossible to live without some stress. And most of us wouldn't want to, because it gives life some spice and excitement. But if stress gets out of control, it may harm your health, your relationships, and your enjoyment of life.

RX for Stress… Review worksheet with symptoms and relief for stress in the following areas: Physical Social Emotional Intellectual Spiritual

PAIR & SHARE How do YOU handle your stress? What is a stress relief for you?

TARP T = “Tune In” A = “Analyze” R = “Respond” P = “Prevent” “PROTECTIVE COVERING”

T TUNE IN This is to become aware of your stressors and your reactions to stress in hopes to help you manage stress better. Four steps to helping you “tune in” to your body. We are going to do a scan for stress.

1.Scan for PHYSICAL SIGNS Do you have muscle tension? Do you have sweaty palms? Do you have rapid breathing or rapid pulse? 2.Scan for BEHAVIOR SIGNS Are you pacing or fidgeting? Is your voice tense, too loud, too quiet? 3.Scan for EMOTIONAL SIGNS Do you feel nervous, moody, depressed? Do you feel frustrated? Do you feel lonely? 4.Scan for STINKING THINKING SIGNS Are your thoughts turning to worries? Are you having trouble with concentration or memory? Doing “Should have…” “If only”, other negative thoughts. 4 Steps 4 “Tuning IN” to YOU!

Analyze External Stressors External Stressors are things/events outside your body that can make you feel threatened or out of control. Physical irritants like noise, pollution, heat, or humidity Work demands or conditions Frightening events, like narrowly escaping a traffic accident Social or family demands, changes, or problems.

ANALYZE Internal Stressors Internal Stressors are from one’s own attitudes and thinking patterns. Do you talk to yourself with words like “should, must, and ought?” Do you feel like a failure if you are late, or things don’t go as planned? Do you have a “me last” syndrome, feeling you have to look after everyone else’s needs before you think of your own? Do you feel worthless unless everyone likes you all the time? Are you guilty of “awful-izing,” which means always expecting the worst?

RESPOND This is the “fight or flight” of the early human stages. When we encounter stress, we produce an “alarm” response which sends stress hormones through your body tensing your muscles, and speeding your heart. FOUR techniques for learning to turn off the “alarm” response and regain control…

RESPOND 1.Time Out: Stop the activity/conversation causing you stress. 2.Breathing: Do abdominal deep breathing (Belly Breathing) 3.Progressive Muscle Relaxation: (Activity with Biodots) 4.Thought-Stopping: When you notice negative self thoughts, just say “stop!” to yourself.

PREVENT 1.Relaxation 2.Regular exercise 3.Eating right 4.Avoid chemicals like alcohol and drugs 5.Avoid tobacco 6.Avoid caffeine

TIME MANAGEMENT How do you spend your time?

PRIORITY PIE What are your priorities? Do you want to do well in school? Do you want to have abs to die for? Do you want to make great grades? Do you want to save money for a new car? Do you want to go to a specific selective university? Do you want to make a specific sports team?

PRIORITY PIE You can't always get what you want, but sometimes if you are careful about the commitments you make you can achieve a lot of what you want. It's all a matter of how you allocate your resources - time, energy, and money. We've assembled a collection of student stereotypes the typify many of the wishes college students have for themselves. They aren't scientific, but they are food for thought.

Bio Dots & Relaxation Space yourselves out. Get into a comfortable position. Breathe Close your eyes Listen to the activity