Michigan Merit Curriculum Strand 5: Personal Health and Wellness 5.2 Explain the importance of regular health screenings or exams. 5.3 Analyze the importance of rest and sleep for personal health. 5.6 Describe health practices that can prevent the spread of illness Assess personal rest and sleep practices and create a personal plan to incorporate rest and sleep in daily routines.

 Complete your workbook:

Identify stress, stressors, and stress response. Identify five categories of stressors. Relate excessive stress to disease. Identify stress management techniques. Identify the 3 stages of stress response.

Workbook: Page Stress is an internal alarm system, the body’s response to a real or perceived threat. It is a combination of a stressor and a stress response Stress is the body’s and mind’s reaction to everyday demands and threats it is a part of daily life. It can be useful or harmful, energizing or exhausting.

 Stress occurs in response to a “stressor”. A stressor is any new or potentially unpleasant situation.  Stressors can be people, objects, places, events, or situations that cause you to react. Life Event on pages 4 & 5.

Stress can be positive or negative, depending on how it’s perceived, managed, and put to use. Distress, or negative stress, can result when there is too much pressure or trauma and you are unable to cope with it it.

Eustress, or positive stress, can help you achieve your goals. Research suggest that acceptable levels of stress may even help you to focus and concentrate better.

4 Categories of Stressors 1.Environmental stressors –poverty, pollution, crowding, noise, or natural disasters. 2.Cognitive or thinking stressors – how a person perceives a situation. Test, exams, problems. 3.Personal behavior stressors – negative reactions in the body and mind caused by using drugs or not exercising. 4.Life situations stressors – having a relative or pet die, parents who separate or divorce.

 When you perceive a situation or event to be a threat, your body begins a stress response.  How your body and mind react is your stress response.

The Body’s Stress Response The Nervous system and Endocrine system, are active during the body’s response to stressors. The body’s response is largely involuntary, or automatic. It happens in 3 stages and can occur whether the stress is physical or emotional, positive, or negative.

Stage 1 - Alarm Alarm: when the body and mind go on high alert. Increase breathing… Heart rate increases. The pituitary gland secretes a hormone that stimulates the adrenal glands, which in turn secrete a hormone called adrenaline.

Stage 1 - Alarm Adrenaline is the “emergency hormone”. “Fight or flight” when we are stressed, stress hormones surge through our bodies, sharpening our senses, tensing our muscles, and preparing us for battle, this is known as the “Fight or Flight “

 When you lose your temper, the body goes into fight-or-flight mode, as if there is danger, a real threat of harm.  Adrenaline levels in the blood shoot up, stress hormone levels rise, blood pressure spikes, and the heart shifts from pumping five quarts of blood a minute to shooting through 20 quarts of blood a minute! (more likely to have heart disease in the future)

Stage 2 - Resistance If the stressor is prolonged, the stage of resistance occurs. The body tries to repairs and return to its normal state. People in extremely high- stress situations have been known to accomplish incredible feats of strength.

Stage 3 – Fatigue : Fatigue resulting in a tired feeling that lowers one’s level of activity. Physical Fatigue may occur at the end of a long day or after exercise. Pathological Fatigue is tiredness brought on by overworking the body’s defenses in fighting disease. Anemia, the flu, being overweight, and having poor nutrition can cause fatigue. Psychological Fatigue can result from constant worry, overwork, depression, boredom and isolation.

Complete page in workbook Stress Response

Stress and Your Personality Type Personality is another factor in how you handle stress. The Type A personality is described as a competitive, high achieving personality type most likely to develop heart disease or other significant health problems The Type B personality is seen as a “laid back”, non- competitive personality type less likely to suffer from heart disease.

Complete pp. in workbook STRESS RESPONSE

Stress Related Illnesses  A lcohol and drug dependencies  Asthma, allergies and skin diseases  Anxiety  Backaches  Cancer  Depressed immune system/increased  likelihood of colds and infections

 Depression and suicide  Headaches (migraines, too)  Heart disease/heart attack  High cholesterol  Sleep disturbances  Stroke  TMJ (temporomandibular) joint syndrome  Ulcers and digestive disorders

 Stress and High Blood Pressure: Mental and Emotional stress can cause an increase in your levels of cholesterol (fatty substance) that blocks arteries.

((Go to page 12 in workbook) WWhat is blood pressure? The measurement of the force of blood flowing against your artery walls. SSystolic: top reading – the highest pressure in the cycle. DDiastolic: bottom reading – the lowest pressure in the cycle Pressure gauge Air Valve Inflation System 120/ 80

 How many Americans have high blood pressure? 1 in 3  Factors that determine your blood pressure: age, race, weight, gender, physical condition.  Normal blood pressure reading for an adult between ages 18 – 45 is 120/80

 List things that can increase your blood pressure: Anxiety, physical activity, wintertime, stress, and excitement.  List things that can lower your blood pressure: Relaxation, therapy, bubble bath, massage, sleep, summertime.  Name the device used to measure blood pressure: SPHYGMOMANOMETER AND STETHOSCOPE

 Your blood is more likely to clot when you are under stress which could lead to a stroke.  Stress hormone levels spike, damaging cells in your brain and impairing your ability to remember.

Stress Management Some people show more resilience/hardiness, and seem to stay healthy despite major or even traumatic stressors. Such people share 3 important traits. Change. They like and welcome change, viewing it as an opportunity for growth.

Stress Management Commitment. They have a strong sense of purpose and commitment. To people, activities, and principles that bring meaning to their life. Control. They recognize that some things cannot be controlled.

 Everyone has their pet peeves. They are those one or two things that can put you over the edge and make your stress and anxiety levels skyrocket. What are your pet peeves?  Being late? Having to wait in line?  Often you can not control what’s stressing you out (school work), but you can control how you are reacting to that stress.

Eliminate the stressor or reduce your exposure. Change the way you perceive or react to the stressor. Rethink, or get a new perspective on, a stressful situation, making it a learning opportunity instead of a threat! Go to page 21 in your workbook.

◊ Planning – you decide in advance what you want, what you need, and what is expected of you so that you can come into situations, well prepared. ◊ If you are prepared for the unexpected, you are also better able to deal with changes, disappointments, or delays, enabling you to keep your stress to a minimum.

 Rechanneling Energy means redirecting your energies.  You can use pent-up energies in useful ways by turning negative energy into positive actions and thoughts.  When you feel stressed, why not use the energy to do something positive.

 If you are unable to put physical distance between yourself and a stressful situation, find ways to take a mental break.  Let your mind wander for a few minutes, listen to soothing music, or simply daydream.

Laughing can instantly relieve some stress. It gets more oxygen moving through the blood stream. It works the muscles of the stomach. Blood pressure is lowered. Practice relaxation techniques regularly.

Seeking Support - Talking to an individual you trust is vital. (Parents, teachers, coaches, siblings, close friends, clergy, neighbors, or peer helpers can prove to be helpful choices when you need support. A support group is an informal or formal gathering of people who meet and share experiences, feelings, and trust, can also be helpful.

Time management Priorities are those goals, tasks, or activities that you judge as more important to do than others. Take control of your day – set and prioritize goals. Set specific goals each day.

Quiz 1. Define “Stress” 2. Define “Stressor” 3. Define “Stress Response” 4. List 3 short term effects stress can have on the body? 5. List 3 long term effects stress can have on the body? 6. List 5 ways to manage stress. 7. What is a support group? 8. How can stress effects a person’s blood pressure? 9. What does “fight or flight” mean?

Stress Management YouTube - Top 10 Stress Busters