Chapter 8 Warm-Up List five situations that you think cause teens to feel stressed. Next to each item, write down why you think that particular situation is a source of stress for teens.

Managing Stress and Anxiety Chapter 8 Notes Managing Stress and Anxiety

Lesson 1 – Effects of Stress What is Stress? Stress affects you based on your perception of the event. Stress itself is not good or bad, but it can have positive or negative effects.

What Causes Stress? Stressors are anything that causes stress. Psychologists have identified 5 general categories of stressors: Biological Stressors Environmental Stressors Cognitive Stressors Personal Behavior Stressors Life Situation Stressors Biological Stressors - Illnesses, disabilities, or injuries. Environmental Stressors – Poverty, pollution, crowding, noise, or natural disasters. Cognitive, or thinking, stressors – the way you perceive a situation or how it affects you and the world around you Personal Behavior Stressors – Negative reactions in the mind and body caused by tobacco, alcohol, or other drugs or by a lack of physical activity. Life situation stressors – Death of a pet, divorce/separation of parents.

The Body’s Stress Response Stages Alarm Stage – “Fight-Or-Flight Response” Begins with hypothalamus receiving danger signals from other parts of brain. Hypothalamus releases a hormone that acts on the pituitary gland. Pituitary secretes a hormone that stimulates adrenal glands. Adrenal glands secrete adrenaline.

Alarm Stage Physical Symptoms Pupils Dilate Increase in perspiration Faster Heart rate and pulse Rise in Blood Pressure Faster Respiration Rate Narrowing of arteries to internal organs and skin Increased blood flow to muscles and brain Increase in muscle tension Release of blood sugar, fats, and cholesterol.

The Body’s Response Resistance Stage Fatigue Stage Your body has decided to “Fight” or take “Flight”. Fatigue Stage When exposure to stress is prolonged, fatigue may set in. Physical Fatigue – Muscles overworked Psychological Fatigue – Worry, Depression Pathological Fatigue – Fighting Illness

Stress and Your Health Physical Effects of Stress Headache Asthma High Blood Pressure Weakened Immune System Mental/Emotional and Social Effects Difficulty concentrating Mood Swings Risks of Substance Abuse

Taking Control of Chronic Stress Engage in physical activity. Look for support among your family and friends. Find a hobby or activity that relaxes you. Avoid using tobacco, alcohol, and other drugs.

Managing Stress – Lesson 2 Identifying Personal Causes of Stress Life Events Physical Stressors Daily Hassles Avoiding Stress with Refusal Skills Just walking away from a tense situation will help calm you down. Say no when there is a possibility of stress, conflict, or threat in a certain situation.

Ways to Manage Stress Plan Ahead Get Adequate Sleep – 8-9 hours each night, not just the night before something important. Get Regular Physical Activity Eat Nutritious Food Eat regular meals, Limit “Comfort” Foods, and Limit Caffeine! Avoid Tobacco, Alcohol, and Other Drugs

Stress Management Techniques Redirect your energy – Find an activity to release your nervous energy. Relax and Laugh – Laughing lowers blood pressure! Keep a positive outlook – the way you think often determines how you feel. Seek out support – Confide in someone.

Lesson 3 – Anxiety and Teen Depression What is Anxiety? The condition of feeling uneasy or worried about what may happen. Symptoms of Anxiety. Feelings of fear or dread. Perspiration, trembling, restlessness, or muscle tension. Rapid heart Rate, Lightheadedness, or Shortness of breath.

What is Depression? A prolonged feeling of helplessness, hopelessness, and sadness, much stronger than the occasional sad mood. Reactive Depression – Response to a stressful event, death of a friend or family member. Major Depression – Medical condition requiring treatment. More severe and lasts longer.

Lesson 4 – Being a Resilient Teen Factors that Affect Resiliency External Factors – Family, Friends, School. Internal Factors Commitment to Learning Positive Values Social Competency Positive Identity (You have control over these things!!)

Actions You Can Take to Protect Yourself from Risks Become involved in Extra-curricular activities at school. Stand up for your beliefs, and refuse to act against your values. Be honest with yourselves and others. Resist negative peer pressure, and avoid dangerous situations. Develop a sense of purpose and a positive outlook about your future.