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

Opener Take Stress Assessment Quiz- “How Stressed Are You?”

Warm Up Chapter 4 1. In your notes, define the term stress…in your own words. 2. Identify the top 3 stressors (triggers/situations) in your life daily life…list them from most overwhelming to least (1-3) 3. Partner up with someone and make a new list…causes of stress for most teens (list 10), each writing down the 10 stressors

Chapter 4/Lesson 1: Understanding Stress Stress? What is that? Stress: the reaction of the body and mind to everyday challenges and demands  The feeling you get when you react to life’s pressures  Part of your body’s instinct to meet a challenge  A normal reaction that all people experience

What causes stress? What are some common causes? Stressor: anything that causes stress (new, challenging, or potentially unpleasant situation. Stressor: anything that causes stress (new, challenging, or potentially unpleasant situation. Because everyone responds to situations differently and has different experiences Because everyone responds to situations differently and has different experiences EACH PERSON WILL HAVE HIS/HER OWN CAUSES and INTENSITY OF THE SITUATION EACH PERSON WILL HAVE HIS/HER OWN CAUSES and INTENSITY OF THE SITUATION

What Causes Stress ? Life Situations Life Situations School demands, family, friends, bullying, abuse Environmental Stressors Environmental Stressors unsafe neighborhood, weather, war, media (TV, internet), natural disasters Biological Stressors Biological Stressors changes in body, injury, illness, disability Cognitive Stressors (mental) Cognitive Stressors (mental) poor self-esteem, personal appearance, not fitting in Personal Behavior Stressors Personal Behavior Stressors busy schedule, alcohol, drugs, relationship issues Common TEEN Stressors  Schoolwork  Money  Peer pressure  Juggling too many activities/responsibilities  Low Self-Esteem  Parents/getting along  Relationships/dating  Remarriage of a parent  Divorce  Serious illness/loss of loved one

Different Types of Stress Eustress: a positive form of stress, often associated with desirable events-like winning a sports game or making a good grade on a paper. Eustress: a positive form of stress, often associated with desirable events-like winning a sports game or making a good grade on a paper. *certain amounts of stress is good…it helps you rise to a challenge **Has a positive outcome Winning a race, graduating college, getting married, having a baby, getting a job/job promotion 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 **negative outcome A love one dying, getting mugged, divorce, losing your home/job

How does STRESS affect the body? When faced with a challenge, changes in your body help you react quickly (Stress Response) 3 Stages of Stress 3 Stages of Stress Alarm Stage Alarm Stage Resistance Stage Resistance Stage Exhaustion Stage Exhaustion Stage (Fatigue) (Fatigue)

Alarm Stage  increased blood flow  breathing speeds up  Blood pressure rises  Increase in perspiration  pupils dilate, hearing improves  heart rate/pulse increases (Physical Response ) 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

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 “Stressed Out Exposure to stress continues…remains alert Exposure to stress continues…remains alert Body adapts and can handle the stress; perform at a high level (only for a short time)… Body adapts and can handle the stress; perform at a high level (only for a short time)… Body becomes worn down Body becomes worn down ~Signs of being stressed out- Irritable, angry Irritable, angry Overreacting to minor events Overreacting to minor events Having problems sleeping Having problems sleeping Mental and Physical weakness occur Mental and Physical weakness occur (forget things, lack of energy, blaming others for things gone wrong) Turning to unhealthy habits (alcohol, smoking, etc) Turning to unhealthy habits (alcohol, smoking, etc)

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 (clenching jaw, girding teeth)/Tension o Digestive disorders

Stress Test/Results

No Need to Reply, I'll be on Vacation!!! (I didn't know Longhorns could jump so high) Never take life SO Seriously…ENJOY

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 additive (build up over time) Chronic Stress-stress associated with long-term problems that are now out of control (lost focus on the initial cause of stress) *While chronic stress is not a direct killer, it definitely places individuals at high risk for serious and potentially deadly medical conditions in the future **cancer, suicide, depression, heart-attack, stroke, weight gain/loss acute stress is ever-present Difference? Explain Difference? Explain

Chapter 4/Lesson 2 Stress Management Techniques 1. Avoid/Limit Stress (Incorporate Time-Management Skills) Why should we learn to manage our time? Effective time management will help us? Get more done- once you have established a list of tasks and prioritized them, you will find that you can get much more accomplished. No more running around attempting to do tasks and feeling as if you have not completed anything at the end of the day. Gain control over your life- It might seem like your never-ending list of “things to do” runs your entire life. Until you create your list and prioritize your tasks, it is very possible to feel this way. Add time to your daily life- By getting more done and gaining control over your life, you are without a doubt able to add time to your life. When you have prioritized and gotten tasks completed, you have more time for things that you want to do. Reduce stress- Procrastination and constant chaos leads to stress. Stress leads to long-term health problems. Why put yourself through this?

Focusing on the most important things first, we are able to get a lot more accomplished! PRIORITIZE What are some of the barriers that prevents us from accomplishing things? 1. Distractions 2. Interruptions 3. Procrastination Do what you have to do, so you can do what you want to do!

Other Stress Management Techniques 2. Handle Stress/Reduce Its Effects oRoRoRoRelaxation Techniques…Learn to Relax Practicing these techniques can bring about… Relaxation Response…state of calm oRoRoRoRedirect Energy oSoSoSoSeek support 3. Stay Healthy/Build Resiliency (Self-Maintenance Habits) oRoRoRoRest, Exercise, Eat right, get plenty of sleep