MANAGING STRESS AND ANXIETY

EFFECTS OF STRESS

1. Stress is the reaction of the body and mind to everyday challenges and demands. 2. Can affect ones physical, mental/emotional and social health. 3. Perception is the act of becoming aware through the senses.

 What thoughts and emotions do you have when you are stressed?  What physical symptoms do you sometimes feel when you are stressed?  What are situations in your life that cause stress?

1. Can be positive 2. Can be negative 3. Can motivate you to do your best 4. Unhealthy: A. losing sleep after losing a big game B. Worried about a test

1. Stressor: is anything that causes stress 2. People 3. Objects 4. Events 5. Can affect everyone in a similar way A. Sound of a siren 6. Can affect people in different ways A. Going to a new school B. Taking a test

1. Biological Stressors: illness, injuries 2. Environmental Stressors: noise, pollution 3. Cognitive, or thinking, stressors: How you perceive a situation 4. Personal behavior stressors: negative reactions in the body and the mind caused by using tobacco, alcohol, or other drugs, and lack of exercise 5. Life situation stressors: death of a family member, divorce, separation, bad relationship

 When I am at the doctor’s, I feel?  During a test, I feel?  Having a disagreement with a friend makes me feel?  Asking someone out on a date makes me feel?  How can understanding stressors help one deal with stress?

1. How you perceive stress is based upon previous experiences 2. Positive experience: tends to stay positive 3. Negative : may stay negative 4. Other roles A. Attitude B. Values C. Beliefs

1. Body reactions to stress 2. Two major body systems: 3. Nervous system 4. Endocrine system 5. Active during the body’s response to stress 6. Largely involuntary 7. Automatic 8. The body reacts in three stages

1. First stage 2. Mind and body go in high alert 3. Read figure 8.1 on page Prepares body to defend or flee from a threat

1. Second stage 2. Body adapts to the rush created by alarm 3. Reacts to the stressor 4. Fight or flight 5. Body capable to perform at a higher level of endurance 6. “Fight”: resist a physical challenge 7. “Flight”: able to run faster than normal 8. People have been known to accomplish great feats in high stress situations.

1. Third stage 2. Physical fatigue A. Reaction time become impaired B. Muscles tire quickly 3. Psychological fatigue A. Result from constant worry B. Depression 4. Pathological fatigue A. Overworking the body’s defenses B. Influenza

1. Can lead to stress related illness 2. Sleeplessness 3. Upset stomach 4. High blood pressure 5. Heart disease 6. Stroke 7. Do not over look side effects of stress 8. Read “Did you know” on page 201

1. What is physical fatigue? 2. What is psychological fatigue? 3. In what ways do they feel the same? 4. How do you think one might lead to the other? 5. How do you handle a stressful situation? 6. Who do you talk to when have a stressful situation?

1. Stress is unavoidable part of life 2. Stress can make life fun 3. Prolonged stress can have negative effects on your health

1. Psychosomatic response: a physical reaction that results from stress rather than from an injury or illness. 2. Psycho: “of the mind” 3. Somatic: “ of the body” 4. May include sleep disorders 5. Headache 6. Asthma 7. High blood pressure 8. Weakened immune system

1. How do physical and emotional stress affect a person’s ability to study? 2. How do they affect friendships? 3. What do they do to family relationships?

1. Stress can effect your “triangle” 2. Difficulty concentrating 3. Mood swings 4. Risks of substance abuse 5. Increase a person’s vulnerability to drug use 6. Drinking, Smoking, Drug use can lead to more stress

1. Write down how you deal with stress. 2. Discuss with another classmate or brainstorm how you deal with stress. 3. Discuss with another classmate or brainstorm how you could improve ways you deal with stress in your life.

1. Chronic stress: stress associated with long- term problems that are beyond a person’s control. 2. Less intense than a “fight or flight” response 3. Take care of yourself 4. Keep the three sides of your triangle balanced

1. Engage in physical activity 2. Look for support among your friends and family 3. Find a hobby or activity that relaxes you 4. Avoid using tobacco, alcohol, and other drugs

MANAGING STRESS

1. First step is to identify the cause of stress 2. Life events: major illness, family situation 3. Physical stressors: pollution, injury, lack of rest, or drug use 4. Daily Hassles: time pressures, deadlines, too many responsibilities

1. Complete quick start on page During an average day, when do you feel the need greatest need to relax? Why? 3. What do you do to relax? 4. Discuss with another classmate. 5. Discuss with the rest of the class.

1. Walk away 2. Refusal skills: stress, conflict, or threat 3. Avoid potentially stressful situations

1. Change the ways you perceive or react to stress. 2. New perspective 3. Plan ahead 4. Get enough sleep 5. Engage in physical activity 6. Eat nutritious food 7. Avoid tobacco, alcohol, and other drugs

1. Lack of sleep can interfere with school work, athletics, and relationships with others. 2. Manage time wisely 3. Get eight to nine hours each night 4. Will help you look and feel better 5. Will help improve your chances of success 6. Will help improve your mood 7. Will help you face the challenges and demands of your day

1. Helpful technique for managing stress 2. When you are under stress your body has excess of nervous energy 3. Go for a jog, walk, or a bike ride

1. Important for overall health and improving stress levels 2. Lack of nutrition can be a source of stress 3. Fatigue 4. Weakness 5. Reduced ability to concentrate 6. Eat regular meals 7. Limit “comfort” foods 8. Limit caffeine 9. Avoid tobacco, alcohol, and other drugs

 Stress-management skills help an individual handle stress in a healthy, effective way, is one of the steps to good mental health.  Redirect your energy  Relax and laugh  Relaxation techniques is a state of calm than can be reached if one or more relaxation techniques are practiced regularly.  Keep a positive outlook  Seek out support

ANXIETY AND TEEN DEPRESSION

1. Write down the definitions of all vocabulary words for lesson three and four. 2. Then continue with notes.

1. Make a list of common stressors that can cause teens to feel anxious. 2. Pick one and write a paragraph describing ways to manage this stressor.

1. Anxiety is the condition of feeling uneasy or worried about what may happen. A. Anxious feelings can be positive/ motivating B. Negative C. Feeling of fear or dread D. Perspiration, trembling, restlessness, or muscle tension E. Rapid heart rate, lightheadedness, or shortness of breath

1. Perfection: a person who strives to be perfect A. A person believes that nothing he or she does will be good enough B. Can lead to frustration and unhappiness C. It is important to be realistic D. Have a positive view of your accomplishments

1. Stress-management techniques A. Redirect your energy B. Relaxation exercises 2. Negative coping skills A. Alcohol / drugs 3. Positive A. Engage in physical activity B. Support from family and friends

1. Overcoming social anxiety 2. Read health minute on Page Discuss anxiety with a group of four

1. Depression is a prolonged feeling of helplessness, hopelessness, and sadness A. Stronger than an occasional sad mood 2. Examples of how to manage a sad mood A. Journal B. Draw, dance, or engage in a creative activity C. Listen to music D. Talk to a friend E. Do something nice for someone

1. Reactive depression A. Response to a stressful event B. Can last longer than a case of the “blues” C. Most often it will go away as a person manages his or her response to the problem 2. Major depression A. Medical condition that requires treatment B. Severe and may develop from reactive depression C. May be a chemical imbalance in the brain or genetic tendency

1. Find a group of five 2. Brainstorm and list strategies to comfort and support a depressed friend or adult 3. Remember to use effective communication skills that include being a good listener 4. List six different ways to show empathy towards others

1. May not show signs they are depressed 2. Symptoms 3. Irritable 4. Restless mood 5. Withdrawal from friends 6. Withdrawal from activities 7. Change in appetite or weight 8. Feeling of guilt or worthlessness 9. Sense of hopelessness

1. It is normal to experience these symptoms once in a while 2. It is not normal to experience several of them at the same time for two or more weeks. 3. Depression may lead to students using drugs or alcohol 4. May lead to thoughts of suicide 5. IT IS IMPORTANT TO SEEK PROFESSIONAL HELP

1. Discuss as a class or in small groups 2. What should teens do when they are not sure whether they are sad or depressed? 3. Who are some people a teenager or adult could talk to for help with depression?

BEING A RESILIENT TEEN

1. List five different events that a teen may experience. 2. Brainstorm factors that might help the teen bounce back from such events. 3. With a partner write a paragraph explaining how these factors would help someone get through difficult times. 4. Share your paragraph with another group 5. What does it mean to be resilient? 6. Discuss with a group of four 7. Share with another group

1. Resiliency is the ability to, adapt effectively and recover from disappointment, difficulty, in or crisis. A. People are able to handle adversity in a healthy way B. Achieve long-term success in spite of negative circumstances C. It is easier for some people than others to bounce back from disappointment

1. Developmental assets A. Support of family B. Strong sense of self-worth C. Help a person bounce back from setbacks or difficulties. 2. Two factors A. Internal factors B. External factors

1. A person has control over internal factors A. Your attitudes, perceptions, and behaviors make up your internal factors B. Make a conscious effort to improve resiliency and mental/emotional health 2. Commitment to learning A. Increase self-esteem B. Sense of belonging C. Positive values D. Through words and actions E. Positive self-esteem

1. Social competency A. Have empathy B. Friendship skills C. Resist negative peer pressure D. Resolve conflict nonviolently 2. Positive identity A. Gives you a sense of control over oneself B. Positive self-esteem C. Sense of purpose D. Positive view of your future E. Able to recover more easily from setbacks

1. Family 2. Friends 3. School or community 4. Circle of friends 5. Opportunities to participate in school projects or community events

1. Protective factors a condition that shield individuals from the negative consequences of exposure to risk 2. Mental assets that protect you from participating in negative behaviors 3. Reduce the possible harmful effects of a difficult event or situation 4. Influence how a person responds to a situation in a healthy way.

 Become involved in extra-curricular activities  Make a commitment to learning  Read for pleasure  Stand up for your beliefs, and refuse to act against your values  Be honest with yourself and others  Resist negative peer pressure / situations  Learn about other cultures  Develop a sense of purpose  Develop a positive outlook about your future

1. Log-on to glencoe.com 2. Retake all on-line quizzes plus chapter 8 3. Complete interactive study guide