DO NOW – 4/8 VOCAB Match the terms below with their definitions. You may use paper in your folder and just write the answers 1. Reaction of the body and mind to everyday challenges and demands 2. The act of becoming aware through the senses 3. Anything that causes stress 4. The ability to adapt effectively and recover from disappointment, difficulty or crisis 5. Skills that help you handle stress in a healthful, effective way A. Perception B. Resiliency C. Stress D. Stress- Management Skills E. Stressor

Stress Management

WHAT IS STRESS? Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes or external (loss, tragedy, change).

Which of these is stress?  Getting a promotion at work  Flat tire  Staying at a fun party till 2 AM  Dog gets sick  Your cousin stays at your house for a week  You have allergies

WHAT IS STRESS?

LEVELS OF STRESS

EUSTRESS Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.

DISTRESS Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.

What happens to our bodies?

TYPES of STRESSORS Give at least two examples of each

STAGES OF STRESS …And how they affect our health triangle

ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of adrenal genes which produce an adrenal rush.

RESISTANCE STAGE During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

EXAMPLES Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper- vigilance.

RESISTANCE STAGE MORE EXAMPLES Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed.

EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper.

I’M IN CONTROL - DISTRESS RELIEF STRATEGIES GET SPIRITUAL 12. Meditate 13. Pray 14. Remember your purpose DEVELOP NEW SKILLS 21. Prioritize daily tasks 22. Learn something 23. Practice a hobby Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries. Most worries are either passed on to us by another or conjured up in our imagination. USE YOUR BODY AND MIND TOGETHER 15. Take a break 16. Get hug therapy 17. Try progressive relaxation 18. Try yoga 19. Try aroma therapy 20. Laugh GET MENTAL 5. Count to Control your thoughts 7. Fantasize 8. Congratulate yourself 9. Ignore the problem if appropriate, after evaluation 10. Perform self maintenance 11. Talk to a counselor GET PHYSICAL 1. Relax neck and shoulders 2. Take a stretch 3. Get a massage 4. Exercise

MORE STRATEGIES “ What is Stress” Web Site. http// How to reduce and relieve stress “Web Site. http// “Stress Relievers” Web Site. http// “Massage” Downing, G. (1972). Massage Book. New York: Random House. “Aromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.as “Yoga” Web Site. http//