Ways To Cope

 Your body’s response to change.  The body’s response to real or imagined dangers or other life events.  Can be caused by both good and bad experiences. ◦ Eustress: The positive cognitive response to stress that is healthy (Example: The feeling you get before a big sporting event.) ◦ Distress: Extreme anxiety, sorrow, or pain. (Example: Someone trying to attack you)

 When people feel stressed by something going on around them, bodies react by releasing chemicals into the blood.  These chemicals give people more energy and strength. This could be good or bad. ◦ Good: If in physical danger (Can get away or fight) ◦ Bad: If emotional stress, no outlet for the extra energy in strength.

 Sources of stress.  A specific event that brings on stress.  Anything that causes stress.

 In the column on the left, list 3 to 5 ways you feel when stressed.  In the column on the right, you will list 5 items from the next slide that show examples.

 Nervous  Anxious  Angry  Sad  Excited  Depressed  Insignificant  Sore (headaches)  Lonely  Hopeless  Terrible  Tight chest

 In the column on the left, list 3 to 5 stressors  In the column on the right, you will list 5 items from the next slide that show examples of stressors.

 Your health  Relationships  Emotional problems  Life changes  Money  Personal beliefs  Occupation  Discrimination  Environment  Traumatic events  Procrastination/Being Late  weather  Starting College  New Situations/Meeting New People  Social Media (Instagram, Twitter, Vine, Etc..)  Death of a loved one  Losing your family pet  Job interview  Starting college

1. After listing and seeing examples of items that cause stress, what would you say is the top thing/reason that causes you stress personally? Why do you think that is? 2. When you are feeling stressed, what do you currently do to help relieve your stress?

 In the column on the left, list 3 to 5 positive ways you do or should deal with stress  In the column on the right, you will list 5 items from the next slide that show examples of how to positively deal with stress. Part 3B  In the column on the left, list 3 to 5 positive ways you do or should deal with stress  In the column on the right, you will list 5 items from the next slide that show examples of how to positively deal with stress.

 Avoid caffeine, alcohol, and nicotine consumption.  Get physical activity  Get more sleep  Try relaxation techniques ◦ Meditating ◦ Listing to soothing music ◦ Deep breathing exercises  Talk to someone  Keep a stress diary  Manage your time  Go for a run  Hang out with friends

 Smoking  Over-eating or under-eating  Zoning out for hours in front of the TV or computer  Withdrawing from friends, family, and activities you enjoy.  Using pills or drugs to relax  Sleeping too much  Keeping busy all day to avoid facing your problems  Taking your stress out on other s (lashing out, angry outbursts, physical violence)

1. After reviewing positive and negative ways people deal with stress, do you generally handle your stress in positive or negative ways? Give an example and explain why you chose the answer you did. 2. Do you think people in general handle their stress positively or negatively? Explain why you chose the answer you did.

Cognitive Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Emotional Symptoms Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness Physical Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Frequent colds Behavioral Symptoms Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)

 Laughing lowers stress hormones and strengthens the immune system.  Stress has been called the “silent killer” and can lead to heart disease, high blood pressure, and chest pain.  Stress can make acne worse.  Dark chocolate reduces stress hormones.  Stress can result in more headaches as a result of the body rerouting blood flow to other parts of the body.  When cells shrink due to stress, they disconnect from other cells which contributes to depression.

 Use the following example to create your own model volcano on the back of this page. The volcano you create should depict your real feelings and be true to you. At the bottom of your volcano, list at least 5 items that stress you out. In the middle of the volcano, list at least 5 ways those stressors make you feel. On the sides of your volcano, list at least 5 ways you “vent” or positively relieve your stress. Lastly, at the top of your volcano, list at least 5 things that happen to you if you don’t manage your stress well.

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