You are taking notes today!

HEALTH Expressing Emotion in Healthy Ways

Understanding Your Emotions Emotions – signals that tell you mind and body how to react  How you react can affect your health triangle  It’s about being emotionally intelligent Hormones – chemicals that regulate what is happening in your body.  Hormone increase during puberty may cause emotions to feel like they are swinging from one extreme to another

Understanding Emotions Learning to recognize your emotions help you to understand their effects on you and help you learn how to manage them

Managing Emotions Emotions are not good or bad – it’s how you express them  Health expression = cope with upsets, help those around you How to recognize?Ask yourself:  Why do I feel the way I do?  Will this event matter later on in life?  Why should I wait before responding?  What can I do to feel better?  Who can I ask to help me deal with my negative feelings?

Responding to Difficult Emotions Feeling bad or emotional when things happen is NORMAL! Some people choose to manage difficult emotions with defense mechanisms – mental processes that protect individuals from strong or stressful emotions and situations

Common Defense Mechanisms Repression – unconsciously pushing unpleasant feelings out of one’s mind Regression – returning to behaviors characteristic of a younger age, rather than dealing with problem Denial – unconscious lack of recognition of something that is obvious to others Projection – attributing your own feelings or faults to another person or group Suppression – consciously and intentionally pushing unpleasant feelings out of one’s mind Rationalization – making excuses to explain a situation or behavior, rather than taking responsibility for it Compensation – make up for weaknesses and mistake through gift giving, hard work or extreme effort

Difficult Emotions Handling Fear  Most people are afraid of something  Recognize you are afraid and figure out what is causing fear  Talk with a friend or adult  Use resources  Seek help from a professional Dealing with Guilt  If not managed, can hurt self-esteem  Think about the cause  Admit mistake, apologize, promise to be more thoughtful in future  Be realistic, not all situations can be controlled - divorce

Difficult Emotions Managing Anger  One of the most difficult emotions to handle  Figure out what is cause, deal with it in healthy way  Deep breathing, slowly repeating calming word/phrase  Physically remove yourself from situation  Do something to relax  Channel your energy in a different direction  Talk with someone you trust

I feel… Think of an emotion Use the following sentence and share with your group: I feel ___________ when ____________ and I need ____________.” Reflection:  How did you feel listening to you peers’ feelings?  What are the benefits and risks to sharing your feelings with others?

HEALTH Understanding and Managing Stress

What is Stress? Reaction of the body and mind to everyday challenges and demands Stressful situations are UNAVOIDABLE, but how much it affects you DEPENDS ON YOUR PERCEPTION OF IT  The act of becoming aware through the senses  Reactions depend on you previous experience Reacting to Stress  Positive vs. Negative reaction to stress  Motivate vs. interfere/overwhelm

Causes of Stress Stressor -anything that causes stress  Real, imagined, anticipated or unexpected Stressors for Teens Life situationsEnvironmentalBiologicalCognitivePersonal Behavior school Prob. w/ friends, bullying Peer pressure Family prob/abuse Moving/chan ging schools Breaking up Unsafe neighborhood Media Natural disasters Threat of terrorist attack War Global warming Change in body Illness Injury Disability Poor self- esteem Personal appearance Not fitting in Taking on a busy schedule Relationship issues Smoking Using alcohol or other drugs

Your Body’s Response Physical response – automatic or reflex Stress response – three stages  Alarm  Mind and body on high alert  Aka “flight-or-fight” response – prepares body to flee or fight  Resistance  Continued exposure – body adapts and reacts – for a short period  Fatigue  Prolonged exposure – body loses ability to adapt  Tire and lose ability to manage other stressors effectively

Stress and Your Health Triangle Prolonged stress = psychosomatic response – a physical reaction that results from stress rather than from an injury or illness  Headache  Weakened immune system  High blood pressure  Bruxism – clenching of the jaw or grinding teeth  Digestive disorders Mental/Emotional and social effects:  Difficulty concentrating  Irritability  Mood swings

How do You Handle Stress?

Managing Stress Like emotion recognition, must recognize source of stressor Most time people only recognize they are stressed only after stress affect their health Effects of stress are additive – build up over time Unless you find ways to manage stress – affect health triangle Positive actions you can take to help manages stress

Stress-Management Techniques Avoiding and Limiting Stress  Use refusal skills – learn to say “NO!”  Plan ahead – studying for tests, writing papers  Think positively, shift perception Handling Stress and Reducing Its Effects (unavoidable stressors)  Practice relaxation techniques  Redirect energy  Progressive Muscle Relaxation  Seek support

Staying Healthy and Building Resiliency Self-Maintenance Habits – prevent, reduce, recover from stress  Get adequate rest – tired = inability to concentrate, rested = ability to face challenges  Get regular physical activity – increases energy levels, endurance, sleep better  Eat nutritious foods  Helps body function properly – energy, concentrate  Caffeine, sugar, quick energy drinks = increase effects of stress

Don’t forget your reflection!

Stress Management Infomercial In the style of Vince “You’re gonna love my nuts” Offer – the guy from SlapChop - create an INFOMERCIAL about STRESS  Definition  Causes of Stress (for teens)  Effects of stress on the body But wait, there’s more!  Advocate for Stress Management Techniques that will appeal to teens