1. Physical Education Review

2. Types of Stress o Threat o Frustration o Pressure o Conflict

3. What are physical effects of stress? Stomach ache Sweating Pale complexion Headache Sleepiness Tight or sore muscles Rapid breathing Shaky hands

4. What are emotional effects of stress? Moodiness Loss of enthusiasm Forgetfulness Excessive worry Apathy Feeling overwhelmed Feeling short-tempered

5. How can we reduce stress? Exercise Slow, deep breathing Meditation Getting enough sleep Proper nutrition Plan your time wisely Talk to a family member or an adult Work on a hobby Set realistic goals

6. Inadequate Sleep

7. Why is sleep so important? Sleep is essential for good health, mental and emotional functioning, and safety. Insufficient sleep is linked to:  Increased blood pressure  Weight gain  Headaches  Diabetes  Depression  Attention deficit disorder  Impaired immune system

8. Why is Sleep So Important? People with sleep disorders have difficulty staying awake during the day and are likely to be less productive. Lack of sleep can impair judgment and even damage your relationships with others because it can cause emotional instability and difficulty processing and communicating information. Studies show that adequate sleep enhances attentiveness, concentration, mood and motivation!

9. Non-REM Sleep – Stage 1 – light sleep – Stage 2 – onset of sleep – breathing and heart rate are regular. Body temp drops. – Stage 3 & 4 – deepest and most restorative sleep. Blood pressure drops. Breathing slows, tissue growth and repair occurs, and energy is restored. REM Sleep (Rapid Eye Movement – approximately 25% of the night) – Provides energy to the brain and body. – Supports daytime performance. – Brain is active and dreams occur. – Eyes move back and forth. – Body becomes relaxed, as muscles are “turned off.”

10. Secrets to Good Sleep Establish a regular bedtime routine that allows you to calm down and let your brain know it is time to sleep. Don’t use your bed for anything other than sleeping. (Don’t do homework or watch TV in your bed so you will associate your bed only with sleep.)

11. Secrets to Good Sleep (Continued) Make your sleep environment as pleasant, comfortable, quiet, and dark as you need it. If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning. Get up and involve yourself in a relaxing activity like listening to soft music or reading until you feel sleepy again.

12. Secrets to Good Sleep (Continued) Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. But timing is important – don’t exercise too close to bedtime. (You might be too energized to fall asleep.)

13. Sleep is food for the brain: Get enough of it, and get it when you need it. Even mild sleepiness can hurt your performance - - from taking school exams to playing sports or video games. Lack of sleep can make you look tired and feel depressed, irritable, and angry. Sleep-smart tips for teens

14. Relax before going to bed. Avoid heavy reading, studying, and computer games within one hour of going to bed. Don’t fall asleep with the television on - - flickering light and stimulating content can inhibit restful sleep. If you work during the week, try to avoid working late night hours. Sleep-smart tips for teens (continued)

15. Learn how much sleep you need to function at your best. You should awaken refreshed, not tired. Most adolescents need between 8½ to 10 hours of sleep each night. Know when you need to get up in the morning, and calculate when you need to go to bed a night. Sleep-smart tips for teens (continued)

16. Using the C-O-P-E Method Positive and Negative Coping

17. How to C-O-P-E C = Change how you think about the stressor. Stress Example: Emma missed her ride and must walk to school. Positive Coping: Change thought process to, “I really need the exercise anyway, and I can think about the report that’s due as I’m walking.”

18. How to C-O-P-E O = Organize with attention to time management. Stress Example: Planning a service learning project seems overwhelming. Positive Coping: “I can break this down into smaller tasks and enlist others to help.”

19. How to C-O-P-E P = Practice relaxation techniques. Stress Example: Pressure to perform well on end-of-course math exam. Positive Coping: Just before the test, practice muscular relaxation and deep breathing.

20. How to C-O-P-E E = Emotions can be managed. Stress Example: Your best friend since third grade is moving to another state. Positive Coping: Deciding it’s okay to be sad, having a farewell party to say goodbye, and planning to stay in touch via email.

21. Is a measure of how much you value, respect, and feel confident about yourself SELF-ESTEEM

22. Characteristics of HIGH Self-Esteem Feel Good about myself Know my strengths and weaknesses Accept myself how I am Have confidence Willing to try new things

23. Characteristics of LOW Self-Esteem Do not feel good about themselves Affected deeply by what others say to them Low Self-confidence Not happy with their own appearance Not happy with their own personality Don’t practice healthy behaviors

24. Seven Ways to HEALTHY Self-Esteem: 1.Get to know yourself 2.Accept yourself 3.Be good at something 4.Set a goal 5.Be positive 6.Turn problems into challenges 7.Do something for others

25. Resilience Your ability to “bounce” back from disappointments (stress, threat, trauma, etc.)

26. How do you build resilience? The same ways you build your self-esteem!

27. How does resilience and positive self- esteem relate to failure? Having good self- esteem and resilience (ability to bounce back) will remind you that you CAN get through difficult times, like failure Having good self- esteem allows you to view yourself in a positive way and remind you that you have the strength and power to get through anything!