1. How Does Stress Affect You? How much stress you feel depends on your perception of events that cause stress. One way to manage stress is to change how you perceive and react to events that cause it. Stress in Your Life

2. How Do You React to Stress? Stress is not necessarily good or bad, but it can have positive or negative effects. It can motivate you to do your best. It can give you the extra energy you need to reach your goals. It can also be unhealthy at times. Reacting to Stress

3. What Causes Stress? To learn how to manage stress, you need to know what causes it. Five general categories of stressors: 1. Biological 2. Environmental 3. Cognitive, or thinking 4. Personal behavior 5. Life situation Stressors

4. The Body’s Stress Response When you perceive a situation to be a threat, your body begins a stress response. Two body systems, the nervous system and the endocrine system, are active. This response is largely involuntary, or automatic. How the Body Responds to Stress

5. The Body’s Stress Response Stages of the Stress Response Resistance Fatigue Alarm Alarm is the first stage in the stress response. During this reaction, your body and mind go on high alert. This reaction is sometimes referred to as the “fight-or- flight response.”

6. The Body’s Stress Response Stages of the Stress Response Your body adapts to the rush created by alarm and reacts to the stressor. You “fight” or take “flight.” Your body is briefly able to perform at a higher level of endurance. Resistance Fatigue Alarm

7. The Body’s Stress Response Stages of the Stress Response Fatigue may set in when exposure to stress is prolonged. It may be: Physical: When the muscles work vigorously for long periods Psychological: Due to constant worry, overwork, depression, boredom, or isolation Pathological: Brought on by overworking the body’s defenses in fighting disease Resistance Fatigue Alarm

8. Stress and Your Health Physical Effects Stress can lead to a psychosomatic response. Some stress-related health problems: Headache Asthma High blood pressure Weakened immune system

9. Stress and Your Health Mental/Emotional and Social Effects Stress can interfere with daily activities and relationships with others. It may lead to: Difficulty concentrating. Mood swings. Risks of substance abuse.

10. Taking Control of Chronic Stress Reactions to Chronic Stress One type of prolonged stress is chronic stress. It lasts longer, sometimes for months. Some symptoms: Upset stomach Headache Insomnia Change in appetite Feeling anxious

11. Taking Control of Chronic Stress Strategies for Controlling the Effects of Stress Engage in physical activity. Look for support among your friends and family. Find a hobby or activity that relaxes you. Avoid using tobacco, alcohol, or other drugs.

12. To manage stress, identify your stressors. You then have a better chance of controlling them. How should you start dealing with stress? Managing Stress

13. Causes of Stress The first step in stress management is to identify the causes of stress: Life events Physical stressors Daily hassles Identifying Personal Causes of Stress

14. Using Refusal Skills to Avoid Stress Demonstrating refusal strategies helps You avoid stressful situations. Walk away from a tense situation. Say no when you see the possibility of stress, conflict, or threat. Avoiding Stress with Refusal Strategies

15. Stress-Management Techniques Plan ahead. Get enough sleep. Engage in regular physical activity. Eat nutritious food. Avoid tobacco, alcohol, and other drugs. Ways to Manage Stress

16. Plan Ahead A well-thought-out plan is a flexible map that shows many ways of reaching your goal. When you plan ahead: You decide in advance what you want to accomplish and what steps you’ll take. You recognize where variations to your plan may occur. It better prepares you for unexpected changes. Ways to Manage Stress

17. Get Adequate Sleep Manage your time wisely so that you get enough rest each night. This will help you: Be in a better mood. Think more clearly. Look and feel better. Improve your chances of success. Ways to Manage Stress

18. Get Regular Physical Activity When you are under stress, your body has an excess of nervous energy. Engaging in physical activities can release this pent-up energy. Ways to Manage Stress

19. Eat Nutritious Food Balanced nutrition is important for overall health. Poor eating habits cause fatigue, weakness, and a reduced ability to concentrate. Inappropriate dieting and over- or undereating can also put the body under additional stress. Too much stress can cause poor absorption of vitamins and minerals. Eat a variety of different foods, drink plenty of water, and eat fresh food whenever possible. Ways to Manage Stress

20. Avoid Tobacco, Alcohol, and Other Drugs Using tobacco, alcohol, or other drugs does not relieve stress. Substance use makes the body more prone to diseases and has dangerous long-term effects. Ways to Manage Stress

21. The teen years bring new pressures, challenges, and responsibilities that can sometimes seem overwhelming. These stressors can cause anxious feelings, sleeping difficulties, or even mild depression. Anxiety and Teen Depression

22. Anxiety Everyone feels anxious from time to time. Occasional anxiety in life is natural. Sometimes anxious feelings can have positive results. Other times, anxiety can get in the way of a person’s performance. What Is Anxiety?

23. Symptoms of Anxiety Feelings of fear or dread Perspiration, trembling, restlessness, or muscle tension Rapid heart rate, lightheadedness, or shortness of breath What Is Anxiety?

24. Perfectionist’s Anxiety A perfectionist’s anxiety comes from believing that nothing he or she does will be good enough. This type of pressure can lead to frustration and unhappiness. To avoid anxiety caused by striving for perfection, have realistic expectations and take a positive view of your accomplishments. What Is Anxiety?

25. Depression is much stronger than the occasional sad mood. To manage such feelings, follow these suggestions: Write your feelings in a private journal. Draw, dance, or engage in some other creative activity. Talk about your feelings with your family and friends. Do something nice for someone else. Depression What Is Depression?

26. Types of Depression Reactive DepressionMajor Depression It is a response to a stressful event. It eventually goes away as the person finds a way to manage his or her response to the event. It is a medical condition requiring professional help and treatment. It is more severe and lasts much longer. It may result from a chemical imbalance in the brain or a genetic tendency. What Is Depression?

27. Symptoms of Teen Depression An irritable or restless mood Withdrawal from friends and activities A change in appetite or weight Feelings of guilt or worthlessness A sense of hopelessness What Is Depression?

28. Strategies for Coping with Anxiety and Depressive Feelings Talk with supportive people. Get more physical activity. Volunteer. Seek help from a parent or other trusted adults. Seek help from a counselor, school psychologist, or other health care professionals. Getting Help for Anxiety and Depression

29. Resiliency Being able to overcome disappointments and survive traumatic events is a sign of resiliency. Resilient people can handle adversity in healthful ways and achieve long-term success. What Is Resiliency?

30. Family School or community Peers Opportunities to participate in school projects or community events External Factors Internal Factors What Are Some Factors That Affect Resiliency? Factors That Affect Resiliency

31. Caring relationships High expectations Opportunities for participation and contribution External Factors Internal Factors What Are Some Factors That Affect Resiliency? Factors That Affect Resiliency

32. What Are Protective Factors? Your developmental assets also protect you from risk behaviors. These assets are protective factors, which can reduce the harmful effects of a difficult or risky situation. They may also influence a person to respond to a situation in a healthy way. Resiliency and Your Protective Factors

33. Building Resiliency by Strengthening Your Protective Factors Teens who do not have all their external protective factors in place can strengthen the ones they do have. Develop a better relationship with the adult members of your family. Find support from teachers, coaches, clergy, or other caring adults. Resiliency and Your Protective Factors

34. Actions for Strengthening Your Internal Protective Factors Become involved in extra-curricular activities. Read for pleasure at least three hours per week. Stand up for your beliefs. Be honest with yourself and others. Resist negative peer pressure. Learn about people from other cultures. Develop a sense of purpose and positive outlook. Resiliency and Your Protective Factors