1. Lesson 1 Effects of Stress Palmer Ridge HS Physical Education Department

2.  What causes stress in your life?  How do you handle this stress? A. Definition: Perception; the act of becoming aware through your senses. ◦ How you perceive things can determine your stress levels. 1. Eustress = Good stress 2. Distress = Bad stress Palmer Ridge HS Physical Education Department

3. A. Definition: Stressor; anything that causes stress. 1. Biological; illness, disabilities, injuries 2. Environmental; poverty, pollution, natural disasters 3. Cognitive (thinking); how you perceive things 4. Personal Behavior; tobacco, alcohol, drugs, or lack of physical activity 5. Life Situations; death, divorce, arguments Palmer Ridge HS Physical Education Department

4.  Fight or Flight!!!! A. Stages: 1. Alarm 2. Resistance 3. Fatigue a. Physical; muscles worked too hard for too long b. Psychological; worry, depression, overwhelmed c. Pathological; anemia, flu, overweight Palmer Ridge HS Physical Education Department

5. A. Physical Ex. Headache Asthma High Blood Pressure Weakened Immune System B. Definition: Psychosomatic Response; a physical reaction that results from stress rather than from injury or illness. 1. Psycho = of the mind 2. Somatic = of the body Palmer Ridge HS Physical Education Department

6. C. Mental/Emotional Ex. Difficulty Concentrating Mood Swings D. Social Ex. Risk of Substance Abuse Poor Relationship with Others Palmer Ridge HS Physical Education Department

7. A. Definition: Chronic Stress; stress associated with long-term problems that are beyond a person’s control. B. What are ways you can deal with chronic stress? 1. Engage in physical activity ex: take a walk!! 2. Support from family and friends ex: take a walk with friends and talk!! 3. Hobby or Activity that relaxes you ex: draw, guitar, club 4. Avoid Tobacco, Alcohol, Drugs Palmer Ridge HS Physical Education Department

8. Chapter 8 Lesson 2 Palmer Ridge HS Physical Education Department

9. A. Life Events ◦ Obtaining a driver’s license, graduating, moving, additional family members, illnesses, divorce B. Physical Stressors ◦ Pollution, physical injury, lack of sleep, drug use, excessive dieting or exercise C. Daily Hassles ◦ Time pressures, too many responsibilities (over committing), deadlines, conflicts with fellow peers Palmer Ridge HS Physical Education Department

10. A. Refusal strategies may help you avoid certain stressful situations. Sometimes it’s best just to say “no.” ◦ Say “no” at an appropriate time when you see the possibility of stress, conflict, or a threat. Palmer Ridge HS Physical Education Department

11. A. Plan Ahead 1. Decide in Advance what you want to accomplish 2. Recognize where variations in your plan might occur 3. Prepares you for unexpected changes 4. A plan is Not a rigid series of steps BUT a flexible map with many ways of reaching your goal Palmer Ridge HS Physical Education Department

12. B. Get Adequate Sleep 1. Lack of sleep can affect ability to concentrate 2.This becomes a source of stress bc it interferes with schoolwork, athletics, even relationships. 3. Manage time wisely to get adequate sleep time.  Getting 8-9 hours a nights will help you face the challenges of your day.  You will be in a better mood, think more clearly, look and feel better Palmer Ridge HS Physical Education Department

13. C. Get Regular Physical Activity 1. Engaging in physical activities, such as jogging, walking, or even cleaning your room, can release pent up energy! Palmer Ridge HS Physical Education Department

14. D. Eat Nutritious Food 1. Poor Eating Habits can be a source of stress, causing fatigue, weakness, & reduced ability to focus. 2. Eat Regular Meals- common reactions to stress can be snacking all day or not wanting to eat at all 3. Limit “comfort” foods – brownies, cookies may make you feel good or bring back happy memories but they are loaded with fat and sugar 4. Limit Caffeine – The stimulant effect of caffeine causes a rise in blood pressure & increase physical effects of stress Palmer Ridge HS Physical Education Department

15. E. Avoid Tobacco, Alcohol, and Other Drugs 1. Don’t make the mistake of turning to harmful substances to relieve stress. 2. Using these substances increases one’s problems and harms one’s health. 3. These substances make you more prone to disease & have dangerous long-term effects. Palmer Ridge HS Physical Education Department

16. A. Stress Management Skills : Skills that help an individual handle stress in a healthful, effective way. 1. Redirect Your Energy – creative project, jogging 2. Relax & Laugh – deep breathing, thinking pleasant thoughts, spend time w/ friends 3. Keep a Positive Outlook – Way you think determines how you feel 4. Seek out Support – Confide in people you trust Palmer Ridge HS Physical Education Department

17. Anxiety and Teen Depression Being a Resilient Teen Palmer Ridge HS Physical Education Department

18. A. Anxiety: the condition of feeling uneasy or worried about what may happen. 1. Positive or Negative? 2. Symptoms ◦ Fear or Dread ◦ Perspiration, restlessness, muscle tension ◦ Rapid heart rate, lightheadedness 3. Strategies; same as stress management Palmer Ridge HS Physical Education Department

19. A. Depression: a prolonged feeling of helplessness, hopelessness, and sadness. 1. Reactive Depression ◦ Ex: death a friend, divorce 2. Major Depression ◦ Can come from reactive depression ◦ Can be a chemical imbalance ◦ Can be a genetic tendency Palmer Ridge HS Physical Education Department

20. 4. Symptoms ◦ Irritable or restless mood ◦ Withdrawal from friends and activities ◦ Change in appetite or weight ◦ Feelings of Guilt or Worthlessness ◦ Sense of Hopelessness Palmer Ridge HS Physical Education Department

21. A. Short Term ◦ Talk to a family member or friend ◦ Get more exercise ◦ Volunteer B. Long Term ◦ Seek professional help form a school counselor, psychologist, or other health care professional Palmer Ridge HS Physical Education Department

22. A. Resiliency: the ability to adapt effectively and recover from disappointment, difficulty, or crisis. Palmer Ridge HS Physical Education Department

23. A. External ◦ Family ◦ School ◦ Peers B. Internal – you have control!! ◦ Commitment to learning ◦ Positive Values ◦ Social Competency ◦ Positive Identity Palmer Ridge HS Physical Education Department

24. A. Protective Factors: conditions that shield individuals from the negative consequences of exposure to risk. B. Strengthening your Protective Factors: ◦ Extra-curricular activities ◦ Reading, Sudoku, etc. ◦ Beliefs and values ◦ Honesty ◦ Abstinence ◦ Take a class, pottery, guitar, cultural differences ◦ Sense of Purpose ◦ Positive Outlook Palmer Ridge HS Physical Education Department