1. Health Ch. 3 Managing Stress Section 4 Coping with Stress

2. Introduction What advice would you give a friend who is afraid of speaking in public?

3. Section 4- Objectives Identify ways to control stress, reduce tension, and change the way you think about stressors. Explain why building resilience is important. Describe the value of seeking support from others when you are under stress.

4. Coping with Stress Many people tend to think that all stress is out of their control. You can do many things to keep stress under control. In a sense, everything you do to maintain your health is a way to manage stress. Consider your Coping Methods on your lists. Activity: Control vs. Can’t Control

5. Coping with Stress If you direct your energy toward those things that are within your power to change, you may be surprised to see what a difference you can make. 2 techniques that can help you keep stress under control are: -Time management -Mental rehearsal

6. Coping with Stress Time Management Consider what you are learning from your assignment- example- prioritizing Avoid time wasters (list on pg. 71) What are some time wasters YOU have to be careful to avoid?

7. Coping with Stress Mental Rehearsal -You practice an event without actually doing the event. -Imagine yourself giving a speech, playing in a game, taking a test, etc. The event takes place in your mind as you imagine yourself at your best. -builds confidence -maintains focus

8. Coping with Stress Reduce Tension Once you recognize the warning signs of stress (example- muscle tension) you need to find a way to relieve the tension. Two strategies: -Physical Activity -Relaxation

9. Coping with Stress Physical Activity Doing something physically active provides your body with a healthy outlet for pent-up energy. -Shifts focus from the stressor to the activity -Gives the mind a chance to relax Example- take a walk

10. Coping with Stress Relaxation Goal- give your mind and body a rest. How do you relax?

11. Coping with Stress Relaxation Techniques: Deep Breathing- Take a few deep breathes. Slowly inhale through your nose, hold your breathe for 5 seconds and slowly exhale through your mouth. Progressive Relaxation (pg. 73) Technique helps release the tension that builds in your muscles.

12. Coping with Stress Relaxation Techniques Meditation Yoga “Be Present” Playlist Gratitude On Moodle- watch video “Zen Catholic Nun- Sister Elaine Macinnes”

13. Coping with Stress The importance of Happiness Remember- happiness may be the key to a healthy life. What is Happiness? The perception of your own well-being and the belief that your own life is worthwhile. What makes you Happy?

14. Coping with Stress Change your Thinking Do you tend to overreact to unexpected events? Do you worry a lot about the future? Sometimes you can reduce your level of stress by changing the way you think about stressors. -One way to change your thinking is to replace negative thoughts with positive ones. -You can also use humor to aid in stressful situations.

15. Coping with Stress Avoiding Negative Thinking How can you stop yourself from thinking negative thoughts hen you are under stress? -Monitor your internal conversations -Substitute positive or realistic self-talk for the negative Hint- Mental Rehearsals

16. Coping with Stress Humor Find the humor in the stressful situation -Laugh at yourself -Keep proper perspective Context? Self not others!

17. Coping with Stress Build Resilience You need to build up your resilience to help you deal with extreme or prolonged stress. Think- like building immunity to prevent getting sick. Strategies summarized on pg. 75

18. Coping with Stress Building Resilience Strategies: -Take care of yourself -Build a support system -Take action -Help somebody -Confide in yourself -Go easy on yourself -Put things in perspective -Find a “hassle-free” zone -Stick to your routine

19. Coping with Stress Reach out for Support Sometimes the stressors in your life become too overwhelming to handle on your own. Sometimes you need someone to talk to. Sharing your problems can help you see them more clearly. Think of 5 people you can turn to when the stressors get to be overwhelming.