1. MANAGING STRESS AND ANXIETY
Chapter eight
MANAGING STRESS AND ANXIETY

2. Lesson one
EFFECTS OF STRESS

3. Stress in your life
Stress is the reaction of the body and mind to everyday challenges and demands.
Can affect ones physical, mental/emotional and social health.
Perception is the act of becoming aware through the senses.

4. Question What thoughts and emotions do you have when you are stressed?
What physical symptoms do you sometimes feel when you are stressed?
What are situations in your life that cause stress?

5. Reacting to stress Can be positive Can be negative
Can motivate you to do your best
Unhealthy:
losing sleep after losing a big game
Worried about a test

6. What causes stress? Stressor: is anything that causes stress People
Objects
Events
Can affect everyone in a similar way
Sound of a siren
Can affect people in different ways
Going to a new school
Taking a test

7. Five general categories of stressors
Biological Stressors: illness, injuries
Environmental Stressors: noise, pollution
Cognitive, or thinking, stressors: How you perceive a situation
Personal behavior stressors: negative reactions in the body and the mind caused by using tobacco, alcohol, or other drugs, and lack of exercise
Life situation stressors: death of a family member, divorce, separation, bad relationship

8. Question When I am at the doctor’s, I feel? During a test, I feel?
Having a disagreement with a friend makes me feel?
Asking someone out on a date makes me feel?
How can understanding stressors help one deal with stress?

9. Perception How you perceive stress is based upon previous experiences
Positive experience: tends to stay positive
Negative : may stay negative
Other roles
Attitude
Values
Beliefs

10. The body’s stress response
Body reactions to stress
Two major body systems:
Nervous system
Endocrine system
Active during the body’s response to stress
Largely involuntary
Automatic
The body reacts in three stages

11. Alarm First stage Mind and body go in high alert
Read figure 8.1 on page 200
Prepares body to defend or flee from a threat

12. resistance Second stage Body adapts to the rush created by alarm
Reacts to the stressor
Fight or flight
Body capable to perform at a higher level of endurance
“Fight”: resist a physical challenge
“Flight”: able to run faster than normal
People have been known to accomplish great feats in high stress situations.

13. Fatigue Third stage Physical fatigue Psychological fatigue
Reaction time become impaired
Muscles tire quickly
Psychological fatigue
Result from constant worry
Depression
Pathological fatigue
Overworking the body’s defenses
Influenza

14. Prolonged or repeated stress
Can lead to stress related illness
Sleeplessness
Upset stomach
High blood pressure
Heart disease
Stroke
Do not over look side effects of stress
Read “Did you know” on page 201

15. question What is physical fatigue? What is psychological fatigue?
In what ways do they feel the same?
How do you think one might lead to the other?
How do you handle a stressful situation?
Who do you talk to when have a stressful situation?

16. Stress and your health Stress is unavoidable part of life
Stress can make life fun
Prolonged stress can have negative effects on your health

17. Physical effects
Psychosomatic response: a physical reaction that results from stress rather than from an injury or illness.
Psycho: “of the mind”
Somatic: “ of the body”
May include sleep disorders
Headache
Asthma
High blood pressure
Weakened immune system

18. question
How do physical and emotional stress affect a person’s ability to study?
How do they affect friendships?
What do they do to family relationships?

19. mental / emotional and social effects
Stress can effect your “triangle”
Difficulty concentrating
Mood swings
Risks of substance abuse
Increase a person’s vulnerability to drug use
Drinking, Smoking, Drug use can lead to more stress

20. question Write down how you deal with stress.
Discuss with another classmate or brainstorm how you deal with stress.
Discuss with another classmate or brainstorm how you could improve ways you deal with stress in your life.

21. Taking control of chronic stress
Chronic stress: stress associated with long- term problems that are beyond a person’s control.
Less intense than a “fight or flight” response
Take care of yourself
Keep the three sides of your triangle balanced

22. Strategies for controlling 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, and other drugs

23. Lesson two
MANAGING STRESS

24. Identifying personal causes of stress
First step is to identify the cause of stress
Life events: major illness, family situation
Physical stressors: pollution, injury, lack of rest, or drug use
Daily Hassles: time pressures, deadlines, too many responsibilities

25. Question Complete quick start on page 205
During an average day, when do you feel the need greatest need to relax? Why?
What do you do to relax?
Discuss with another classmate.
Discuss with the rest of the class.

26. Avoiding stress and refusal skills
Walk away
Refusal skills: stress, conflict, or threat
Avoid potentially stressful situations

27. Ways to manage stress Change the ways you perceive or react to stress.
New perspective
Plan ahead
Get enough sleep
Engage in physical activity
Eat nutritious food
Avoid tobacco, alcohol, and other drugs

28. Get adequate sleep
Lack of sleep can interfere with school work, athletics, and relationships with others.
Manage time wisely
Get eight to nine hours each night
Will help you look and feel better
Will help improve your chances of success
Will help improve your mood
Will help you face the challenges and demands of your day

29. Get regular physical activity
Helpful technique for managing stress
When you are under stress your body has excess of nervous energy
Go for a jog, walk, or a bike ride

30. Eat nutritious foods
Important for overall health and improving stress levels
Lack of nutrition can be a source of stress
Fatigue
Weakness
Reduced ability to concentrate
Eat regular meals
Limit “comfort” foods
Limit caffeine
Avoid tobacco, alcohol, and other drugs

31. Stress-management techniques
Stress-management skills help an individual handle stress in a healthy, effective way, is one of the steps to good mental health.
Redirect your energy
Relax and laugh
Relaxation techniques is a state of calm than can be reached if one or more relaxation techniques are practiced regularly.
Keep a positive outlook
Seek out support

32. ANXIETY AND TEEN DEPRESSION
Lesson three
ANXIETY AND TEEN DEPRESSION

33. vocabulary
Write down the definitions of all vocabulary words for lesson three and four.
Then continue with notes.

34. Quick start
Make a list of common stressors that can cause teens to feel anxious.
Pick one and write a paragraph describing ways to manage this stressor.

35. What is anxiety
Anxiety is the condition of feeling uneasy or worried about what may happen.
Anxious feelings can be positive/ motivating
Negative
Feeling of fear or dread
Perspiration, trembling, restlessness, or muscle tension
Rapid heart rate, lightheadedness, or shortness of breath

36. Anxiety Perfection: a person who strives to be perfect
A person believes that nothing he or she does will be good enough
Can lead to frustration and unhappiness
It is important to be realistic
Have a positive view of your accomplishments

37. Strategies for coping with anxiety
Stress-management techniques
Redirect your energy
Relaxation exercises
Negative coping skills
Alcohol / drugs
Positive
Engage in physical activity
Support from family and friends

38. Read health minute Overcoming social anxiety
Read health minute on Page 211
Discuss anxiety with a group of four

39. What is depression
Depression is a prolonged feeling of helplessness, hopelessness, and sadness
Stronger than an occasional sad mood
Examples of how to manage a sad mood
Journal
Draw, dance, or engage in a creative activity
Listen to music
Talk to a friend
Do something nice for someone

40. Depression Reactive depression Major depression
Response to a stressful event
Can last longer than a case of the “blues”
Most often it will go away as a person manages his or her response to the problem
Major depression
Medical condition that requires treatment
Severe and may develop from reactive depression
May be a chemical imbalance in the brain or genetic tendency

41. activity Find a group of five
Brainstorm and list strategies to comfort and support a depressed friend or adult
Remember to use effective communication skills that include being a good listener
List six different ways to show empathy towards others

42. Symptoms of teen depression
May not show signs they are depressed
Symptoms
Irritable
Restless mood
Withdrawal from friends
Withdrawal from activities
Change in appetite or weight
Feeling of guilt or worthlessness
Sense of hopelessness

43. Depression It is normal to experience these symptoms once in a while
It is not normal to experience several of them at the same time for two or more weeks.
Depression may lead to students using drugs or alcohol
May lead to thoughts of suicide
IT IS IMPORTANT TO SEEK PROFESSIONAL HELP

44. Question Discuss as a class or in small groups
What should teens do when they are not sure whether they are sad or depressed?
Who are some people a teenager or adult could talk to for help with depression?

45. Lesson four
BEING A RESILIENT TEEN

46. Quick start List five different events that a teen may experience.
Brainstorm factors that might help the teen bounce back from such events.
With a partner write a paragraph explaining how these factors would help someone get through difficult times.
Share your paragraph with another group
What does it mean to be resilient?
Discuss with a group of four
Share with another group

47. What is resiliency
Resiliency is the ability to, adapt effectively and recover from disappointment, difficulty, in or crisis.
People are able to handle adversity in a healthy way
Achieve long-term success in spite of negative circumstances
It is easier for some people than others to bounce back from disappointment

48. Factors that affect resiliency
Developmental assets
Support of family
Strong sense of self-worth
Help a person bounce back from setbacks or difficulties.
Two factors
Internal factors
External factors

49. Internal factors A person has control over internal factors
Your attitudes, perceptions, and behaviors make up your internal factors
Make a conscious effort to improve resiliency and mental/emotional health
Commitment to learning
Increase self-esteem
Sense of belonging
Positive values
Through words and actions
Positive self-esteem

50. Internal factors Social competency Positive identity Have empathy
Friendship skills
Resist negative peer pressure
Resolve conflict nonviolently
Positive identity
Gives you a sense of control over oneself
Positive self-esteem
Sense of purpose
Positive view of your future
Able to recover more easily from setbacks

51. External factors Family Friends School or community Circle of friends
Opportunities to participate in school projects or community events

52. Resiliency and protective factors
Protective factors a condition that shield individuals from the negative consequences of exposure to risk
Mental assets that protect you from participating in negative behaviors
Reduce the possible harmful effects of a difficult event or situation
Influence how a person responds to a situation in a healthy way.

53. Building resiliency by strengthening your protective factors
Become involved in extra-curricular activities
Make a commitment to learning
Read for pleasure
Stand up for your beliefs, and refuse to act against your values
Be honest with yourself and others
Resist negative peer pressure / situations
Learn about other cultures
Develop a sense of purpose
Develop a positive outlook about your future

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