1. Lesson 2: STRESS
What are some things that stress you out?

2. effects of stress
Stress- is the reaction of the body and mind to everyday challenges and demands.
How much stress you feel depends on your perception (the act of becoming aware through the senses).
Stress can be both positive and negative in its effects.
What are some positive effects of stress? Examples?
What are some negative effects of stress? Examples?

3. What causes stress??? Stressor- is anything that causes stress. People
EXAMPLES:
People
Objects
Places
Events
Certain situations
More specifically, psychologists have identified five general categories of stressors…

4. Categories of stressors:
Biological - illness, disabilities, or injuries
Environmental - poverty, pollution, noise, natural disasters
Cognitive (thinking) - the way you perceive a situation or how it affects you and your world
Personal behavior - tobacco, alcohol, drugs, lack of physical activity
Life situations- death of a family member/friend/pet, troubled relationships
Past experiences play a large role in how you perceive these stressors. (Positive vs. Negative)

5. The body’s stress response: the nervous system and endocrine system are active during this time and your response is largely involuntary, or automatic
Stage 1: ALARM
The body and mind go on high alert - stress response or “Fight or Flight” response.
Physical Symptoms:
Pupil dilation
Increase perspiration
Faster heart rate and pulse
Rise in blood pressure
Faster respiration rate
Narrowing of arteries to internal organs and skin
Increase blood flow to muscles and brain
Increase in muscle tension
Release of blood sugar, fats, and cholesterol

6. The body’s stress response:
Stage 2: Resistance
During this stage your body adapts to the rush created by alarm and reacts to the stressor
This is the stage that you actually “fight” or “flight”
You are briefly able to perform at a higher level of endurance
The resistance stage is why people in extremely high-stress situations have been known to accomplish incredible feats.

7. The body’s stress response:
Stage 3: Fatigue
Prolonged exposure to stress causes the body to lose it’s ability to adapt to the situation.
A tired feeling takes over the body and lowers your level of activity.
3 Types of fatigue:
Physical - muscles work vigorously for long periods, often leads to soreness and pain
Psychological - from constant worry, overwork, depression, boredom, or feeling overwhelmed.
Pathological - tiredness brought on by overworking the body’s defense in fighting illness. Flu, poor nutrition, use of drugs and alcohol.

8. Physical Effects of Stress:
Psychosomatic Response: a physical reaction that results from stress rather than from an injury or illness.
Headache
Asthma
High Blood Pressure
Weakened Immune System

9. Mental/Emotional and Social Effects of Stress:
Difficulty Concentrating
Mood Swings
Risks of Substance Abuse

10. Taking Control of Chronic Stress:
Stress that is associated with long-term problems that are beyond a person’s control.
ENGAGE IN Physical Activity
Look for support- friends, family
Find a hobby or activity that relaxes you
Avoid harmful substances-tobacco, alcohol, other drugs.

11. managing stress Identify your personal stressors:
Life events- getting a driver’s license; graduation; moving/relocating; addition of new family members; major illness; divorce/ separation
Physical stressors- pollution, excessive noise, physical injury, lack of rest, drug use, excessive dieting or exercise
Daily hassles- time pressures, too many responsibilities, deadlines, conflicts with fellow students

12. Ways to manage stress:
Sometimes you can manage stress by changing your perception. Try looking at the situation as a learning experience.
Plan ahead - this better prepares you for unexpected changes.
Get adequate sleep - if not it can cause stress by interfering with schoolwork, athletics, and personal relationships.
Get regular physical activity - burns off excess nervous energy, causing you to feel more relaxed.
Eat nutritious food - eat regular meals, limit “comfort” foods, limit caffeine (causes blood pressure to rise)
Avoid tobacco, alcohol, and other drugs

13. Stress management techniques:
Stress management skills- skills that help an individual handle stress in a healthful, effective way.
Redirect your energy - work on a creative project, go for a jog
Relax and laugh - deep breathing, think happy thoughts, stretching, laughing out loud.
Keep a positive outlook - the way you think often determines how you feel.
Seek out support - confide in someone you trust, parent, guardian, sibling, teacher, or close friend
Express yourself - share your feelings, set/share goals.

14. anxiety
Anxiety- the condition of feeling uneasy or worried about what may happen.
Can be both positive (help you to work harder) and negative (cause you to make mistakes).
Symptoms:
Feelings of fear or dread
Perspiration, trembling, restlessness, or muscle tension
Rapid heart rate, lightheadedness, or shortness of breath
Is perfectionism a form of anxiety? i.e. grades, sports, unrealistic expectations

15. Strategies for coping with anxiety:
Redirect your energy
Relaxation exercises: meditation, breathing
Engage in physical activity
Get support from family and friends
Some choose to “escape” by using drugs or alcohol. This only provides a temporary and false sense of relaxation. THE PROBLEM IS STILL THERE! This also causes more problems making it harder for you to function properly.