1. Chapter 8: MANGING STRESS AND ANXIETY

2. Lesson 1: 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- “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. Lesson 2: 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. Lesson 3: anxiety and teen depression
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.

16. What is depression?
Everyone experiences the occasional sad mood that lasts a few days. They are natural feelings that can be managed by:
Writing in a private journal
Draw, dance, or engage in some other creative activity
Talk about your feelings with your family or friends
Do something nice for someone else. This takes the focus away from you and your feelings.
What do you choose to do when managing general sadness?

17. Depression- a prolonged feeling of helplessness, hopelessness, and sadness. Much stronger that the occasional sad mood. Not easily managed.
Two types of depression depending on the cause of the feeling and the length of time it lasts.
Reactive Depression
Major/Clinical Depression

18. 2 types of depression: Reactive depression: Major/Clinical depression:
A response to a stressful event (death of a friend).
Lasts longer than a case of the “blues”.
Most times it eventually goes away as the person finds a way to manage his or her response to the event.
Major/Clinical depression:
A medical condition that requires treatment.
Much more severe and last much longer than reactive depression.
May develop from reactive depression.
May be the result of a chemical imbalance in the brain or genetic tendency.

19. Symptoms of teen depression:
Many teens who are suffering from depression do not act sad or seem outwardly different to their family or friends.
Other symptoms include:
Irritable or restless mood.
Withdrawal from friends and activities that were once important or enjoyable.
Change in appetite or weight.
Feelings of guilt or worthlessness.
A sense of hopelessness.
Feeling a few of these symptoms occasionally is “normal”. It is NOT normal to experience several of them at the same time for two weeks or more. Also, if depression causes a person to start using drugs or to have thoughts of suicide, professional help is needed.

20. Getting help: For mild forms of anxiety and depression help includes:
TALKING WITH SUPPORTIVE PEOPLE
GETTING MORE PHYSICAL ACTIVITY
VOLUNTEER YOUR TIME TO HELP OTHERS
Both anxiety and depression are very treatable. Talk to a parent or other trusted adult, and seek help from a counselor, school psychologist, or other health care professional.

21. LESSON 4: BEING A RESILIENT TEEN
Resiliency- the ability to adapt effectively and recover from disappointment, difficulty, or crisis.
Resilient people are able to handle adversity in healthy ways and achieve long-term success in spite of negative circumstances.

22. Factors that affect resiliency:
External Factors:
Your family
Your school/ community
Your peers
You have little control over these factors but you can work to strengthen them.
Internal Factors:
Your Attitude
Your Behavior
Commitment to learning
Positive Values
Social Competency
Positive Identity
You have control over Internal factors. Making a conscious effort to strengthen these factors will increase your resiliency and improve your mental/emotional health!

23. Building resiliency by strengthening your protective factors:
Protective factors- conditions that shield individuals from the negative consequences of exposure to risk.
Actions you can take are:
Become involved with after school activities.
Make a commitment to learning by reading for pleasure at least three hours a week.
Stand up for your beliefs, and refuse to act against your values.
Be honest with yourself and others.
Resist negative peer pressure, and avoid dangerous situations.
Learn about people from other cultures or ethnic backgrounds.
Develop a sense of purpose.
Develop a positive outlook about YOUR future.