1. Stress and Stress Management

2. Terms to Know
Stress – the reaction of the body and mind to everyday challenges and demands
Perception – the act of becoming aware through the senses
Stressor – anything that causes stress
Psychosomatic Response – a physical reaction that results from stress rather than from an injury or illness

3. Terms to Know
Chronic Stress – stress associated with long-term problems that are beyond a person’s control
Stress Management Skills – skills that help an individual handle stress in a healthful, effective way
Relaxation Responses – a state of calm that can be reached if one or more relaxation techniques are practiced regularly

4. Examples of Stressful Situations
Important Exam
Project Deadline Approaching
Missing the bus
Arguing with a friend or family member
Death in the family
Starting a new relationship

5. How does stress effect you?
Effects you in 3 ways
Physically
Headaches
Mentally/Emotionally
Socially
Depends on your perception of events
This is called perception
2 different people can have the same things happening but have different leaves of stress

6. Reacting to Stress Stress can either be positive or negative
Eustress – Stress that presents opportunities for personal growth (positive stress)
Distress – Stress that can have a negative effect on health

7. What causes Stress?
People, objects, places, events, and situations are all potential “stressors”
Some stessors affect people the same way
5 general categories of stressors
Biological – illnesses, disabilities, injuries
Environmental – poverty, pollution, crowding, noise, natural disasters
Cognitive – how you perceive a situation
Personal Behavior – negative reactions in the body or mind caused by a substance
Life Situations – Death of a pet, separation or divorce of parents, trouble in a relationship

8. The Body’s Response to Stress
2 major body systems that react to stress
Nervous System
Endocrine System
Response is largely involuntary
Happens in 3 stages
Alarm
Resistance
Fatigue

9. Alarm Stage Body and mind go into high alert
Sometimes referred to as the “Fight or Flight” Response
Some of the physical responses include:
More blood to the brain
Hearing ability increases
Pupil dilation
Sweating increases
More blood goes to the muscles
Heart Rate Increases
Muscles tense

10. Alarm Stage Endocrine system begins producing more hormones Adrenaline
More glucose is released from the liver

11. Resistance Stage
Your body reacts to the rush created by the alarm stage
You chose whether to “fight” or take “flight”
Your ability to resist a physical challenge or attack may be enhanced

12. Fatigue Stage Can lead to stress-related illnesses
A tired feeling takes over that lowers your level of activity
Typically happens after prolonged period of stress
Can affect the body in several ways
Physically
Psychologically
Pathologically
Can lead to stress-related illnesses
Sleeplessness
Upset stomach
High Blood Pressure
Heart Disease
Stroke

13. Stress and Your Health Stress can lead to a psychosomatic response
Psycho meaning of the mind
Somatic meaning of the body
Physical Health related problems include:
Headache
Asthma
High Blood Pressure
Weakened Immune System

14. Stress and Your Health Mental/Emotional and Social Effects include:
Difficulty concentrating
Mood Swings
Risks of substance use/abuse

15. Taking Control Prolonged stress is called chronic stress
Body’s reaction to chronic stress is less intense than the “fight or flight” response
Symptoms include:
Stomach ache
Headache
Insomnia
Change in appetite
Anxiety

16. Taking Control Ways to help control the effects of 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

17. Personal Causes of Stress
Life Events
Getting a driver’s license
Moving
Major Illness
Physical Stressors
Pollution
Excessive Noise
Lack of Rest
Daily Hassles
Time Pressures
Too Many responsibilities
Deadlines

18. Ways to Manage Stress Plan Ahead
Decide ahead of time what you want to accomplish
Think through a situation to recognize variations to your plan that may be needed
Don’t make your plan so rigid that you cannot make changes when needed

19. Ways to Manage Stress Get Adequate Sleep Get Regular Physical Activity
Affects your ability to concentrate
Set aside adequate time for rest in your day
Most teens need about 8 hours
Get Regular Physical Activity
Uses your bags excess energy
You will feel more relaxed as a result

20. Ways to Manage Stress Eat Nutritious Food
Poor eating habits can lead to stress by causing fatigue and reduced ability to concentrate
Nutrition tips
Eat Regular Meals
Limit “comfort” foods
Cookies, Brownies, Any food that brings back good memories
Limit Caffeine

21. Stress-Management Techniques
Developing good stress management skills is one way to reduce stress
Successful stress management skills include:
Redirect your energy
Relax and laugh
Keep a positive outlook
Seek out support

22. Stress-Management Techniques
Alternative Techniques include:
Hypnosis
Massage
Meditation