1. Stress, Sleep,
and your
HEALTH

2. STRESS TERMS
STRESS: A GENERAL CONCEPT DESCRIBING A “LOAD” ON THE SYSTEM.
STRESSOR: A SPECIFIC PROBLEM OR ISSUE THAT CAN BE INTERNAL OR EXTERNAL.
STRAIN: THE PROLONGED IMPACT OF A STRESSOR ON THE SYSTEM.

3. Environmental Stress NOISE POVERTY CROWDING POLLUTION NATURAL DISASTER
***Video***
Click on Hurricane Katrina picture.

4. Conditions that make it difficult for your body to take
Biological
Stressors
Conditions that make it difficult
for your body to take
part in daily activity.
(illness, a disability, injury)
Discuss how biological stressors effect a person’s life.

5. (taking a test, homework)
Thinking Stressors
A mental challenge
(taking a test, homework)
Example:
How the TAKS test might cause stress on someone.

6. Unhealthy behavior such as not getting enough sleep or exercise,
Behavioral Stressors
Unhealthy behavior such as
not getting enough sleep or exercise,
using tobacco, alcohol, or drugs

7. getting married, graduating)
Life Change
Stressors
Any major life change,
positive or negative.
(death of a loved one,
getting married, graduating)
Example:
When a loved one dies individuals experience different emotions. This can be stressful on the person or loved ones around them.
Getting married can cause stress due to planning the wedding and joining two separate lives. In some cases you have to learn how to live with one another, share money, pay bills, and make decisions together. Sometimes this can be hard for people who have been independent for many years.

8. Describe the bodies fight-or-flight response to stress:
CLICK HERE
During fight or flight your body
provides you with energy,
reflexes and strength you may
need to respond to a stressor.
VIDEO****Click the Panic button above to watch a video on fight or flight.

9. How you respond to a stressor ~ how you let it affect you.
What makes a stress
positive or negative?
How you respond to a stressor ~
how you let it affect you.
Positive Stress
= Eustress
Negative Stress
= Distress

10. Two Types of Stress Eustress Distress
Positive and challenging experiences of success followed by higher expectations
Example: wedding or job promotion
Disappointment, failure, embarrassment or other negative experiences.
Example: Losing job, failing test, fighting with your parents

11. List and describe the 3 stages of stress
alarm – body becomes aware of a stressor
resistance – your body’s working against the stressor
exhaustion – body cannot take the resistance anymore. You may become sick, body can’t fight it any longer

12. What are 3 simple things
you can do daily to deal
with stress?
exercise
get enough rest
eat right

13. Two Ways to Handle Stress
Stress Reduction: Eliminating the source of stress by making changes or taking action.
Example: Getting a tutor if you are failing math class.
Stress Management: Coping, recovery, reinterpretation, using a technique.
Example: Yoga is a stress management technique.

14. Long term stress can weaken your immune system making
How long term stress can make us sick
Long term stress can weaken
your immune system making
you more open to illnesses.

15. Sleep deprivation is lack of sleep
What is sleep deprivation?
What are problems that occur from sleep deprivation:
Sleep deprivation is lack of sleep
INCREASE RISK FOR GETTING HURT
Sleepiness can cause a lack of concentration and slow reaction time which can lead to dangerous and even fatal accidents
VIDEO: Click on picture to view lack of sleep video.
INCREASE RISK FOR GETTING SICK
Long term sleep deprivation can decrease the body’s ability to fight infection
STRESS RELATED PROBLEMS
Even occasional sleep deprivation can make everyday life seem even more stressful and cause you to be less productive .

16. How much sleep do teens need each night?
Why do they need more then their parents?
Teens need about 9 hours a night.
They need more than parents
or younger children because their
body’s internal system
(circadian rhythm)
is off during puberty.
Discuss how sleep can affect your stress levels.
The Circadian rhythm regulates
your sleeping and waking patterns.
During puberty the rhythm is delayed
so teens want to go to bed
later and wake up later.

17. What are the 2 stages of sleep? During which cycle of sleep do
dreams occur?
The 1st stage of sleep is called
NREM in which the body
recovers from the stress
of the day’s activities.
NON RAPID EYE MOVEMENT
The 2nd stage of sleep is called REM in which dreams occur.
RAPID EYE MOVEMENT

18. the ability to recover from an illness, hardship and other stressors
Resiliency
the ability to recover from
an illness,
hardship and
other stressors
***VIDEO*** Click on picture
NY Giants Resiliency

19. List the 8 assets used for
building resiliency:
1. support
2. empowerment
3.  boundaries
4. productive use
of time
5. commitment to
learning
6. positive values
7. social skills
8. positive identity

20. manage your time better:
Time, or lack of it is a
major stressor for
most people
List 5 things you
can do to help
manage your time better:

21. list & prioritize your goals
learn to say “no”
make a schedule
don’t overload yourself
***VIDEO*** Click on “make a schedule”
plan for fun activities

22. PHYSICAL STRESS REDUCERS
Get enough sleep and rest (avoid sleeping pills)
Monitor breathing – shallow breathing results in muscle tension
Exercise regularly – relaxed muscles make relaxed nerves
Listen to your body. Headaches, upset stomach, excessive worrying, and an inability to concentrate, are signs that you need some help.
Eat balanced meals
Take breaks often. Stand up and walk around, do light exercises, etc.
Make your environment fit your needs
Dress comfortably
Look your best
Take a hot bath or shower to relax nerves
Pace yourself – don’t try to do everything at once
Have regular physical check-ups
Physically remove yourself from stressful situations
Scheduling breaks and enjoyable activities, such as music, art, sports, socializing

23. STRESS RELIEF TECHNIQUES
The BREATHE Technique to Relieve Stress
Breathing Technique Video
View the above videos before showing them to your class. The first video shows the BREATHE technique to help lower stress. The second video is a breathing mediation video that helps reduce stress. You can have your class participate with this video.