1. How to Manage Stress & Anxiety Presented by the WHS Counselors: Mr. Hirsch (A-Dar), Mr.Tjoelker (Dav-Kol), Ms. Krochmalny (Kom-Rej), Ms. Yamada (Rek-Z) and Ms. Boi (College & Career Center) December 2014

2. Goals for today! 1. Understand and recognize the signs of stress and anxiety. 2. Learn some new coping techniques and a new construct for thinking about stress and anxiety. 3. Recognize when you need additional help and where to get that help.

3. Working definitions Stress : a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. Anxiety : a feeling of worry, nervousness, or apprehension, about an imminent event or something with an uncertain outcome.

4. Activity

5. Stress & Anxiety Fact of life We all find ways to cope Ineffective Not helpful More harm than good

6. Kinds of Stress Eustress Positive stress Roller coaster, first kiss, etc. Distress Losing, failing, overworking and not coping Can be harmful and it is normal from time to time Acute vs. Chronic Fight or Flight - short time period Long-term or regularly occurring

7. Types of Anxiety Situational Specific event or situation Generalized Chronic worrying or tension Not connected to a specific event Anxiety Disorders

8. Quick Question…..

9. Stress Effects Physiological effects Increases your heart rate, blood pressure, breathing, sweating, blood sugar Slows down your digestive system Emotional reactions – sad, angry, anxious, fear, lack of confidence. Social reactions - Avoid people or just the opposite. These effects prime your body for fight or flight. An acute condition that is not typically good for your body.

10. Positive Effect of Stress Oxytocin is also being pumped from your pituitary gland. “Cuddle hormone” making you social. Primes you do things to strengthen close relationships. Enhances empathy & support for others. Heals damage to your body. Strengthens your heart and your ability to handle stress much like strength training.

11. Coping Strategies for Stress Connect with others BREATHE!!! Exercise Create a plan, prioritize and reevaluate. Eat healthy foods. Snack. Get enough rest. Unplug & de-caffeinate yourself before bed. Stay positive.

12. Handling Anxiety Recognize the cause and effects Learn how to cope - Relax & Refocus Breathe (longer exhales). Belly breathing leads to more serotonin. Question your thoughts….

13. Question Your Thoughts Is this worry realistic? Is this really likely to happen? If the worst possible outcome happens, what does that mean? Could I handle that? Is this really true or does it just seem that way? What might I do to prepare for whatever may happen?”

14. Handling Anxiety Recognize the cause and effects Learn how to cope - Relax & Refocus Breathe! Question your thoughts…. Meditation / “happy place” / Mindfulness

15. Mindfulness & Anxiety Reduction Use a calming visualization. Be an observer — without judgment. Use positive self-talk. Focus on right now.

16. Managing Stress & Anxiety Know that your body’s reactions to stress is helping you to perform better and meet the challenge. Reach out to others, maximize the oxytocin in your body. Help others - friends, acquaintances, family, etc. Study found that when you care for others you are insulated from harmful effects of stress. Rethink your response to anxiety & stress. Use coping strategies and mindfulness techniques. Struggling and failing can be okay if you learn to develop the skills to struggle better – determination, perseverance, courage.

17. What to do when it seems to be too much? Talk to someone and use your coping mechanisms. Get professional help. If you are unsure talk to your parents, school counselor, school nurse or your doctor. Know your resources 24 Hour Crisis Line 866-4-CRISIS TEEN LINK: 866-833-6546 (6-10pm)

18. Suicide Prevention Anxiety & Stress are “norms” of life Suicidal ideation is not – get help. Help your friends #1 Show you care #2 Ask the question #3 Get help

19. Find what works for you...

20. References Keller, Litzelman, Wisk, et.al. (2012) Univ. of Wisconsin, School of Medicine & Public Health. Jamieson, Nock, & Mendes (2012). Harvard University Department of Psychology. Poulin, Brown, Dilliard & Smith (2013). University of Buffalo, New York, Department of Psychology. Tartakovsky, M. (2013). 9 Ways to Reduce Anxiety Right Here, Right Now. Psych Central. Retrieved on November 25, 2014, from http://psychcentral.com/lib/9-ways-to- reduce-anxiety-right-here-right-now/00017762