1. Chapter 8: Managing Stress and Anxiety
Discuss Glencoe Health text page 197

2. When do you perceive various levels of stress?
Stress – reaction of the body and mind to everyday challenges and demands
Eustress (+ stress) gives you extra energy that causes you to be motivated to reach your goals
Distress (– stress) failure to accomplish or do something
Perception – act of becoming aware through the senses
When do you perceive various levels of stress?

3. Life Change Units/Life Events
101 Getting married
56 Failing a grade in school
92 Pregnant & unwed
Not making extracurricular activity
Death of a parent
55 Serious illness of parent
Acquiring visible deformity
Breakup with boy/girl friend
Parents divorce
53 Parent jailed 30 days or less
77 Unwed father
Beginning to date
Alcohol & drug involvement
Suspended from school
Parent jailed for 1 year or more
50 Newborn brother/sister
Parents separation
More arguments with parents
Death of brother/sister
Outstanding personal achievement
Change in acceptance of peers
46 Parent lost job
Unwed, pregnant, teen sister
Change in parent financial status
64 Discover you are adopted
45 Acceptance to college of choice
Parent remarried
Serious illness of brother/sister
Death of a close friend
Parent increased absence from home (job)
62 Visible congenital deformity
Brother/sister leaves home
Serious illness (hospitalized)
Death of grandparent
Moving to new school district
34 3rd adult added to family

4. Stressor – anything that causes stress
Biological – illness, injury, or disabilities
Environmental – poverty, pollution, noise, natural disasters/catastrophes
Cognitive/thinking – perceive situation an its effects on you & the world
Personal behavior – negative reactions in the body & mind
Life situation – death of loved ones, separation, divorce, relationships

5. Physical Signs Emotional Signs Behavioral Signs Muscle tension
Irritability, anger
Loss of appetite
Headache
Impatience
Overeating
Upset Stomach
Nervousness
Drug abuse
Rapid heart beat
Forgetfulness
Sleep problems
Shortness of breath
Inability to concentrate
Restlessness
Increased sweating
Negative thinking
Hurrying
Dry mouth
Excess worrying
Talking fast
Skin rash
Loss of interest
Withdrawing from relationships
Trembling
Self-criticism
Criticizing others
Twitching
Increased crying
Reckless behavior
Grinding teeth
Fidgeting
Nail biting

6. General Adaptation Syndrome – how body responds to stressors
Stage 1
Alarm stage – body and mind go on high alert. Figure 8.1 page 200
Adrenaline is released
Fight or Flight response – defend or flee
Heart beats faster
Breathing quickens to provide more oxygen
Muscles tighten
Less blood flow to the digestive system

7. General Adaptation Syndrome – how body responds to stressors
Stage 2
Resistance stage – body adapts to the rush created by the alarm stage and reacts to the stressor
Is the reaction in a + or – way?
Try to recover from alarm stage and return to a normal balanced state (Homeostasis)

8. General Adaptation Syndrome – how body responds to stressors
Stage 3
Fatigue/Exhaustion stage – when exposure to stress continues for a long period of time
- Less able to resist new stressors
- Mind and body become exhausted or tired, irritable, illness sets in
- May lead to unhealthy behaviors, illness or even death
Physical fatigue – soreness and pain in muscles causing them to tire quickly (body)
Psychological fatigue – constant worry, overwork, depression, boredom, isolation, overwhelmed (mind/brain)
Pathological fatigue – lowered immune system less capable of fighting off diseases

9. Physical effects of Stress
Psychosomatic response – physical reaction that results from stress rather than from injury or illness
Psycho = of the mind
Somatic = of the body
Examples are headache, asthma, high blood pressure, weakened immune system, muscle soreness, fatigue, nausea

10. Mental/Emotional & Social Effects of Stress
Difficulty concentrating, mood swings, risks of substance abuse
Chronic stress – stress associated with long-term problems that are beyond a person’s control
Decreased by engaging in physical activity, looking for support among friends and family, finding a hobby or activity that relaxes you, and avoiding using tobacco, alcohol and drugs

11. Identifying Personal Causes of Stress
Life events (marriage, children, divorce)
Physical stressors (injury, illness, work, sports)
Daily hassles (work/job/chores, school, care for pets/siblings/elders)

12. Managing Stress
Plan ahead
Get adequate sleep
Regular physical activity
Eat nutritious food - regular meals, limit “comfort” foods, limit caffeine
Avoid tobacco, alcohol, and other drugs

13. Stress-management skills – skills that help an individual handle stress in a healthy, effective way
Redirect your energy Relax and laugh Relaxation response – state of calm that can be reached if relaxation techniques are practiced regularly Keep a positive outlook Seek support when needed Anxiety – condition of feeling uneasy or worried about what may happen

14. Depression – prolonged feeling of helplessness, hopelessness, and sadness
Reactive depression – response to a stressful situation that eventually goes away
Major depression – medical condition requiring treatment, more severe and lasts longer

15. Help for Anxiety and Depression
Talking to supportive people
Getting more physical activity
Volunteering (builds self-esteem and makes oneself feel good)

16. Resiliency – ability to adapt effectively and recover from disappointment, difficulty, or crisis
Achieve long-term success in spite of negative circumstances
Factors that Affect Resiliency:
External factors (family, friends, school, and community)
Internal factors (you have control over attitudes, perceptions, behaviors, learning, positive values, social competency/empathy & friendship, positive identity)

17. = EDUCATION & MAKING THE CORRECT DECISIONS
Protective factors – conditions that shield individuals from the negative consequences of exposure to risk
Involvement with extracurricular activities
Commitment to learning by reading
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 other people and their cultures or ethnic backgrounds
Develop a sense of purpose
Develop a positive outlook about your future
= EDUCATION & MAKING THE CORRECT DECISIONS