1. The reaction of the body and mind to everyday challenges and demands
Stress
The reaction of the body and mind to everyday challenges and demands

2. Stress in Life
Perception – the act of becoming aware through the senses
You can manage stress by changing how you perceive and react to events in your life
Part of how you see stress is based on your past experiences

3. Reacting to Stress
Positive stress – Eustress – can help you perform better and give you extra energy
Getting “butterflies” before a big game
Negative stress – Distress – hurts you – do poorly on a test because you are stressed about it

4. 5 categories of stressors Stressor – anything that causes stress
Personal behavior stressors
Using tobacco, alcohol, or other drugs or by a lack of activity
Life situation stressors
Death of a loved one, separation or divorce of parents, having trouble in your relationships
Biological stressors
Illnesses, disabilities, injuries
Environmental stressors
Poverty, pollution, crowds, noise, natural disasters
Cognitive, or thinking, stressors
The way you perceive a situation or how it affects you and the world around you

5. The Body’s Stress Response
When you perceive a situation or event to be a threat (a POP QUIZ), your body begins a stress response
Ex) Someone surprises you – you may jump or feel your heart start to race
3 Stages of Stress Response
Alarm
Resistance
Fatigue

6. 1st stage – Alarm Response
The body and mind go on high alert
“Fight-or-Flight” response
Hypothalamus receives a signal and releases a hormone that acts on the pituitary gland (master gland)
Pituitary secretes a hormone that stimulates the adrenal glands
Adrenal glands secrete adrenaline (the “emergency hormone” that prepares the body to respond to a stressor)

7. Physical Symptoms caused by Adrenaline
Pupil dilation
Increase in perspiration
Faster heart rate and pulse
Rise in blood pressure
Faster respiration rate
Narrowing of arteries to internal organs and skin
Increased blood flow to muscles and brain
Increase in muscle tension
Release of blood sugar, fats, and cholesterol

8. 2nd stage - Resistance
Your body adapts to the “rush” created by the alarm and reacts to the stressor
Your body is briefly able to perform at a higher level of endurance
Your ability to resist a physical challenge or attack may be enhanced

9. 3rd stage - Fatigue
When stress is prolonged, a tired feeling takes over that lowers your level of activity – Your mind and body are exhausted
Your ability to effectively manage other stressors is extremely low
Prolonged stress (chronic stress) can lead to stress-related illness
Minor – stomach ache, the flu, sleeplessness
Life-threatening – high blood pressure, heart disease, and stroke

10. Physical Effects of Stress
Psychosomatic response – a physical reaction that results from stress rather than from an injury or illness
Headache
Each year 70% of people worldwide will have a stress-related headache (tension headache)
Asthma
Breathing becomes difficult – the bronchioles become restricted
High blood pressure
Prolonged stress can cause cholesterol levels to increase which results in high blood pressure
Weakened immune system
Reduces your body’s ability to fight off diseases

11. Mental/Emotional and Social Effects
Difficulty concentrating
Hard to focus which can lead to negative self-talk
Mood swings
Can put strain on relationships
Risks of substance abuse
Increase a person’s vulnerability to drug use
Use of these substances increases stress

12. Ways to manage stress Plan ahead Get adequate sleep
Decide what you want to accomplish and what steps you’ll take
Get adequate sleep
Get regular physical activity
Improve your health
Affects your brain chemistry
Eat nutritious food
Eat regular meals
Limit “comfort” foods
Limit caffeine
Relax and laugh
Relaxation response – a state of calm that can be reached if one or more relaxation techniques are practiced regularly
Look for support among your friends and family
Find a hobby or activity that relaxes you
Avoid using tobacco, alcohol, and other drugs

13. Stress-Management techniques
Make a list of 10 ways that YOU can reduce stress.
These can be things you have used in the past or things you have learned from this class
Make a class list

14. Ways to Reduce Stress Relax-Read Sleep-Watch a Movie Text
Listen to Music
Deep Breathing Techniques
Talk to Friends
Draw
Organize & Manage you time