1. STRESS MANAGEMENT Wellness 8 4/24/13

2. WHAT IS STRESS?  Any interference that disturbs a persons mental or physical well being.  Stress is the way you react physically, mentally and emotionally to various conditions, changes or demands in your life.  Stress is not necessarily all bad. Sometimes it can help to motivate people in positive ways.  Think of one positive type of stress you’ve experienced as well as one negative. Write them down.  Any interference that disturbs a persons mental or physical well being.  Stress is the way you react physically, mentally and emotionally to various conditions, changes or demands in your life.  Stress is not necessarily all bad. Sometimes it can help to motivate people in positive ways.  Think of one positive type of stress you’ve experienced as well as one negative. Write them down.

3. Stress Stress is an everyday occurrence. Everyone has some sort of stress in their lives, either positive or negative.  Stressor-stimulus causing stress.  Eustress-positive stress that can help you to achieve goals.  Distress-negative stress which can prevent you from achieving your goals.

4. Stress can be any change to which you must adapt Stress can be experiences in: External environment: weather, noise, air pollution, crowded places, etc. Social Stressors: homework deadlines, relationship troubles, parental conflicts, money problems. Physiological Stressors: growth spurts, hormonal changes, poor nutrition, demanding sports. Mind/thought Stressors: negative thought patterns,excessive worries,perceived fears or dangers. Stress can be experiences in: External environment: weather, noise, air pollution, crowded places, etc. Social Stressors: homework deadlines, relationship troubles, parental conflicts, money problems. Physiological Stressors: growth spurts, hormonal changes, poor nutrition, demanding sports. Mind/thought Stressors: negative thought patterns,excessive worries,perceived fears or dangers.

5. Physical symptoms of stress  Headaches  Nervous stomach  Change in appetite  Rapid heart rate  Sweaty palms  Rapid breathing  Insomnia

6. Physiological effects of stress  Too much stress impairs digestion, growth, tissue repair and response to your immune system.  People with high stress are twice as likely to develop colds as those with low stress.  70-80% of doctor visits are for stress related illnesses such as high blood pressure, headaches, backaches, ulcers, digestion and fatigue.

7. Emotional effects of stress Anger Hostility Irritability Anxiety Sadness Depression Powerlessness Feeling overwhelmed Anger Hostility Irritability Anxiety Sadness Depression Powerlessness Feeling overwhelmed

8. What causes stress? Anxiety-uneasiness and stress about future uncertainties.  Disorganization-feeling unprepared and powerless.  Procrastination-putting things off until the last minute.  Physical restraints-physical exhaustion, not enough sleep, lack of good exercise and diet choices. Anxiety-uneasiness and stress about future uncertainties.  Disorganization-feeling unprepared and powerless.  Procrastination-putting things off until the last minute.  Physical restraints-physical exhaustion, not enough sleep, lack of good exercise and diet choices.

9. TAKE A BREAK Sometimes it’s better to get away from the situation for a short time.  Take a brisk walk or focus on pleasant thoughts.  Then go back to the task feeling refreshed and ready to tackle whatever you need to do.

10. Exercise (Turn in at the end)  Write down a brief description of a recent situation that caused you stress.  Summarize your mental, emotional and physical states at the time.  How did you handle the situation? If it occurred again, how would you handle it?  Write down a brief description of a recent situation that caused you stress.  Summarize your mental, emotional and physical states at the time.  How did you handle the situation? If it occurred again, how would you handle it?

11. Strategies to reduce stress Take control and manage your time instead of time managing you. Follow a written plan Make to do lists Set goals and follow through Avoid procrastination by making realistic lists of things you need to do each day Keep an ORGANIZED planner Take control and manage your time instead of time managing you. Follow a written plan Make to do lists Set goals and follow through Avoid procrastination by making realistic lists of things you need to do each day Keep an ORGANIZED planner

12. Get Help  Find someone you can talk to and who will listen to you. Sometimes it just helps to discuss your problems instead of letting them build up on the inside.  Keep in touch with family, friends and develop support groups.  If you need help in school then be resourceful and accountable. See the teacher for extra help Find a peer to help you study Go to tutoring or form a study group  Find someone you can talk to and who will listen to you. Sometimes it just helps to discuss your problems instead of letting them build up on the inside.  Keep in touch with family, friends and develop support groups.  If you need help in school then be resourceful and accountable. See the teacher for extra help Find a peer to help you study Go to tutoring or form a study group

13. PRACTICE, PRACTICE, PRACTICE!  Build your confidence by practicing what you want to accomplish.  Take small steps towards reaching a final goal.  Try to eat a balanced diet and exercise every day. These two things will help you stay healthy, focused and energized. Studies show that exercising is the best way to reduce stress levels.

14. Put things in perspective  Do not take yourself too seriously.  Think positively.  Will this event matter in 10 years? Is it worth the stress? “If you think you will fail, or think you will succeed, you are probably right.” Henry Ford  Do not take yourself too seriously.  Think positively.  Will this event matter in 10 years? Is it worth the stress? “If you think you will fail, or think you will succeed, you are probably right.” Henry Ford