(and ways to manage it!)

Stress

List all the things that cause you stress!!

75-90% of Dr. visits are stress related!!!!

List all the symptoms you experience when you are stressed out.

Two minute blitz

The reaction of the body and mind to everyday challenges and demands

Affects the health triangle

Examples:Running lateMissing the busArguments with friends or parentsBig testState championship game

Stress

The act of becoming aware through the sensesPage 92 – read example

Perception

Stress:Is a physical

and/or mental response to external or internal demands that are a perceived or real threat

Causes diseases of choices, not diseases of chance

Stress is not necessarily good or bad. Can have positive or negative effectsCan motivate or can be unhealthy if not

handled properly

Reacting to stress (p.94)

Anything that causes stressPeopleObjectPlacesEventsSituations

Categories of causes of stress (p. 199)

What one person perceives as a threat, another may feel anticipation

Stressor

(Write notes for this slide on back of packet)Type “A”

Sense of time urgencyCompetitive, achievement orientedTry to accomplish a lot in a short time

Type “B”Take things in strideCalm, relaxed, laid back

Personality Test!!!

Personality differences

When a situation is perceived as a threat - body begins the stress response.

Two major body systems are involvedNervous systemEndocrine system

Response is involuntary or automatic and occurs in 3 stages (regardless of type of stressor)

Body’s Stress Response

Body and mind go into high alertFight or Flight Response begins

Body is prepared to fight or run away from threat

Adrenalin and Cortisol (hormones) are released in the body

Stage 1 – Alarm (p. 200)

Some physical functions increase:Heart rateSweatingCholesterolBlood pressureUpset stomachHeightened sensesNervous activity (twitching/shaking)

Fight or Flight continued

Some physical functions decrease:Immune systemField of visionMemoryEnergy levelAppetiteJoy in lifeDigestionAbility to reason

Fight or Flight continued

Body reacts to stressorBody is able to perform briefly at a higher

level of endurance(ex. Run faster, stronger)(ex. People in high stress situations can

sometimes perform incredible feats – lifting a car off of a trapped child)

Body tries to return to a normal, balanced state

Stage 2 - Resistance

Occurs after prolonged exposure to stressLowers ability to handle other stressors

effectivelyMind and body are exhausted

( p. 201)

Repeated stress can lead to stress related illnessesCan be minor – sleeplessness or upset stomachCan be life threatening – high blood pressure,

heart disease, stroke

Stage 3 – Fatigue (exhaustion)

Why????

Critical to identify when you are stressed

Stress can lead to a psychosomatic responseA physical reaction that results from stress

rather than from an injury or illness

Psycho – means of the mindSomatic – means of the body

(p 202 - 203) – List from homework!!!

Stress and your Health

Common physical effectsHeadacheAsthmaIncreased blood pressureWeak immune system

Common mental/emotional effectsDifficulty concentratingMood swingsIncreased risk of substance abuse

Stress and your Health cont.

Stress associated with long-term problems that are beyond a person’s controlReaction is less than fight/flight response but

lasts for a longer amount of time.Symptoms include:

Upset stomachHeadacheInsomniaChange in appetite Feeling anxious

Chronic Stress

Identify Cause of StressLife event –

birth or death in family, divorce, movingPhysical stressors –

noise, injury, lack of restDaily hassle –

time pressure, conflict, deadlines

Managing Stress

Results

250 or more – may be overstressed150-250 – moderate stressUnder 150 – reasonable stress

Stress Scale for Youth

Avoid stress (when possible)Walk away from a tense situationLearn to say “no” at the appropriate times

Manage StressChange perception – see it as an opportunity to learn

Plan ahead – What do you want to accomplishWhat steps will I takeHow much time will it take

(p. 206 overcoming test anxiety)

Managing Stress cont.

Adequate sleep 8-9 hoursRegular physical activityEat nutritional food

Poor eating can cause or increase stressEat regular mealsLimit “comfort” foodsLimit caffeineAvoid tobacco, alcohol and other drugs

P. 208 – Health minute

Managing Stress cont.

Skills that help an individual handle stress in a healthful, effective way

Redirect energy – do something different for a time

Relax and laugh Relaxation response – a state of calm that can be

reached if one or more relaxation techniques are practiced regularly

Examples – deep breathing, stretching, laughing

Stress Management Techniques

Positive Outlook“Whether you think you can or you can’t, either

way you’re right” Frog story

Seek supportFind someone to listen….friend, parent,

counselor etc.

Stress Management Techniques cont.