Stress notes EXPLOSIONS Someone always gets hurt ING

Stress - notes

EXPLOSIONS: Someone always gets hurt ING K EC S WR HING T VENTS: Always about feelings. No one gets mad or hurt. RESTS: Ways to take a break from feelings

Key Definitions • Stress – the way a person’s mind or body responds to any demand placed upon it • Stressor – anything that causes stress • Perception – becoming aware through the senses • Chronic Stress – stress from long-term problems that are beyond one’s control

Physical response (stages) **ALARM - mind + body on high alert - “fight or flight” response RESISTANCE - body adapts + reacts -short pd. of high perf. FATIGUE - long period of exposure - body fails to adapt - tired without the ability to stressors effectively

Fight or Flight = ALARM Stage • The Sympathetic Nervous System takes an active role in triggering the stress response. • The Sympathetic Nervous System effects include increased: – – – arousal blood pressure heart rate respiratory rate physical activity

Exhaustion Stage • Energy is depleted • Body returns to normal if stress is removed • Body returns to alarm stage if stress continues which can result in stress-related diseases: – Skin disorders – Gastrointestinal upset – Menstrual irregularities – Cardiovascular disorders

Healthy Amounts of Stress • Stress acts as a motivator, but too much stress can lead to mental illness such as anxiety or depression.

Stress management / Strategies • Use refusal skills – Think before you agree. Saying no may be the right thing to avoid new stress • Plan ahead – Manage your time by looking ahead and evaluating • Think positively – We can’t control everything, but we CAN control our response. Try seeing things as opportunities and challenges to grow from

Physical effects • • • Headache Weakened immune system -heart rate increases -breathing increases -excessive sweating -decreased digestion -muscle tension -blood pressure increases -skin temperature decreases

Relaxation techniques • Relaxation techniques can help stop a stress response • Breathing patterns – deep and controlled • Muscular relaxation – tensing and relaxing • **Directing thoughts / Visualization – imagining a peaceful scene or seeing yourself performing well

Coping strategies NEGATIVE -Using alcohol -Violence -Poor eating habits POSITIVE -Talking with a friend -Exercising -Writing in a diary -Managing time

Grieving process **Denial – difficulty believing loss Emotional Release – Recognition Anger – actions from being powerless Bargaining – promise change for return Depression – beyond sadness/hopeless Remorse – thoughts of prevention Acceptance – facing reality and closure **Hope – looking to the future