Stress What is it and how to deal

Stress!! What is it and how to deal with it!

Opener Take Stress Assessment Quiz- “How Stressed Are You? ” *Do not write on Quiz sheet…put scoring on separate sheet; tally results

Chapter 4/Lesson 1: Understanding Stress? What is that? Stress: the reaction of the body and mind to everyday challenges and demands The feeling you get when you react to life’s pressures Ø Part of your body’s instinct to meet a challenge Ø A normal reaction that all people experience Ø

What causes stress? What are some common causes? Stressor: anything that causes stress (new, challenging, or potentially unpleasant situation. n Because everyone responds to situations differently and has different experiences n n EACH PERSON WILL HAVE HIS/HER OWN CAUSES and INTENSITY OF THE SITUATION

What Causes Stress? n Life Situations School demands, family, friends, bullying, abuse n Environmental Stressors unsafe neighborhood, weather, war, media (TV, internet), natural disasters n Biological Stressors changes in body, injury, illness, disability n Cognitive Stressors (mental) Common TEEN Stressors Ø Ø Ø Ø poor self-esteem, personal appearance, Ø not fitting in n Personal Behavior Stressors busy schedule, alcohol, drugs, relationship issues Ø Schoolwork Money Peer pressure Juggling too many activities/responsibilities Low Self-Esteem Parents/getting along Relationships/dating Remarriage of a parent Divorce Serious illness/loss of loved one

Different Types of Stress n Eustress: a positive form of stress, often associated with desirable events-like winning a sports game or making a good grade on a paper. n Distress: a stress caused by adverse events that produce negative effects-like being late for an important event or not making as good of a grade as you thought you would *certain amounts of stress is good…it helps you rise to a **negative outcome challenge A love one dying, getting bullied, divorce, losing your home/job **Has a positive outcome Winning a race, graduating college, getting married, having a baby, getting a job/job promotion

How does STRESS affect the body? When faced with a challenge, changes in your body help you react quickly (Stress Response) n 3 Stages of Stress l Alarm Stage l Resistance Stage l Exhaustion Stage (Fatigue)

Alarm Stage Ø Ø Ø n n n increased blood flow breathing speeds up Blood pressure rises Increase in perspiration pupils dilate, hearing improves heart rate/pulse increases (Physical Response ) Hypothalamus (receives danger signal from other parts of the brain) An overreacting of the nervous system to get the body ready to handle the stressor known as “Fight or Flight”. Pituitary gland stimulates the adrenal gland Adrenaline (emergency hormone) and Cortisol that prepares the body to respond

Fight or Flight Response n n One of the driving forces of some human behavior is something called the “fight or flight response” (also known as the acute stress response) As we evolved this response has remained. We have learned to recognize an perceive the uncomfortable situation and resolve it… realizing if we run, the problem won’t be solved. Some situations the Flight component is necessary “When life is in danger”

Resistance Stage “Stressed Out Exposure to stress continues…remains alert n Body adapts and can handle the stress; perform at a high level (only for a short time)… n Body becomes worn down ~Signs of being stressed outn Irritable, angry l Overreacting to minor events l Having problems sleeping l Mental and Physical weakness occur (forget things, lack of energy, blaming others for things gone wrong) l Turning to unhealthy habits (alcohol, smoking, etc) l

Exhaustion Stage Prolonged symptoms of resistance stage breaks the body down and you get exhausted and tired (fatigued) n Hard to get motivated for usually exciting things. n Depression can occur n Body susceptible to illness and emotional breakdowns. n Other stressors are hard to handle n

Effects of Prolonged Stress Psychosomatic Response. Physical reaction resulting from stress rather than from and injury or illness. o Headaches o Weakened immune system o High blood pressure o Bruxism (clenching jaw, girding teeth)/Tension o Digestive disorders

Chapter 4/Lesson 2 Managing Stress Identifying what is stressful is the first step in learning how to manage it. The effects of stress are additive (build up over time) Chronic Stress-stress associated with long-term problems that are now out of control (lost focus on the initial cause of stress) *While chronic stress is not a direct killer, it definitely places individuals at high risk for serious and potentially deadly medical conditions in the future **cancer, suicide, depression, heart-attack, stroke, weight gain/loss acute stress is ever-present Difference? Explain

Chapter 4/Lesson 2 Stress Management Techniques Avoid/Limit Stress (Incorporate Time-Management Skills) 1. Why should we learn to manage our time? Effective time management will help us? n Get more done- once you have established a list of tasks and prioritized them, you will find that you can get much more accomplished. No more running around attempting to do tasks and feeling as if you have not completed anything at the end of the day. n Gain control over your life- It might seem like your never-ending list of “things to do” runs your entire life. Until you create your list and prioritize your tasks, it is very possible to feel this way. n Add time to your daily life- By getting more done and gaining control over your life, you are without a doubt able to add time to your life. When you have prioritized and gotten tasks completed, you have more time for things that you want to do. n Reduce stress- Procrastination and constant chaos leads to stress. Stress leads to long-term health problems. Why put yourself through this?

Focusing on the most important things first, we are able to get a lot more accomplished! PRIORITIZE What are some of the barriers that prevents us from accomplishing things? 1. Distractions 2. Interruptions 3. Procrastination Do what you have to do, so you can do what you want to do!

Other Stress Management Techniques 2. Handle Stress/Reduce Its Effects o Relaxation Techniques…Learn to Relax Practicing these techniques can bring about… o o Relaxation Response…state of calm Redirect Energy Seek support 3. Stay Healthy/Build Resiliency (Self-Maintenance Habits) o Rest, Exercise, Eat right, get plenty of sleep

Coping with Loss and Grief Chapter 4/Lesson 3

Acknowledging Loss 1 st Step in the Healing Process is acknowledging a loss: n Death of a loved one n Death of a pet n Rejection, break up n Moving, leaving friends Grieving is a common and natural reaction and understanding grief will help manage the feelings To grieve is to express deep sadness because of a loss.

The Grieving Process Can help people accept the loss and start to heal Stages of Grief- a variety of reactions that may surface as an individual makes sense of how a loss affect him or her n Denial/Numbness n Emotional Release…periods of crying n Anger…feels powerless and unfairly deprived n Barganing…promises made to return what was lost n Depression…beyond sad; loneliness, isolation, hopelessness n Remorse…constant thoughts; how it could be prevented n Acceptance…closure; faces reality n Hope…less painful and look ahead

Funerals, Wakes, & Memorial Services • Ceremonies that take place after a death help friends and family to get through the grieving process. • A wake allows family and friends to view a deceased person before a funeral. • A funeral is a ceremony in which a deceased person is buried or cremated. • A memorial service is a ceremony to honor and remember a deceased person.

Coping- dealing successfully with difficult changes in life Coping with death involves receiving and showing support…empathy • Show your support through simple actions • Let the person know you are there for him or her • Allow the person to share thoughts and feelings • Express your faith in the person’s ability to cope Listening, recall happy memories, be patient Mourning – the act of showing sorrow or grief (talking about the person, sharing memories, searching for meaning, experiencing the pain) Closure- acceptance of a loss

Coping with Traumatic Events Traumatic event – any event that has a stressful impact sufficient to overwhelm your normal coping strategies Ways a Person can cope with a traumatic event: n Seek support from family, friends, community groups or agencies to help you through the shock and grief n Try to resume you normal life…do the things you enjoyed before the event

Coping with Loss and Grief Chapter 4/Lesson 3

Acknowledging Loss 1 st Step in the Healing Process is acknowledging a loss: n Death of a loved one n Death of a pet n Rejection, break up n Moving, leaving friends Grieving is a common and natural reaction and understanding grief will help manage the feelings To grieve is to express deep sadness because of a loss.

The Grieving Process Can help people accept the loss and start to heal Stages of Grief- a variety of reactions that may surface as an individual makes sense of how a loss affect him or her n Denial/Numbness n Emotional Release…periods of crying n Anger…feels powerless and unfairly deprived n Barganing…promises made to return what was lost n Depression…beyond sad; loneliness, isolation, hopelessness n Remorse…constant thoughts; how it could be prevented n Acceptance…closure; faces reality n Hope…less painful and look ahead

Funerals, Wakes, & Memorial Services • Ceremonies that take place after a death help friends and family to get through the grieving process. • A wake allows family and friends to view a deceased person before a funeral. • A funeral is a ceremony in which a deceased person is buried or cremated. • A memorial service is a ceremony to honor and remember a deceased person.

Coping- dealing successfully with difficult changes in life Coping with death involves receiving and showing support…empathy • Show your support through simple actions • Let the person know you are there for him or her • Allow the person to share thoughts and feelings • Express your faith in the person’s ability to cope Listening, recall happy memories, be patient Mourning – the act of showing sorrow or grief (talking about the person, sharing memories, searching for meaning, experiencing the pain) Closure- acceptance of a loss

Coping with Traumatic Events Traumatic event – any event that has a stressful impact sufficient to overwhelm your normal coping strategies Ways a Person can cope with a traumatic event: n Seek support from family, friends, community groups or agencies to help you through the shock and grief n Try to resume you normal life…do the things you enjoyed before the event