What is STRESS What is STRESS Its a

What is STRESS?

What is STRESS? ● It’s a feeling we all experience when we are challenged or overwhelmed. ● It is a survival mechanism. ● Prepares you to act quickly when nervous or in danger. ● Stress (good and bad) will ALWAYS be a part of your life.

Examples of GOOD and BAD stress: Good stress: Bad Stress: Watching or playing sports Abuse or neglect Roller coaster Death of family member/close friend Starting college Bullying (in person or online) Giving a speech in class Peer pressure Setting a new challenge/goal Poor time management Doing something for the first time Not enough sleep

Good Stress ★ Allows you to act quickly to danger (fight or flight) ★ Increased energy to quickly deal with a situation ★ Helps to focus your attention ★ Opportunity ★ Motivating

Bad Stress The BAD stress is when it happens TOO long and TOO often. ● Physical symptoms: ○ headaches, illness, dizziness, digestive issues, weight gain/loss, memory loss, lack of sleep, upset stomach, weak immune system, increase disease/cancer ● Emotional symptoms: ○ anxiety, depression, irritability, moodiness, boredom, lack of motivation

Oxytocin vs. Cortisol Oxytocin Cortisol ◆ ◆ ◆ Also called the “Happy Hormone. ” Released during positive social interactions ◆ ◆ Natural antidepressant Helps with empathy Increases self-esteem Motivates you to talk to someone The “stress hormone” Can cause depression and anxiety Lowers immune system and white blood cells ◆ ◆ ◆ Increases diseases and cancer Sleep problems Weight gain

Ways to release stress. . . 1. Listen to (relaxing) music! 2. Spend time in nature…. take a hike or walk. Enjoy the sun! 3. Take a short nap. 4. Take deep breaths. 5. Help others. 6. Exercise (yoga, walk, play a sport) 7. Warm bath/shower. 8. Talk to someone……“I need to talk. ” 9. Write in a journal. 10. Laugh or Cry!

Ways to increase OXYTOCIN Hug someone…. 8 hugs a day! Deep breathing, meditate, or pray. Smile and Laugh (watch a funny video). Help a friend or stranger…. give a compliment. Show compassion (share a meal, make a card).

What is SELF-CARE? ? Doing anything to take care of your physical, mental, emotional, or spiritual health!

SELF-CARE IDEAS Drink herbal tea (caffeine-free) Mindful coloring (coloring mandala) Light a candle Play with your pet Positive Affirmations Unplug Make a Vision Board Eat fruits and veggies Bake something for yourself or someone else Declutter Sing or dance! Arts and crafts Listen to running water/nature sounds

FREE apps to help you relax! “Smiling Mind” “I AM” “Stop Breathe Think”

“SMILING MIND”

“I AM” Basic is FREE. Extras $11. 99/year

“STOP BREATHE THINK”

Ask for help. . . It’s safe and healthy to ask for help (in any language)!! ★ Contra Costa County 24 -hour suicide hotline: 800 -833 -2900 ★ CA Youth Crisis Line (24 -hour call and text): 800 -843 -5200 ★ More contacts on the back of your school ID card!

Let’s try Mindful Breathing! Quiet and get into “Mindful Body”

Other ways to MANAGE stress: _______________________ Avoid drugs and alcohol Avoid excess caffeine Get enough sleep (teens need 9 hours a night) Take a break from stressful situations Learn relaxation techniques (find one that will work for YOU) Decrease negative self-talk and use alternative, neutral, or positive statements Be organized (use your planner, make a check list, etc. ) De-clutter…. keep your room/environment clean and clear

Complete a quick survey and you will be entered in a raffle to win a… $10 gift card to Willy’s!

Type this in web browser… bit. ly/stress-hhs

Don’t forget to take a copy of a coloring mandala for yourself and a friend.