Lesson 9

Stress Management

• Stress – the response of the body to the demands of daily living

• Stressor – source or cause of stress. May be physical, mental, social, or environmental.

• GAS – general adaptation syndrome – series of body changes that result from stress.

• Three stages: alarm, resistance, exhaustion

Alarm stage:• (fight or flight) gets the body ready for

quick action. Adrenaline (hormone that prepares the body to react during times of stress or in an emergency) is released or secreted into the blood stream. – Heart rate / blood pressure increases– Respiration and sweating increases– Muscles contract– Pupils dilates to see better and hearing

sharpens

Resistance stage:• the body attempts or regain internal

balance. • Body in no longer in an alarm state and

starts returning to normal.• Adrenaline is not secreted• Heart rate and blood pressure return to

normal• Muscles relax, sweating stops• Respiration returns to normal

Exhaustion Stage

• Body is exhausted and the wear and tear on the body increases the risk of injury, illness, and premature death.

• Results when body is in the alarm stage for long periods of time.

• Results when people do not know positive actions to take when stress occurs and continue to stay ready for an emergency.

How Stress Affects Your Health Status

• Prolonged stress makes it difficult to think clearly and concentrate (mental & emotional health)

• Psychosomatic disease: physical disorders caused or aggravated by emotional responses (headaches, stomachaches, ulcers, asthma, etc)

• May affect social health if in a stressful relationship. Illness increases.

• Stress affects growth & development. If teens have a hard time adjusting to puberty & chooses harmful ways to cope such as eating disorders.

• Stress affects nutrition. Adrenaline uses up Vitamins B & C

• When consume too much caffeine (natural stimulant) the alarm stage is triggered in your body.

• Eating too much food when stressed – salty foods cause high blood pressure, sweets causes you actually to lose energy if too much insulin is produced by your body and lowers your blood sugar.

• Too much exercise by cause exhaustion and lowers your immune system.

• Using alcohol, tobacco or drugs when stressed may cause your decision making skills and reasoning and judgment skills to be affected.

• If immune system is lowered then you are more susceptible to communicable diseases.

• If stressed for long time periods, cardiovascular diseases are likely to occur

• Boredom is a stressor and may lead to harmful behaviors (gambling, shopping addiction, etc)

• Environment affects your stress level. Pollutants (harmful substances in the environment) may activate GAS

• Stress is a major contributing factor in almost all kinds of accidents.– Car accidents are the leading cause of death

in the 15-24 age groups– People who are easily frustrated, easily

angered or aggressive or unable to control stress may not be able to concentrate on driving and have high accident rates.

Stress Management Skills

• These are techniques to:– Prevent and deal with stressors– Protect one’s health from the harmful effects

produced by the stress response

Responsible decision making • Less stressed out if you approach a

difficult decision in a logical way.• Ask yourself these questions: Will this

decision result in actions that –– Promote health?– Protect safety?– Follow laws?– Show respect from myself & others?– Follow my parents’ guidelines?– Demonstrate good character?

Stress Management Skills

• Keep a time management plan – shows how you will spend your time

• Keep a budget – plan for spending

• Talk with parents or other responsible adults- have wisdom, provide support, encouragement and suggestions

• Support of friends – can listen, offer suggestions, don’t feel alone in a situation

Protect Yourself during Stressful Times

• Participate in physical activity

• Write in a journal – organizes thoughts and feelings.

• Use breathing techniques – helps to relax & restore internal balance

• Eat a healthful diet

• Get plenty of rest