Managing StressManaging StressPalmer High SchoolPalmer High School

Health EducationHealth Education

ObjectivesObjectives

You will examine the cause and effect of You will examine the cause and effect of stress in your own life.stress in your own life.

You will be able to recognize stress by You will be able to recognize stress by knowing your physical, mental/emotional knowing your physical, mental/emotional and behavioral signs.and behavioral signs.

You will explore strategies to reduce stress You will explore strategies to reduce stress and then create a plan to manage your and then create a plan to manage your personal stressorspersonal stressors

Do teens have stress? Prove it!Do teens have stress? Prove it!

Brainstorm with Brainstorm with your table-your table-

mates! Write mates! Write down what down what

causes stress in causes stress in the lives of most the lives of most

teenagers.teenagers.

Stress is Stress is ……..the reaction of the body and mind preparing the reaction of the body and mind preparing

to meet challenges and demands to meet challenges and demands

Stress requires Stress requires ……..the body to adjust so that it can return to a the body to adjust so that it can return to a

normal state (homeostasis)normal state (homeostasis)

Stress impacts Stress impacts ……..all areas of health – not just mental and all areas of health – not just mental and

emotional healthemotional health

Teen PressureTeen Pressure

Eustress vs. DistressEustress vs. Distress

At your table, discuss At your table, discuss the difference between the difference between distress and eustress.distress and eustress.

(Write your definitions in the arrows.)(Write your definitions in the arrows.)

Stress becomes negative, Stress becomes negative, distress, when:distress, when:

– You have too much stressYou have too much stress– You don’t know how to cope with You don’t know how to cope with

stressstress– You are experiencing a You are experiencing a distressdistressful ful

situationsituation

Look at your list at the top of your Look at your list at the top of your notes – circle ones that could be notes – circle ones that could be considered negativeconsidered negative

StressStressNegative or Positive?Negative or Positive?

Is stress only negative?Is stress only negative?

Put a box around the responses that would be considered positive, eustress, even

though you probably identified them as a problem.

What makes stress positive sometimes?

When we are challenged or When we are challenged or experiencing eustress, it experiencing eustress, it can help us:can help us:

– achieve our goalsachieve our goals– be more creativebe more creative– increase our motivationincrease our motivation– develop a sense of control develop a sense of control

and empowermentand empowerment

Identify your distress and Identify your distress and your eustress!your eustress!

(Write them in your notes)(Write them in your notes)

Stress Can Be PositiveStress Can Be Positive

stand I

CycleCycleCycle

T O w N

ECNALGDeath Life

Dice Dice

TEASING YOUR BRAIN CAN DE-STRESS YOUR MIND

R ROAD A D

SIDE SIDE

BAN ANA

Issue IssueIssue IssueIssue IssueIssue IssueIssue Issue

STRESSORSSTRESSORS

Stressors are Stressors are anything that anything that cause an cause an individual to feel individual to feel stressstress

StressorsStressors

Right down Right down examples of examples of

each category each category – try to pick – try to pick

ones that are ones that are personal to personal to

youyou

Categories of StressorsCategories of Stressors

Biological StressorsBiological Stressors IllnessesIllnesses DisabilitiesDisabilities InjuriesInjuries MigrainesMigraines AsthmaAsthma AllergiesAllergies ScoliosisScoliosis Diabetes / ArthritisDiabetes / Arthritis AcneAcne

What’s missing?

Environmental StressorsEnvironmental Stressors

PovertyPoverty PollutionPollution CrowdingCrowding NoiseNoise Natural disastersNatural disasters WeatherWeather Room temperatureRoom temperature OdorsOdors Friends – FamilyFriends – Family PeersPeers

Cognitive or Thinking StressorsCognitive or Thinking Stressors Negative attitudeNegative attitude

PessimisticPessimistic Fear of failure or feelings of Fear of failure or feelings of

inadequacy inadequacy Learning difficultiesLearning difficulties

DyslexiaDyslexia

ADDADD

AutismAutism

Struggle with certain Struggle with certain subject areas in subject areas in schoolschool

Poor self-esteemPoor self-esteem

Personal Behavior StressorsPersonal Behavior Stressors

Personal Choices and DecisionsPersonal Choices and Decisions(Type A or B Personality Test)(Type A or B Personality Test)

Come up with a list of the different choices that teens

make that add stress to their lives.

Type A or B?Type A or B?1)1) Complete the test by choosing Complete the test by choosing

where you fit on the continuum.where you fit on the continuum.

2)2) Get a score to determine Get a score to determine whether you are A or Bwhether you are A or B

3)3) Read the article on your type – Read the article on your type – (close to your type) (close to your type)

4)4) Identify 3 ways that your Identify 3 ways that your personality can add to your personality can add to your stress level – write them in the stress level – write them in the behavioral boxbehavioral box

Possible Behavioral StressorsPossible Behavioral Stressors

Skipping classSkipping class ProcrastinateProcrastinate Poor preparationPoor preparation Social mediaSocial media Phone / textingPhone / texting Too competitiveToo competitive Lack of sleep!Lack of sleep! Disciplinary issuesDisciplinary issues Poor communicationPoor communication Risk taking – impulse!Risk taking – impulse!

Don’t eat breakfastDon’t eat breakfast AvoidanceAvoidance Time managementTime management Poor study skillsPoor study skills Over extendedOver extended Having a job + schoolHaving a job + school Not managing Not managing

emotionsemotions Don’t think things Don’t think things

throughthrough

Life Situation StressorsLife Situation Stressors

Some stress in our lives can be caused by Some stress in our lives can be caused by situations or events that are completely situations or events that are completely

out of our control. out of our control.

((Life Event Scale Stress TestLife Event Scale Stress Test))

Write your top 5 in the life situation column.

Deep Breathing ExerciseDeep Breathing Exercise

1. Inhale through your nose, expanding your belly, then fill your chest. Counting to 5

2. Hold and count to 3. Feel all your cells filled with golden, healing balancing sunlight and energy

3. Exhale fully from slightly parted mouth. Feel your cells releasing waste.

Stages of StressStages of StressThe The Stress ResponseStress Response

Alarm Alarm StageStage

Resistance Resistance StageStage

Fatigue Fatigue StageStage

ALARM STAGEALARM STAGE

Stress Response Stress Response beginsbegins

Adrenaline released Adrenaline released (emergency (emergency hormone)hormone)

Physical changes Physical changes preparing you to preparing you to defend yourself or defend yourself or flee from danger – flee from danger – what are they?what are they?

DangerDanger comes in comes in many forms many forms

Pupils dilate Increased perspiration Faster heart rate Rise in blood pressure Respiration increases Increased blood flow to

muscles Increased blood flow to

brain Decreased blood flow to

organs/skin Muscle tension increases Release of blood sugar

http://www.youtube.com/watch?v=tCn1LzOk6Hs

Resistance StageResistance Stage

If exposure to a stressor If exposure to a stressor continues, you either continues, you either fightfight or take or take flightflight!!

You are able to perform at a You are able to perform at a higher level of endurance or higher level of endurance or strength strength

– Some people have accomplished Some people have accomplished incredible feats during this stage – such as incredible feats during this stage – such as lifting an automobile to save a trapped lifting an automobile to save a trapped childchild

Exhaustion StageExhaustion Stage

When exposure to stress When exposure to stress continues, you will experience continues, you will experience fatigue. fatigue. – PhysiologicalPhysiological– PsychologicalPsychological– PathologicalPathological

At this stage your ability to At this stage your ability to manage other stressors is very manage other stressors is very low. low.

Both the mind and the body have Both the mind and the body have become exhausted. become exhausted.

Read to Enhance Your Read to Enhance Your KnowledgeKnowledge

Read pages 198 Read pages 198 – 201 in the – 201 in the Health textHealth text

GET IT OUT….LET IT GOGET IT OUT….LET IT GOStress Reduction ActivityStress Reduction Activity

How can you tell when you are not managing your How can you tell when you are not managing your stress and are experiencing…..stress and are experiencing…..

STRESS OVERLOAD?STRESS OVERLOAD?

WHAT ARE YOUR SIGNS OF WHAT ARE YOUR SIGNS OF STRESS OVER-LOAD?STRESS OVER-LOAD?

Find the place in your notes where space has been Find the place in your notes where space has been provided to take notes on the signs of stress. Try to provided to take notes on the signs of stress. Try to

identify your own signs of stress.identify your own signs of stress.

Physical SignsPhysical Signs

HeadachesHeadaches AsthmaAsthma Upset stomachUpset stomach Pounding heartPounding heart DizzinessDizziness Stiff neckStiff neck Weight loss / gainWeight loss / gain Constant fatigueConstant fatigue Heart burnHeart burn

Increased sweatingIncreased sweating Dry mouthDry mouth Skin rashSkin rash Trembling or Trembling or

twitchingtwitching Grinding teethGrinding teeth Biting NailsBiting Nails Shortness of breathShortness of breath

Mental / Emotional SignsMental / Emotional Signs

IrritabilityIrritability AngerAnger ImpatienceImpatience NervousnessNervousness ForgetfulnessForgetfulness Inability to Inability to

concentrateconcentrate NightmaresNightmares Panic attacksPanic attacks

Negative thinkingNegative thinking Excessive worryExcessive worry Self-criticismSelf-criticism Increased cryingIncreased crying Mood swingsMood swings ConfusionConfusion Feelings of Feelings of

helplessnesshelplessness AggressivenessAggressiveness

Behavioral SignsBehavioral Signs

Loss of appetiteLoss of appetite Over-eatingOver-eating Under-eatingUnder-eating Self medicatingSelf medicating Sleep problemsSleep problems RestlessnessRestlessness HurryingHurrying LatenessLateness ProcrastinatingProcrastinating

Talking fastTalking fast Withdrawing from Withdrawing from

relationshipsrelationships Being critical of Being critical of

othersothers Reckless behaviorReckless behavior FidgetingFidgeting AccidentsAccidents Not caring about Not caring about

appearanceappearance

Psychosomatic ResponsePsychosomatic Response

A A physical reactionphysical reaction that that results from stress rather results from stress rather

than from an injury or than from an injury or illness.illness.

Read pages 202 – 203Read pages 202 – 203

• Record examples of this Record examples of this condition – if possible, pick condition – if possible, pick

ones that you have ones that you have experiencedexperienced

Looking Back – Looking forwardLooking Back – Looking forward

http://www.youtube.com/watch?v=I6402QJp52M

What can you do to manage What can you do to manage your stress in a healthy and your stress in a healthy and

effective way?effective way?

(Read pages 206 – 208)(Read pages 206 – 208)

Ways to Avoid or Manage StressWays to Avoid or Manage Stress

Use refusal skills Use refusal skills Plan aheadPlan ahead Get enough sleepGet enough sleep Exercise regularlyExercise regularly Eat nutritiouslyEat nutritiously Avoid mood Avoid mood

altering substancesaltering substances

Chronic StressChronic Stress

Chronic stress is Chronic stress is associated with associated with long-term long-term problems that are problems that are beyond a beyond a person’s control person’s control that can’t be that can’t be eliminatedeliminated

http://www.youtube.com/watch?v=LFkryxkAh5g

Stress Management Techniques for Stress Management Techniques for Chronic StressChronic Stress Redirect your energy – (get your Redirect your energy – (get your

mind off the problem) – find a mind off the problem) – find a hobby or activity that relaxes youhobby or activity that relaxes you

Relax and laughRelax and laugh

Try to keep a positive attitude Try to keep a positive attitude keeping issues in perspectivekeeping issues in perspective

Seek out help and support from Seek out help and support from good friends, family or professional good friends, family or professional counselors if necessarycounselors if necessary

Avoid using substances to self-Avoid using substances to self-medicatemedicate

Just a little laugh makes a big Just a little laugh makes a big difference on your stress level!difference on your stress level!

The Benefits of LaughterThe Benefits of Laughter

Relaxes your musclesRelaxes your muscles Lowers stressLowers stress Decreases painDecreases pain Eases anxietyEases anxiety Improves moodImproves mood Boosts immunityBoosts immunity Adds joy and zestAdds joy and zest Strengthens Strengthens

relationships relationships Promotes bondingPromotes bonding Defuses conflictDefuses conflict

Reinforcement ReadingReinforcement Reading

Read the stress Read the stress article – specifically article – specifically the last 2 pagesthe last 2 pages

As you read, try to As you read, try to relate the relate the information to your information to your own life.own life.

Effects of stress Effects of stress on the bodyon the body

http://www.youtube.com/watch?v=I6402QJp52M

PROGRESSIVE MUSCLE PROGRESSIVE MUSCLE RELAXATION ACTIVITYRELAXATION ACTIVITY

personal stress inventory assignmentpersonal stress inventory assignmentYou will be identifying your own stressors, what type of You will be identifying your own stressors, what type of

stressors that you currently face, how it is affecting your health, stressors that you currently face, how it is affecting your health, and what you can do to manage the stress in your life.and what you can do to manage the stress in your life.