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Stress Management
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http://www.youtube.com/watch?v =ZvTL2Z1Jm9A http://www.youtube.com/watch?v =ZvTL2Z1Jm9AStress
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Teen Stress Teen stress is an important, yet often overlooked, health issue. We know that the early teen years are marked by rapid changes. Most teens face stress from puberty, changing relationships with peers, new demands of school, safety issues in their neighborhoods, and responsibilities to their families. The way in which teens cope with this stress can have significant short- and long-term consequences on their physical and emotional health. Difficulties in handling stress can lead to more serious mental health problems, such as depression. Teen stress is an important, yet often overlooked, health issue. We know that the early teen years are marked by rapid changes. Most teens face stress from puberty, changing relationships with peers, new demands of school, safety issues in their neighborhoods, and responsibilities to their families. The way in which teens cope with this stress can have significant short- and long-term consequences on their physical and emotional health. Difficulties in handling stress can lead to more serious mental health problems, such as depression.
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6 Most Sources of Stress by Teens 1. School Work (78%) 2. Parents (68%) 3. Romantic Relationships (64%) 4. Friends’ Problems (64%) 5. Younger Siblings (64%) 6. Pressure To Use Drugs/Alcohol (48%)
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What the Study Tells Us Girls report experiencing stress more than boys. Girls attribute most of their stress to their relationships and their friendships with other girls, while boys mention difficulties with authority, such as teachers. Girls report experiencing stress more than boys. Girls attribute most of their stress to their relationships and their friendships with other girls, while boys mention difficulties with authority, such as teachers. Family members and friends are both sources of stress and social support in teens’ lives. Family members and friends are both sources of stress and social support in teens’ lives. Teens use healthy and unhealthy coping strategies. Unhealthy coping strategies include aggression and getting into fights. Avoidance strategies also are unhealthy. Teens use healthy and unhealthy coping strategies. Unhealthy coping strategies include aggression and getting into fights. Avoidance strategies also are unhealthy.
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Answer in your notes: 1. What is stress (definition)? 2. What is a stressor? 3. What is the difference between eustress and distress? 3. What is the difference between eustress and distress?
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Stress Definitions Stress: The complex series of physical and psychological reactions that occur as one responds to threatening or challenging life experiences.
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Brainstorm With a partner, verbally brainstorm how one’s body responds to stress. With a partner, verbally brainstorm how one’s body responds to stress.
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Immediate Reactions to Stress (Physiological Reactions) Increased blood pressure Increased blood pressure Increased heart rate Increased heart rate Increased breathing rate/Respiratory tract dilates Increased breathing rate/Respiratory tract dilates Decreased immune system function Decreased immune system function Blood flows to muscles & brain, less to skin, digestive system Blood flows to muscles & brain, less to skin, digestive system GI tract movements decrease GI tract movements decrease Hearing ability increases Hearing ability increases
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Immediate Reactions to Stress (Physiological Reactions) Con’t Adrenaline released/Endorphins Adrenaline released/Endorphins Muscles tense Muscles tense Pupils enlarge Pupils enlarge Sweating increases Sweating increases Nutrients released from storage Nutrients released from storage Blood clots more easily Blood clots more easily Saliva flow decreases Saliva flow decreases
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What is the Difference Between Stress & Anxiety Stress is not a diagnosable mental illness but anxiety is. Stress is not a diagnosable mental illness but anxiety is. Anxiety is more akin with fear. Anxiety is more akin with fear. Anxiety is diagnosed as a mental illness typically when it interferes with daily functioning or develops without cause. Anxiety is diagnosed as a mental illness typically when it interferes with daily functioning or develops without cause.
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Stress Definitions Stressor: Events/conditions that produce physical or psychological demands on an individual. Events/conditions that produce physical or psychological demands on an individual. Anything that causes stress. Anything that causes stress. Examples: Situations, events, people, tests, tennis match, girlfriend/boyfriend, major changes, everyday problems, etc. Examples: Situations, events, people, tests, tennis match, girlfriend/boyfriend, major changes, everyday problems, etc.
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5 Categories of Stressors Biological- illness, disabilities, or injuries Biological- illness, disabilities, or injuries Environmental- poverty, pollution, crowding, noise, or natural disaster Environmental- poverty, pollution, crowding, noise, or natural disaster Cognitive, or thinking- the way you perceive a situation or how it affects you and the world around you Cognitive, or thinking- the way you perceive a situation or how it affects you and the world around you Personal behavior- such as negative reactions in the body and mind caused by lack of physical activity or substance use. Personal behavior- such as negative reactions in the body and mind caused by lack of physical activity or substance use. Life Situation- death of a pet, separation or divorce or parents, trouble in relationships Life Situation- death of a pet, separation or divorce or parents, trouble in relationships
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Stress Definitions Eustress: Positive stress. Positive stress. Tends to aid in overcoming an obstacle. Tends to aid in overcoming an obstacle. Stress that is deemed healthy, such as giving the feeling of fulfillment, happiness, challenge or success. Stress that is deemed healthy, such as giving the feeling of fulfillment, happiness, challenge or success.
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Stress Definitions Distress: Negative stress. Negative stress. Events or conditions that produce unwanted or negative outcomes. Events or conditions that produce unwanted or negative outcomes. Ex: Strain, anxiety, or suffering. Ex: Strain, anxiety, or suffering.
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Stress Each person views and analyzes stressful situations to determine how to react. Each person views and analyzes stressful situations to determine how to react. People analyze situations according to… People analyze situations according to… previous experiences, advice & input from others, potential consequences, personality characteristics, etc.. So…what does that mean? So…what does that mean?
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Stressors Brainstorm Think about five stressors in your life right now. Think about five stressors in your life right now. Are they “eustressors” or “distressors?” Are they “eustressors” or “distressors?” Can stressors be both? Why/How? Can stressors be both? Why/How?
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Stress Relief Both positive and negative ways that people handle stress Both positive and negative ways that people handle stress
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Stress Relief How do we handle stressful situations that deal with other people? How do we handle stressful situations that deal with other people? Unhealthy vs. Healthy modes? Unhealthy vs. Healthy modes?
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Stress Drawing Assignment Draw yourself. Draw yourself. Draw at least five stressors. Draw at least five stressors. Label eustress, distress or both. Draw at least five stress relievers. Draw at least five stress relievers. Label healthy, unhealthy or both.
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Symptoms of Overstress: LT Effects Brain/Mind - Fatigue, aches and pains, crying spells, depression, anxiety attacks, sleep disturbance. Brain/Mind - Fatigue, aches and pains, crying spells, depression, anxiety attacks, sleep disturbance. Gastrointestinal Tract/Digestive System - Ulcer, cramps and diarrhea, IBS. Gastrointestinal Tract/Digestive System - Ulcer, cramps and diarrhea, IBS. Endocrine System/Glands - Thyroid gland malfunction. Endocrine System/Glands - Thyroid gland malfunction. Cardiovascular System - High blood pressure, heart attack, abnormal heartbeat, and stroke. Cardiovascular System - High blood pressure, heart attack, abnormal heartbeat, and stroke. Skin - Itchy skin, rashes. Skin - Itchy skin, rashes. Immune System - Decreased resistance to infections. Immune System - Decreased resistance to infections.
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General Adaptation Syndrome A three stage description of the physiological response to stress.
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General Adaptation Syndrome 1. Alarm Preparation. Fight or flight. Adrenal glands secrete stress hormones to prepare body to deal or run. All the physiological stuff we discussed: Pupils dilate, throat muscles contract to open airway, mind is alert so you are able to take in more information, adrenaline, etc. You “survive” the initial encounter, but the stressor persists…
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General Adaptation Syndrome 2. Resistance/Recovery Body maintains protective factors produced in alarm. Not back to homeostasis, because the stressor(s) still present. Can function “higher than normal”, but getting tired, irritable, etc. Recovery - If situation eases, body recovers through rest/avoiding other stressors. Resistance - If situation continues…
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General Adaptation Syndrome 3. Exhaustion Body defenses weaken – you’re worn down, can’t “fight back,” chance of illness increases.
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Psychological Reactions to Stress Depression Depression Anxiety/anxiety disorders Anxiety/anxiety disorders Frustration Frustration Anger Anger Irritable Irritable Difficulty focusing Difficulty focusing Difficulty making decisions Difficulty making decisions Difficulty sleeping Difficulty sleeping Worrying Worrying
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Psychological Reactions to Stress On the positive side, one may see an increase in… Effort Effort Focus/attention Focus/attention Motivation Motivation
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Stages of Stress What is homeostasis? Maintaining a stable internal environment. Maintaining a stable internal environment. Balance of body systems. Balance of body systems.
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Handling Stress One way of looking at it: Problem-FocusedStrategies: Taking Control? Emotion-FocusedStrategies: Planning Planning Confronting Confronting Problem Solving Problem Solving Setting Priorities Setting Priorities Defense Mechanisms – Denial, Defense Mechanisms – Denial, Projection Projection Overeat/Poor Food Choices Overeat/Poor Food Choices Alcohol/Drug Use Alcohol/Drug Use Humor Humor Positive Outlook/State of Mind Positive Outlook/State of Mind
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Handling Stress: 3 Ways Acting out: Reacting without thinking, person doesn’t have good coping skills, often an angry response (verbal, physical, both, self-destructive, etc.). Acting out: Reacting without thinking, person doesn’t have good coping skills, often an angry response (verbal, physical, both, self-destructive, etc.). Withdrawal: Deny or avoid the situation, pretending everything is ok, etc. Withdrawal: Deny or avoid the situation, pretending everything is ok, etc. Taking control: Ideal! Considers options & chooses one that is most beneficial to all involved. Taking control: Ideal! Considers options & chooses one that is most beneficial to all involved.
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Handling Stress: 3 Ways For example…the scenario is: For example…the scenario is: Now come up with solutions to this situation using each of the following formats: Now come up with solutions to this situation using each of the following formats: Acting out * Withdrawal * Taking Control You are at basketball practice when one of your teammates tells you another friend on the basketball team is starting a rumor about you.
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Handling Stress: 3 Ways Get into small groups (~4). One recorder. Get into small groups (~4). One recorder. Create a stressful situation that a teen may REALISTICALLY have to deal with. Create a stressful situation that a teen may REALISTICALLY have to deal with. For your scenario, come up with three REALISTIC resolutions for the situation using each of the strategies discussed, and a potential consequence of each resolution. For your scenario, come up with three REALISTIC resolutions for the situation using each of the strategies discussed, and a potential consequence of each resolution. Acting out * Withdrawal * Taking Control Role Play: Volunteers from your group will act out your scenario, and one of your solutions. Role Play: Volunteers from your group will act out your scenario, and one of your solutions.
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Handling Stress: If you haven’t tried it… Deep Breathing – Deliberate slow breathing, shifts attention, 6- 10 breaths/minute from abdomen. Deep Breathing – Deliberate slow breathing, shifts attention, 6- 10 breaths/minute from abdomen. Progressive Muscular Relaxation – Recognize tense vs. relaxed muscles, many times done from head to toe. Progressive Muscular Relaxation – Recognize tense vs. relaxed muscles, many times done from head to toe. Meditation – Focus on a single word, object, thought, phrase; Done in a quiet place, comfortable, eyes closed, for 10-20 minutes. Meditation – Focus on a single word, object, thought, phrase; Done in a quiet place, comfortable, eyes closed, for 10-20 minutes. Imagery – PMR first, think of peaceful, pleasurable scenes using imagination or past experiences. Imagery – PMR first, think of peaceful, pleasurable scenes using imagination or past experiences. Self Talk – Identify self-defeating thoughts, replace with positive self-talk statements; Affirmations. Self Talk – Identify self-defeating thoughts, replace with positive self-talk statements; Affirmations. Exercise Exercise
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Support Systems
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Definition Support System A person or group of people you can turn to for advice, friendship, support and love. A person or group of people you can turn to for advice, friendship, support and love.
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Who Was There When? Discuss with a partner. Be specific when naming people! 1. I was born. 2. I lost my first tooth. 3. I started my first day of school. 4. I needed someone to tell me how special I am. 5. It was my birthday. 6. I needed help on a homework assignment. 7. I needed someone to talk to after a fight with my boy/girlfriend. 8. I needed a good laugh. 9. I needed a good cry. 10. I needed an extra day to finish a homework assignment. 11. I needed special advice but did not feel I could turn to my parents or best friends. 12. I accomplished my most important goal
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Who Was There When? Write down the names of the people who you said the most. Write down the names of the people who you said the most. Be specific! Don’t just put “family” or “friends” – Be specific! Don’t just put “family” or “friends” – WHO in your family, WHICH friend(s)?
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Pondering…(in small groups) Are these people naturally a part of your support system? Why/How? Are these people naturally a part of your support system? Why/How? Is their participation in your support system forced? Why or why not? Is their participation in your support system forced? Why or why not? If so, is that ok? If so, would they be there anyway, if they weren’t “forced?” If so, is that ok? If so, would they be there anyway, if they weren’t “forced?” Are there people in your life now - who you didn’t put down as an answer to any of the questions - that you’d consider to be in your support system? Who? Why? Are there people in your life now - who you didn’t put down as an answer to any of the questions - that you’d consider to be in your support system? Who? Why? How does your support system change over the years? Is there anything that keeps it stable? How does your support system change over the years? Is there anything that keeps it stable?
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Support Systems Activity 1. You have just ended a long-term relationship. Your best friend never really liked your significant other, and therefore, doesn’t offer you much support. 2. Lately you have been feeling very frustrated and confused in regards to your school responsibilities and future. It seems everyone knows what’s best for you except you! 3. You are feeling an overwhelming sense of needing to fit in. To “fit in,” however, may mean compromising some of your values and beliefs. Who can you (and would you) turn to? Be specific! Who can you (and would you) turn to? Be specific! How would this person be helpful? How would this person be helpful? Is there anyone else who might be part of a good support system for this issue? Is there anyone else who might be part of a good support system for this issue?
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The End
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Homework: Interview your parent/guardian using the following questions: 1. Share a stressful event you experienced when you were my age. 2. Were you aware at the time that this situation was causing you stress? What symptoms of stress do you remember experiencing? 3. How did you resolve the stressful situation? Was your method healthy? Would have you handled things differently? How? 4. What are your stressors today (eustressors, distressors)? What do you do to manage stress and resolve your stressors (+ or -)? 5. Discuss with your parent/guardian about your current stressors and stress relievers. (Briefly discuss/list what you discussed.) 6. Do you have any advice for me about handling stress? 7. Parent Signature: ______________________________
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Individual Assessments Fill out High School Student Stress Ranking Chart, Stress Prevention Index, etc. 1. Overall, what are these assessments saying about YOU? 2. What are some of the flaws in these assessments? Good things? 3. Should we hold them as 100% reliable? Why or why not? 4. What do you think are common statements circled by teens? By FHS students? Why? 5. What types of differences would there be between genders? Why? 6. What’s the point in taking these?
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Mind-Body Communication How Emotions Affect the Body
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Stressors What are the categories of stressors? What are the categories of stressors? Name some examples of each. Name some examples of each.
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Immediate Reactions to Stress (Physiological) and Why Increased blood pressure – Blood circulates better Increased blood pressure – Blood circulates better Increased heart rate - Pumps more blood faster Increased heart rate - Pumps more blood faster Increased BR/Respiratory tract dilates – More air moves in & out for energy and removing waste Increased BR/Respiratory tract dilates – More air moves in & out for energy and removing waste Decreased immune system function Decreased immune system function Blood flows to muscles & brain, less to skin, digestive system Blood flows to muscles & brain, less to skin, digestive system GI tract movements decrease – Less critical needs GI tract movements decrease – Less critical needs Hearing ability increases – In tune with environment Hearing ability increases – In tune with environment
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Immediate Reactions to Stress (Physiological) and Why Adrenaline released/Endorphins – Reduces sensations of pain Adrenaline released/Endorphins – Reduces sensations of pain Muscles tense – Prepares for fighting/escaping threats Muscles tense – Prepares for fighting/escaping threats Pupils enlarge – Improves vision Pupils enlarge – Improves vision Sweating increases – Removes extra heat from muscle activity Sweating increases – Removes extra heat from muscle activity Nutrients released from storage – Supplies fuels to muscles Nutrients released from storage – Supplies fuels to muscles Blood clots more easily – Prevents bleeding Blood clots more easily – Prevents bleeding Saliva flow decreases – Avoids wasting body fluids Saliva flow decreases – Avoids wasting body fluids
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