1. (and ways to manage it!)

2. List all the things that cause you stress!! 75-90% of Dr. visits are stress related!!!! List all the symptoms you experience when you are stressed out.

3. The reaction of the body and mind to everyday challenges and demands Affects the health triangle Examples: Running late Missing the bus Arguments with friends or parents Big test State championship game

4. The act of becoming aware through the senses Page 92 – read example

5. Is a physical and/or mental response to external or internal demands that are a perceived or real threat Causes diseases of choices, not diseases of chance

6. Stress is not necessarily good or bad. Can have positive or negative effects Can motivate or can be unhealthy if not handled properly

7. Anything that causes stress People Object Places Events Situations Categories of causes of stress (p. 199) What one person perceives as a threat, another may feel anticipation

8. (Write notes for this slide on back of packet) Type A Sense of time urgency Competitive, achievement oriented Try to accomplish a lot in a short time Type B Take things in stride Calm, relaxed, laid back Personality Test!!!

9. When a situation is perceived as a threat - body begins the stress response. Two major body systems are involved Nervous system Endocrine system Response is involuntary or automatic and occurs in 3 stages (regardless of type of stressor)

10. Body and mind go into high alert Fight or Flight Response begins Body is prepared to fight or run away from threat Adrenalin and Cortisol (hormones) are released in the body

11. Some physical functions increase: Heart rate Sweating Cholesterol Blood pressure Upset stomach Heightened senses Nervous activity (twitching/shaking)

12. Some physical functions decrease: Immune system Field of vision Memory Energy level Appetite Joy in life Digestion Ability to reason

13. Body reacts to stressor Body is able to perform briefly at a higher level of endurance (ex. Run faster, stronger) (ex. People in high stress situations can sometimes perform incredible feats – lifting a car off of a trapped child) Body tries to return to a normal, balanced state

14. Occurs after prolonged exposure to stress Lowers ability to handle other stressors effectively Mind and body are exhausted ( p. 201) Repeated stress can lead to stress related illnesses Can be minor – sleeplessness or upset stomach Can be life threatening – high blood pressure, heart disease, stroke

15. Why????

16. Stress can lead to a psychosomatic response A physical reaction that results from stress rather than from an injury or illness Psycho – means of the mind Somatic – means of the body (p 202 - 203) – List from homework!!!

17. Common physical effects Headache Asthma Increased blood pressure Weak immune system Common mental/emotional effects Difficulty concentrating Mood swings Increased risk of substance abuse

18. Stress associated with long-term problems that are beyond a persons control Reaction is less than fight/flight response but lasts for a longer amount of time. Symptoms include: Upset stomach Headache Insomnia Change in appetite Feeling anxious

19. Identify Cause of Stress Life event – birth or death in family, divorce, moving Physical stressors – noise, injury, lack of rest Daily hassle – time pressure, conflict, deadlines

20. Results 250 or more – may be overstressed 150-250 – moderate stress Under 150 – reasonable stress

21. Avoid stress (when possible) Walk away from a tense situation Learn to say no at the appropriate times Manage Stress Change perception – see it as an opportunity to learn Plan ahead – What do you want to accomplish What steps will I take How much time will it take (p. 206 overcoming test anxiety)

22. Adequate sleep 8-9 hours Regular physical activity Eat nutritional food Poor eating can cause or increase stress Eat regular meals Limit comfort foods Limit caffeine Avoid tobacco, alcohol and other drugs P. 208 – Health minute

23. Skills that help an individual handle stress in a healthful, effective way Redirect energy – do something different for a time Relax and laugh Relaxation response – a state of calm that can be reached if one or more relaxation techniques are practiced regularly Examples – deep breathing, stretching, laughing

24. Positive Outlook Whether you think you can or you cant, either way youre right Frog story Seek support Find someone to listen….friend, parent, counselor etc.