1. Chapter 8 Warm-Up
List five situations that you think cause teens to feel stressed. Next to each item, write down why you think that particular situation is a source of stress for teens.

2. Managing Stress and Anxiety
Chapter 8 Notes
Managing Stress and Anxiety

3. Lesson 1 – Effects of Stress
What is Stress?
Stress affects you based on your perception of the event.
Stress itself is not good or bad, but it can have positive or negative effects.

4. What Causes Stress? Stressors are anything that causes stress.
Psychologists have identified 5 general categories of stressors:
Biological Stressors
Environmental Stressors
Cognitive Stressors
Personal Behavior Stressors
Life Situation Stressors
Biological Stressors - Illnesses, disabilities, or injuries.
Environmental Stressors – Poverty, pollution, crowding, noise, or natural disasters.
Cognitive, or thinking, stressors – the way you perceive a situation or how it affects you and the world around you
Personal Behavior Stressors – Negative reactions in the mind and body caused by tobacco, alcohol, or other drugs or by a lack of physical activity.
Life situation stressors – Death of a pet, divorce/separation of parents.

5. The Body’s Stress Response
Stages
Alarm Stage – “Fight-Or-Flight Response”
Begins with hypothalamus receiving danger signals from other parts of brain.
Hypothalamus releases a hormone that acts on the pituitary gland.
Pituitary secretes a hormone that stimulates adrenal glands.
Adrenal glands secrete adrenaline.

6. Alarm Stage Physical Symptoms
Pupils Dilate
Increase in perspiration
Faster Heart rate and pulse
Rise in Blood Pressure
Faster Respiration Rate
Narrowing of arteries to internal organs and skin
Increased blood flow to muscles and brain
Increase in muscle tension
Release of blood sugar, fats, and cholesterol.

7. The Body’s Response Resistance Stage Fatigue Stage
Your body has decided to “Fight” or take “Flight”.
Fatigue Stage
When exposure to stress is prolonged, fatigue may set in.
Physical Fatigue – Muscles overworked
Psychological Fatigue – Worry, Depression
Pathological Fatigue – Fighting Illness

8. Stress and Your Health Physical Effects of Stress
Headache
Asthma
High Blood Pressure
Weakened Immune System
Mental/Emotional and Social Effects
Difficulty concentrating
Mood Swings
Risks of Substance Abuse

9. Taking Control of Chronic Stress
Engage in physical activity.
Look for support among your family and friends.
Find a hobby or activity that relaxes you.
Avoid using tobacco, alcohol, and other drugs.

10. Managing Stress – Lesson 2
Identifying Personal Causes of Stress
Life Events
Physical Stressors
Daily Hassles
Avoiding Stress with Refusal Skills
Just walking away from a tense situation will help calm you down.
Say no when there is a possibility of stress, conflict, or threat in a certain situation.

11. Ways to Manage Stress Plan Ahead
Get Adequate Sleep – 8-9 hours each night, not just the night before something important.
Get Regular Physical Activity
Eat Nutritious Food
Eat regular meals, Limit “Comfort” Foods, and Limit Caffeine!
Avoid Tobacco, Alcohol, and Other Drugs

12. Stress Management Techniques
Redirect your energy – Find an activity to release your nervous energy.
Relax and Laugh – Laughing lowers blood pressure!
Keep a positive outlook – the way you think often determines how you feel.
Seek out support – Confide in someone.

13. Lesson 3 – Anxiety and Teen Depression
What is Anxiety?
The condition of feeling uneasy or worried about what may happen.
Symptoms of Anxiety.
Feelings of fear or dread.
Perspiration, trembling, restlessness, or muscle tension.
Rapid heart Rate, Lightheadedness, or Shortness of breath.

14. What is Depression?
A prolonged feeling of helplessness, hopelessness, and sadness, much stronger than the occasional sad mood.
Reactive Depression – Response to a stressful event, death of a friend or family member.
Major Depression – Medical condition requiring treatment. More severe and lasts longer.

15. Lesson 4 – Being a Resilient Teen
Factors that Affect Resiliency
External Factors – Family, Friends, School.
Internal Factors
Commitment to Learning
Positive Values
Social Competency
Positive Identity
(You have control over these things!!)

16. Actions You Can Take to Protect Yourself from Risks
Become involved in Extra-curricular activities at school.
Stand up for your beliefs, and refuse to act against your values.
Be honest with yourselves and others.
Resist negative peer pressure, and avoid dangerous situations.
Develop a sense of purpose and a positive outlook about your future.