1. Stress Management High School Group 3 Cortez,Anne; Cortez,Feliza; Cristi,Frendi; Cruz,Denise; Cruz,Ferdinand;Cruz,Karen; Cruz,Belle; Cruz,Mariz; Cua,Ronald

2. Stress Non-specific response to a demand A product of change Any situation, good or bad, that causes you to readjust Mind and body’s response or reaction to a real or imagined threat, event or change

3. Stressors Internal – Thoughts – Beliefs – Attitudes External – Loss – Tragedy – Change

4. Stressors Physical – external factors Social – caused by interaction between an individual and his/her environment Psychological – strong emotions can be brought on by external or internal factors

5. Levels of Stress

6. Eustress Positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished

7. Distress Negative Stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors

8. Stages

9. Alarm Stage Psychological changes Disrupts the body’s normal balance and immediately you body begins to response as effectively as possible – Increased Heart rate – Increased respiration – Decreased temperature – Adrenaline rush

10. Resistance Stage Body tries to cope or adapt to the stressors – Behavior Indicators: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue – Cognitive Indicators: poor problem solving, nightmares, hypervigilance – Emotional Indicators: tearfulness, fear, anxiety, panic, guilt, agitation, depression, overwhelmed

11. Exhaustion Stage Stressor is not being managed effectively and the body and mind are not able to repair the damage – Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper

12. Kinds of Stress Short Term – the kind of stimulus that represents a challenge or threat which cause an alarm reaction and then elicits a response which resolves the situation. Long Term – a condition in which we experience a continual barrage of unresolved stimuli

13. Kinds of Stress Appraisal Stage – the first opportunity in which a person’s belief systems, past experience, and personality determine if a specific situation will be successful. Coping Stage – the second opportunity where the person determines whether the response will be either positive or negative

14. A-Z of Stress Management

15. ABC Always take time for yourself, at least 30 minutes per day. Be aware of your own stress meter: Know when to step back and cool down Concentrate on controlling your own situation, without controlling everybody else.

16. DEF Daily exercise will burn off the stress chemicals. Eat lots of fresh fruit, veggies, bread, and water, give your body the best for it to perform at its best. Forgive others, don’t hold grudges and be tolerant – not everyone is as capable as you…

17. GHI Gain perspective on things, how important is the issue? Hugs, kisses and laughter: Have fun and don’t be afraid to share your feeling with others. Identify stressors and plan to deal with them better next time….

18. JKL Judge your own performance realistically; don’t set goals out of your own reach. Keep a positive attitude, your outlook will influence outcomes and the way others treat you. Limit alcohol, drugs and other stimulant, they affect your perception and behavior.

19. MNO Manage money well, seek advice and save at least 10% of what you earn. No is a word you need to learn to use without feeling guilty. Outdoor activities by yourself, or with friends and family, can be a great way to relax…..

20. PQR Play your favorite music rather than watching television. Quit smoking: It is stressing your body daily, not to mention killing you too. Relationships: Nurture and enjoy them, learn to listen more and talk less……

21. STU Sleep well, with a firm mattress and a supportive pillow; Don’t over heat yourself and allow plenty of ventilation. Treat yourself once a week with a massage, dinner out, the movies: Moderation is the key. Understand things from the other person’s point of view…….

22. VWX Verify information from the source before exploding. Worry less, it really does not get things completed better or quicker. Xpress: Make a regular retreat to your favorite space, make holidays part of your yearly plan and budget………..

23. YZ Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc. Zest for life: Each day is a gift, smile and be thankful that your are a part of the bigger picture…………

24. Distress Relief Strategy Get Physical – Relax neck and shoulders – Take a stretch – Get a massage – Exercise

25. Get Mental Count to 10 Control your thoughts Fantasize Congratulate yourself Ignore the problem if appropriate, after evaluation Perform self maintenance Talk to a counselor

26. Get Spiritual Meditate Pray Remember your purpose

27. Use your body and mind together Take a break Get hug therapy Try progressive relaxation Try yoga Try aroma therapy Laugh

28. Develop New Skills Prioritized daily tasks Learn something Practice a hobby

29. Thank You!!!!!