Section 3.4 Coping With Stress Monday, March 2 “C” Day Slide 1 of 15

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Section 3.4 Coping With Stress Slide 5 of 15 Objectives Identify ways to control stress, reduce tension, and change the way you think about stressors. Explain why building resilience is important. Describe the value of seeking support from others when you are under stress. Section 3.4 Coping With Stress

Section 3.4 Coping With Stress Stages of Stress The body’s response to stress occurs in three stages the alarm stage the resistance stage the exhaustion stage

Section 3.4 Coping With Stress Alarm Stage 4) Breathing rate increases. 5) More sugar released into blood. Ability of blood clot increases. 6) Flow of blood to skin reduced. Sweating increases. 8) Pupils open wide. 10) Lump forms in throat as muscles contract. 3) Flow of blood to brain increases. 2) Heart rate and blood pressure increase. 7) Flow of blood to digestive system reduced. Digestion slows. More stomach acid produced. 1) Adrenaline released into blood. 9) Muscles tense. More energy produced by cells Fight-or-Flight Response

Section 3.4 Coping With Stress Resistance Stage During this stage, your body adapts to the continued presence of the stressor. The work that your body does during the resistance stage uses up a lot of energy. As a result, you may become tired, irritable, and less able to handle any added stress.

Section 3.4 Coping With Stress Exhaustion Stage Your body can no longer keep up with the demands placed on it. Your physical and emotional resources are depleted. Exhaustion occurs only if a stressor continues for a long time—usually weeks, months, or even years. The Science of Stress Video

Section 3.4 Coping With Stress Recognizing Signs of Stress

Section 3.4 Coping With Stress Stress and Illness Stress can trigger certain illnesses, reduce the body’s ability to fight an illness, and make some diseases harder to control. Stomachaches Asthma Headaches Lowered Resistance to Disease Heart Disease

Section 3.4 Coping With Stress

Section 3.4 Coping With Stress Slide 13 of 15 Dear Advice Line, When I have to speak in front of a group, I panic. I begin to sweat and my heart pounds. My mouth gets so dry that it’s hard to speak. Is there anything I can do about this problem? What advice would you offer to someone who is afraid of speaking in public?

Section 3.4 Coping With Stress Slide 14 of 15 You can do many things to keep stress under control. Take Control of Stress It is important to distinguish between stressors that you can control and those that you cannot.

Section 3.4 Coping With Stress Slide 15 of 15 Time wasters keep you from making the best use of the time you have to study. Time Management

Section 3.4 Coping With Stress Slide 16 of 15 Mental Rehearsal In a mental rehearsal, you practice an event without actually doing the event. The event takes place in your mind as you imagine yourself performing at your best. You might rehearse every aspect of the event a few times over until you feel confident that you can perform it as imagined.

Section 3.4 Coping With Stress Slide 17 of 15 Reduce Tension Even when a stressor isn’t under your control, there are things you can do to reduce the stress. Physical Activity By doing something physically active, you provide your body with a healthy outlet for built-up energy. Relaxation The goal of relaxation techniques is to give your mind and body a rest. Biofeedback With biofeedback, people learn to control one or more body functions by monitoring their body’s responses. The functions that they learn to control are ones that are often affected by stress, such as heart rate or blood pressure.

Section 3.4 Coping With Stress Slide 18 of 15 Change Your Thinking Sometimes you can reduce your level of stress by changing the way you think about stressors. Avoiding Negative Thinking One way to change your thinking is to replace negative thoughts with positive ones. Humor If you use humor carefully, it can be an effective tool for managing stress. But don’t use humor to cover up your true feelings.

Section 3.4 Coping With Stress Positive and Negative Thinking As a group, brainstorm and record negative thoughts about each situation below. For each negative thought, brainstorm and record a positive thought. Discuss how the different thoughts would make you feel if you were in each situation. 1. A basketball player is about to take a foul shot. Negative Thoughts: Positive Thoughts: 2. A student walks out on a stage to give a speech. Negative Thoughts: Positive Thoughts: 3. Your teacher hands you a test and tells you to finish it in 30 minutes. Negative Thoughts: Positive Thoughts: 4. You suddenly remember that you left your wallet on a park bench. Negative Thoughts: Positive Thoughts:

Section 3.4 Coping With Stress Slide 20 of 15 Build Resilience You need to build you resilience to help you deal with extreme or prolonged stress. Take Care of Yourself Build a Support System Take Action Help Somebody Confide in Yourself Go Easy on Yourself Put Things in Perspective Find a Hassle-Free Zone Stick to Your Routines

Section 3.4 Coping With Stress Slide 21 of 15 Reach Out for Support Sometimes the stress in your life becomes too overwhelming for you to handle on your own. Sometimes all you need is someone to talk to. Sharing your problems can help you see them more clearly. Just describing your concerns to someone else often helps you to understand the problem better.

Section 3.4 Coping With Stress Guided Relaxation- Progressive Muscle Relaxation Slide 22 of 15

Section 3.4 Coping With Stress Slide 23 of 15 Vocabulary mental rehearsal A technique used to practice an event without actually doing the event. biofeedbackA technique for learning to control one or more body functions by monitoring the body’s responses.