DO NOW On a piece of paper, identify a stressful situation or particular stressor that’s occurred in your life recently, or one you anticipate facing in the future. Describe your response. On a piece of paper, identify a stressful situation or particular stressor that’s occurred in your life recently, or one you anticipate facing in the future. Describe your response. How did or might you feel? What did or might you think? What did or might you do as a result of the stress? How did or might you feel? What did or might you think? What did or might you do as a result of the stress? Teenage Stress Teenage Stress Teenage Stress Teenage Stress

STRESS Stress and Stress Management In reality…

WHAT IS STRESS We generally use the word "stress" when we feel that everything seems to have become too much – We generally use the word "stress" when we feel that everything seems to have become too much – We are overloaded and wonder whether we really can cope with the pressures placed upon us. We are overloaded and wonder whether we really can cope with the pressures placed upon us. When things become too much... When things become too much... When things become too much... When things become too much...

FOR YOUR OWN HEALTH The most important thing you can do for your body on a daily basis: The most important thing you can do for your body on a daily basis: Eat Breakfast Eat Breakfast Exercise Exercise

STRESS VS. A STRESSOR Stress The difference between "stress" and "a stressor“ Stress is the feeling we have when under pressure Stressor A stressor is an agent or stimulus that causes stress. Stressors are the things we respond to in our environment. Examples of stressors are noises, unpleasant people, a speeding car, or even going out on a first date. Generally (but not always), the more stressors we experience, the more stressed we feel.

FIGHT OR FLIGHT RESPONSE WHEN FACED WITH A CHALLENGE OR A THREAT, YOUR BODY ACTIVATES RESOURCES TO PROTECT YOU - TO EITHER GET AWAY AS FAST AS YOU CAN, OR FIGHT. Fight If you are upstairs at home and an earthquake starts, the faster you can get yourself and your family out the more likely you are all to survive. If you need to save somebody's life during that earthquake, by lifting a heavy weight that has fallen on them, you will need components in your body to be activated to give you that extra strength - that extra push. Flight Our fight-or-flight response is our body's sympathetic nervous system reacting to a stressful event. Our body produces larger quantities of the chemicals cortisol, adrenaline and noradrenaline, which trigger a higher heart rate, heightened muscle preparedness, sweating, and alertness - all these factors help us protect ourselves in a dangerous or challenging situation.

Fight or Flight Fight or Flight Fight or Flight Fight or Flight

IDENTIFY STRESS AND CAUSES OF STRESS Part 1 Identify Stress Part 1 Identify Stress Worksheet # 1 Worksheet # 1 Identify Healthy and Unhealthy ways to deal with stress Identify Healthy and Unhealthy ways to deal with stress Worksheet # 2 Worksheet # 2 Managing my emotions Managing my emotions

UNHEALTHY WAYS OF DEALING WITH STRESS! 1.Ignore it 2.Over thinking it 3.Looking to drugs/alcohol 4.Zoning out to TV, internet, or games. 5.Sleeping it away 6.Filling up every minute of the day to avoid your stress 7.Procrastinating 8.Withdrawing from others 9.Unhealthy diet habits 10.Taking it out in anger

HEALTHY HABITS Healthy habits that will help you bounce back from stress quickly: Healthy habits that will help you bounce back from stress quickly: Talk things over with others. Sharing your feelings with people who are in your corner can help you process and move on. Talk things over with others. Sharing your feelings with people who are in your corner can help you process and move on. Make time for yourself. Set aside time every day to be alone, to relax, and to enjoy your favorite activities. Make time for yourself. Set aside time every day to be alone, to relax, and to enjoy your favorite activities. Keep a sense of humor. Learn to laugh at yourself, and look for the funny and absurd in a stressful situation. Keep a sense of humor. Learn to laugh at yourself, and look for the funny and absurd in a stressful situation. Eat a healthy diet, get enough sleep, exercise regularly, and avoid substances that can mask your stress, such as alcohol and drugs. Eat a healthy diet, get enough sleep, exercise regularly, and avoid substances that can mask your stress, such as alcohol and drugs.

CONTROLLABLE VS. UNCONTROLLABLE To change the stressful situation, you can: To change the stressful situation, you can: Set boundaries, learn to say no, and look for ways to trim back your to-do list and calendar. Set boundaries, learn to say no, and look for ways to trim back your to-do list and calendar. Spend time with people whose company you enjoy and, as much as you can, limit the time and energy you spend on people who stress you out. Spend time with people whose company you enjoy and, as much as you can, limit the time and energy you spend on people who stress you out. Change your environment: do errands online, change your commute, take a break from the news, take a walk to get away from the workplace at break time, set up some time to be alone. Change your environment: do errands online, change your commute, take a break from the news, take a walk to get away from the workplace at break time, set up some time to be alone. Express your feelings assertively and respectfully and be prepared to negotiate and compromise with others in order to improve a situation. Express your feelings assertively and respectfully and be prepared to negotiate and compromise with others in order to improve a situation. Not all situations can be changed. To change your own response to stress, you can: Try to reframe the situation. Focus on any positive aspects you can find. For example, rather than fuming about your boss, try focusing on the advantages of having a job and the things you like about it. Take the long view. Ask yourself what’s going to matter to you tomorrow, in a month, or a year from now. Avoid the trap of perfectionism. Learn to be satisfied with “good enough,” in yourself and others. Recognize what is beyond your control, and focus your energy on things you can do something about. Learn to forgive. You can free yourself of negative energy if you let go of anger and resentments.

SIDE EFFECTS OF STRESS Short Term Acute Stress. Acute stress is the reaction to an immediate threat, commonly known as the fight or flight response. The threat can be any situation that is perceived, even subconsciously or falsely, as a danger. Long Term Chronic Stress. Frequently, modern life exposes people to long-term stressful situations. Stress, then, becomes chronic. The urge to act (to fight or flee) must therefore be controlled.

SHORT TERM * Heart Palpitations * Heart Palpitations * Chest pain * Chest pain * frozen shoulder * frozen shoulder * Cold clammy skin with gooseflesh * Cold clammy skin with gooseflesh * Flushing and feeling of warmth * Flushing and feeling of warmth * Breathlessness * Breathlessness * Dry mouth with difficulty in speaking and swallowing * Dry mouth with difficulty in speaking and swallowing * Abdominal discomfort * Abdominal discomfort * Aggravation of Peptic Ulcer * Aggravation of Peptic Ulcer * Loose stools * Loose stools * Increased blood glucose levels * Increased blood glucose levels * Headache, back ache and neck pain * Depletion of energy stores * Flare up of diseases like eczema, psoriasis, arthritis * Difficulty in concentrating * Memory disturbances * Sleeplessness * Loss of appetite * Anxiety * Depression * Outbursts of anger

LONG TERM *Chronic head ache *Chronic head ache * Mood swings * Mood swings * Anxiety disorder * Anxiety disorder * Substance abuse * Substance abuse * Memory disturbances * Memory disturbances * Heart attack due increased blood pressure, sugar and cholesterol * Heart attack due increased blood pressure, sugar and cholesterol * Stroke due to similar reasons * Stroke due to similar reasons * Weight loss * Weight loss * Exacerbation of allergies including asthma * Exacerbation of allergies including asthma ** Sleeplessness ** Sleeplessness

How to make stress your friend How to make stress your friend How to make stress your friend How to make stress your friend

DECISION MAKING Avoid Avoid Alter Alter Adapt Adapt Accept Accept

AVOID Avoid unnecessary stress. Not all stress can be avoided, but by learning how to say no, distinguishing between “shoulds” and “musts” on your to-do list, and steering clear of people or situations that stress you out, you can eliminate many daily stressors. Avoid unnecessary stress. Not all stress can be avoided, but by learning how to say no, distinguishing between “shoulds” and “musts” on your to-do list, and steering clear of people or situations that stress you out, you can eliminate many daily stressors.

ALTER Alter the situation. If you can’t avoid a stressful situation, try to alter it. Be more assertive and deal with problems head on. Instead of bottling up your feelings and increasing your stress, respectfully let others know about your concerns. Or be more willing to compromise and try meeting others halfway on an issue. Alter the situation. If you can’t avoid a stressful situation, try to alter it. Be more assertive and deal with problems head on. Instead of bottling up your feelings and increasing your stress, respectfully let others know about your concerns. Or be more willing to compromise and try meeting others halfway on an issue.

ADAPT Adapt to the stressor. When you can’t change the stressor, try changing yourself. Reframe problems or focus on the positive things in your life. If a task at work has you stressed, focus on the aspects of your job you do enjoy. And always look at the big picture: is this really something worth getting upset about? Adapt to the stressor. When you can’t change the stressor, try changing yourself. Reframe problems or focus on the positive things in your life. If a task at work has you stressed, focus on the aspects of your job you do enjoy. And always look at the big picture: is this really something worth getting upset about?

ACCEPT Accept the things you can’t change. There will always be stressors in life that you can’t do anything about. Learn to accept the inevitable rather than rail against a situation and making it even more stressful. Look for the upside in a situation—even the most stressful circumstances can be an opportunity for learning or personal growth. Learn to accept that no one, including you, is ever perfect. Accept the things you can’t change. There will always be stressors in life that you can’t do anything about. Learn to accept the inevitable rather than rail against a situation and making it even more stressful. Look for the upside in a situation—even the most stressful circumstances can be an opportunity for learning or personal growth. Learn to accept that no one, including you, is ever perfect.