Stress

What is Stress anyway? Stress- The body’s and mind’s reaction to everyday demands or threats. Stressor- Anything that causes Anything that causes the stress response Distress- Negative stress Eustress- Positive stress

Fight or Flight mode We react quickly, usually without thinking and either fight or flee the scene to SURVIVE !

What happens when you're stressed? emergency” hormone secreted by the adrenal glands fight or flight mode Adrenaline- “emergency” hormone secreted by the adrenal glands to prepare the body to respond to a stressor. (fight or flight mode) - Think of it as a survival mechanism - Physical effects? Think of a situation in which you felt scared/threatened...what happened? heart beat and breathing faster - heart beat and breathing faster - pupils dilate to see better - increased strength and speed as blood goes to muscles and brain -decreased digestion (thank goodness)‏ -Increased stomach acid -Decreased sensation to pain

Stress test Take this mini stress test to get a good indicator of your current stress level. We’ll learn how to cope in healthy ways at the end of this lesson

Stress Related Illnesses Stomach aches Insomnia Headaches Constipation/diarrhea High blood pressure Anxiety / Depression / panic attacks Memory problems Acne Back pain / tight muscles Shortness of breath Greater risk of getting colds/flu Urinary tract infections (UTIs) Changes in sexual desire and performance Seriously: Stress can effect EVERY body system!!!!!!!!!!!!!!!!!!! Seriously: Stress can effect EVERY body system!!!!!!!!!!!!!!!!!!!

What’s your type? Each time you agree with one of the statements, put a tally mark in your notes: 1.I become angry or aggravated if I have to stand in line for more than 10 minutes 2.I enjoy doing more than one thing at a time 3.I try very hard to “win” at ANYTHING 4.I feel guilty if I am doing nothing 5.I hate to lose at anything and I actually become angry if I do 6.I speak, eat, and move quickly 7.I interrupt people who talk slowly to speed up the conversation 8.I rarely, if ever, procrastinate 9.I have a strong need to be successful at everything 10.I set deadlines, “to do lists” and schedules for myself

Results The more tally marks on your paper, the more likely you are……………… TYPE A The fewer tally marks, the more likely you are…………….. TYPE B *It is important to know our type and know how to work to relax, reduce unnecessary stress, be successful in life!

What's your personality type? Type A Personality – Competitive, need to succeed, focused on time, organized, loves schedules, impatient, may walk and talk fast - most likely to develop stress related illnesses. Type B Personality- A “laid back,” noncompetitive, not concerned about time, does not like schedules, patient, may walk and talk slowly - less likely to suffer from illnesses related to stress.

Key Point: You can actually avoid stress-related illnesses by coping with stress in a healthy way ! It’s important to know how to cope with stress! It’s important to know how to cope with stress!

Reducing Stress 1.Eat Healthy Meals each day (seriously, it helps) (obvious but deep breaths decrease with STRESS!) 2.BREATHE! (obvious but deep breaths decrease with STRESS!) 3.Get at least 9 hours of sleep each night 4.Exercise on a regular basis 5.Confide in / Express Feelings to a trusted person or journal 6.Do something you enjoy (as long as it is healthy!) Sports, read, listen to music, draw, take a nap, etcSports, read, listen to music, draw, take a nap, etc Just remember HOMEOSTASISJust remember HOMEOSTASIS 7.Listen to your body headache, stomach ache, etc: why is it happening at that moment? Get help from a trusted person!headache, stomach ache, etc: why is it happening at that moment? Get help from a trusted person! 8.Learn and use better “time management” skills 9.Make a list of stressors –Change the ones you can: Accept the ones you can’t.

More Stress Reduction Tips 1.Remember, we CHOOSE our attitudes! 2.Avoid demanding too much of yourself (ask for help!) 3.Make “to do” lists 4.Make time to relax 5.Remember it is ok to CRY or be sad! 6. Avoid prolonged sitting!

Things that do NOT reduce stress Caffeine (energy drinks, coffee, soda, chocolate, tea) Alcohol Marijuana Nicotine (cigarettes, chew) Sugary “comfort” foods TOO MUCH relaxing (tv, video games, internet, naps) can lead to procrastination and time pressures!

Conclusion You get to choose how to handle stress You get to choose how to handle stress – There are healthy and unhealthy ways to deal with stress The choice is yours! Choose wisely because the effects of stress do add up over time! The choice is yours! Choose wisely because the effects of stress do add up over time!