Dealing with Stress DLT: 1. Describe how you can take care of yourself to avoid stress related illness. 2. Describe some relaxation techniques. 3. List 8 skills for building resiliency. 4. Evaluate the effect of a positive attitude on stress reduction.

Taking Care of Yourself Exercise regularly: Exercise will keep you fit and relieve tension. Health problems such as tension headaches and heart disease can result from long term stress. Again, exercise can relieve tension in a healthy way. Get e3nough rest: As a teen it is recommended that you 9 hrs. and 15 minutes of sleep nightly. Not getting enough sleep can lead to exhaustion, which can cause illness. Not being rested can make you less alert and less capable of dealing with stressors.

Caring for Yourself Eat right: eating nutritious foods gives you the vitamins, minerals, and energy you need to deal with everyday demands. Vitamins and minerals help to boost the immune system, which help fight stress related illness.

Learn to Relax Breathing Exercises: Deep breathing or filling the lungs with oxygen helps muscles and organs function more effectively. More oxygen also keeps the brain alert and focused. Deep breathing also causes a calming effect and helps you relax. Thus, your heart rates slows and blood pressure drops. Tension Releasing Exercises: Progressive relaxation is to relax a muscle or group of muscles one at a time. You can learn what is feels like to relax muscles and recognize the reduction in stress. There are many ways to relieve stress. Remember, these are management techniques and you will have to eventually face the stressor directly.

Build Resiliency Resiliency: is the ability to recover from illness, hardship, and other stressors. Asset: is a skill or resource that can help you reach a goal. 8 Assets for Building Resiliency 1. Support: having family, friends, and others to help you. 2. Empowerment: feeling as if you are a valuable member of your community and family.

Assets for Building Resiliency 3. Boundaries: having a clear set of rules and consequences for school, family, and relationships. 4. Productive use of time: choosing creative and productive activities. 5. Commitment to learning: understanding the value of schoolwork. 6. Positive values: having values that include caring, integrity, honesty, self-responsibility, equality, and justice.

Building Resiliency 7. Social skills: communicating effectively, respecting others, and avoiding peer pressure. 8. Positive identity: having high self-esteem, having a sense of control, and feeling as if you have a purpose.

Change Your Attitude Use Positive Self Talk: say or think positive things to yourself. Be Confident About Yourself: The better you feel about yourself, the more positive your perception of the situation will be. Don’t Worry About Things Out of Your Control: Accept things you cannot change, then make the best out of the situation. All energy should go towards what you can control.

Manage Your Time 1. Prioritize your goals 2. Learn to say no 3. Keep a schedule 4. Don’t overload yourself 5. Plan for fun activities