Stress - notes

Someone always gets hurt Ways to take a break from feelings EXPLOSIONS: Someone always gets hurt WRECKING THINGS VENTS: Always about feelings. No one gets mad or hurt. RESTS: Ways to take a break from feelings

Key Definitions Stress – the way a person’s mind or body responds to any demand placed upon it Stressor – anything that causes stress Perception – becoming aware through the senses Chronic Stress – stress from long-term problems that are beyond one’s control

Physical response (stages) **ALARM - mind + body on high alert - “fight or flight” response RESISTANCE - body adapts + reacts -short pd. of high perf. FATIGUE - long period of exposure - body fails to adapt - tired without the ability to stressors effectively

Fight or Flight = ALARM Stage The Sympathetic Nervous System takes an active role in triggering the stress response. The Sympathetic Nervous System effects include increased: arousal blood pressure heart rate respiratory rate physical activity For more effects, see Appendix 1 on the Lesson Plan.

Exhaustion Stage Energy is depleted Body returns to normal if stress is removed Body returns to alarm stage if stress continues which can result in stress-related diseases: Skin disorders Gastrointestinal upset Menstrual irregularities Cardiovascular disorders

Healthy Amounts of Stress Stress acts as a motivator, but too much stress can lead to mental illness such as anxiety or depression. Stress is designed to optimize performance.

Stress management / Strategies Use refusal skills – Think before you agree. Saying no may be the right thing to avoid new stress Plan ahead – Manage your time by looking ahead and evaluating Think positively – We can’t control everything, but we CAN control our response. Try seeing things as opportunities and challenges to grow from

Physical effects Headache Weakened immune system -heart rate increases -breathing increases -excessive sweating -decreased digestion -muscle tension -blood pressure increases -skin temperature decreases

Relaxation techniques Relaxation techniques can help stop a stress response Breathing patterns – deep and controlled Muscular relaxation – tensing and relaxing **Directing thoughts / Visualization – imagining a peaceful scene or seeing yourself performing well

Coping strategies P O S I T I V E N E G A T I V E -Talking with a friend -Exercising -Writing in a diary -Managing time N E G A T I V E -Using alcohol -Violence -Poor eating habits

Grieving process **Denial – difficulty believing loss Emotional Release – Recognition Anger – actions from being powerless Bargaining – promise change for return Depression – beyond sadness/hopeless Remorse – thoughts of prevention Acceptance – facing reality and closure **Hope – looking to the future