Stress Management

1.What is STRESS? 2. WHY is learning about it important for my life? 3. How do I know I am stressed? 4. What do you do currently to manage your stressors?

Find the face in this picture…when you find him quietly put your hands on your head!

Stress Management 1.)How does stress influence our mood and our behavior? 2.)How does a persons’ perception of something influence their level of stress? 3.)What do people do to relieve stress? 4.)Can we control our stress levels?

WHAT IS STRESS? Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. The threat, event or change are commonly called stressors. Stressors can be internal (thoughts, beliefs, attitudes) or external (loss, tragedy, change).

TYPES OF STRESS

EUSTRESS Good stress Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished. Examples: Preparing for a game Studying for a test cleaning before a huge family party

DISTRESS Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors. Examples: *Car accident *get into a fight *find out a boyfriend or girlfriend cheated on you

4 STAGES OF STRESS

1.) ALARM STAGE As you begin to experience a stressful event or perceive something to be stressful, psychological changes occur in your body. (positive or negative pictures come to your mind) This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

EXAMPLES Cardiac - increased heart rate Physical reaction: Cardiac - increased heart rate Respiratory - increased respiration Uncontrollable shaking Skin - decreased temperature Hormonal - increased stimulation of adrenal glands which produce an adrenaline rush.

2.) RESISTANCE STAGE Body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or teachers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

EXAMPLES Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. Cognitive Indicators include: poor problem solving, confusion, nightmares, hyper-vigilance. Hypervigilance is an enhanced state of sensory sensitivity accompanied by an exaggerated intensity of behaviors whose purpose is to detect threats. Hypervigilance is also accompanied by a state of increased anxiety which can cause exhaustion.

RESISTANCE Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed

3.) Adaptation Stage The person has adapted to the stress and continues on with normal daily life in spite of stress.

4.) EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

EXAMPLES Digestive disorders, withdrawal, headaches, tension, insomnia, loss of temper, depression.

Common causes of stress Role Conflicts - being an athlete, a kid, trying to be a mature adult Imbalance – Too much work not enough play and vice versa Life Changes – new job, moving, marriage, divorce,

Common causes of stress Self Talk- Negative thought patterns “I can’t do it” Expectations – From ourselves and/or others Too High or Too LOW Poor quality relationships- with family or friends Time pressures – due dates Lack of meaning or purpose – Those who think they have no goals

Where do you fall on the stress curve?

How do we know we are stressed? Thinking negative or failing stress When demands exceed resources stress When demands exceed resources we tend to think negatively stress and can cause anxiety

THINK ABOUT IT… CONTROL = STRESS Stress = Control Control = Stress

Energy Drainers- over time stress will cause a decrease in energy Unknown- not knowing how our body will respond Worrying- is thinking negatively Fear –fear of failure Guilt – acting against our values

YOU ARE IN CONTROL - DISTRESS RELIEF STRATEGIES Feeling good about yourself can be an effective buffer against stress. Eliminate unnecessary worries. Most worries are either passed on to us by another or fabricated in our imagination.

How do we manage stress (cope with stressful situations) effectively?

How can we manage stress in a positive way? Give problems time Use help when you need it If you need help ASK !! Remember there is always a solution to a problem…ALWAYS!!!

GET PHYSICAL Exercise Yoga relaxation

GET MENTAL Count to 10 Control your thoughts Say something positive to yourself about yourself Talk to a counselor

GET SPIRITUAL Meditate Pray- if you so choose Remember or learn your purpose

USE YOUR BODY AND MIND TOGETHER Take a break Get hug therapy Try progressive relaxation Try yoga Try aroma therapy Laugh

DEVELOP NEW SKILLS Prioritize daily tasks ( time management) Learn something new Practice a hobby

MORE STRATEGIES “What is Stress” Web Site. http//www.teachhealth.com How to reduce and relieve stress “Web Site. http//www.family.com “Stress Relievers” Web Site. http//www.residentassistant.com “Massage” Downing, G. (1972). Massage Book. New York: Random House. “Aromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.as “Yoga” Web Site. http//www.kevala.co.uk/yoga/overview.htr