Clear Desk Get out something to write with. POP Quiz!!!!

The anticipation of the Test caused a reaction in your body and mind. -How did you react? Fear, anxiety, resentment, not fair took it in Stride This is what Stress is… the reaction to the announcement of the test; AND how it effects you depends in part on your perception of it. On your notes packet, Write down three physical responses that you had when you heard the announcement of the quiz.

Stress- reaction of the body & mind to everyday challenges & demands Stress- reaction of the body & mind to everyday challenges & demands. Stressor- anything that causes stress Eustress - positive stress Distress - negative stress Body reacts the same way whether we are experiencing positive or negative stress

What Causes Stress?

Acute stress is general short-term with a clearly defined beginning and end known as the “Fight or FLIGHT” RESPONSE. It’s the immediate response to a stressor Chronic stress is long-term and prolonged stress with no clear ending Both acute and chronic stress trigger the physiological stress response

Your Body’s Response to Stressors Physical symptoms of a stress response include: Dilated pupils Increase in perspiration Faster heart rate and pulse Rise in blood pressure Faster respiration rate Narrowing of arteries to internal organs and skin Increased blood flow to muscles and brain Increase in muscle tension Release of blood sugar, fats, and cholesterol

The 3 stages of the stress response: Your mind and body go on high alert. This “fight-or-flight” response prepares you to defend yourself or to flee from a threat. Alarm If exposure to a stressor continues, our body adapts and reacts to the stressor by coping & trying to become balanced. Resistance If exposure to stress is prolonged, you begin to tire and lose the ability to manage other stressors effectively. Fatigue

CHRONIC STRESS

Effects of Chronic Stress Headache A weakened immune system High blood pressure Bruxism: clenching the jaw or grinding the teeth Digestive disorders Difficulty concentrating Depression Mood swings Using alcohol/drugs to relieve stress

How to Manage Stress Time Management: Get organized Set short & long term goals Use a planner: daily schedule and “To Do” list Relaxation techniques: Breathing: practice deep breathing Progressive muscle relaxation Guided Imagery Meditation/yoga LISTEN TO MUSIC

Thoughts Pay attention to what you say to yourself (positive self talk) Teach thought-stopping techniques (Rubber band on wrist) Read, write, draw Nutrition… Cut down on sugar, caffeine, processed foods Eat nutritiously: all food groups, especially fresh fruits and veggies

More Ideas… smile & Laugh Often Try something New! Cry Get Enough Sleep Exercise & Fresh Air Build a Support System – Friends, Family and Co- Workers SAY “NO” OCCASSIONALY volunteer Let go of perfectionism Learn to be Flexiable Relax your standards Focus less on plr