Managing Stress & Anxiety Chapter 8

Effects of Stress Stress is the reaction of the body and mind to everyday challenges and demands How much stress you feel depends on your perception of the things that cause stress Stress is not always bad…it can motivate you to challenge yourself and do your best at times…but too much can effect your health

What Causes Stress?? Biological Stressors Environmental Illness, disabilities, injuries Environmental Poverty, pollution, crowding, noise, or natural disasters Cognitive, or “Thinking” Your perception of situations or how it affects the world around you Personal Behavior Negative reactions of the mind/body caused by using tobacco, alcohol, or drugs…or the lack of physical activity Life Situations Death, divorce, relationship troubles, school or work loads

What Happens to the Body During Stress The “Stress Response” involves the nervous & endocrine systems of the body Three Stages: 1. Alarm Body and mind go on high alert 2. Resistance The body adapts to the rush from “alarm” Fight or Flight—Adrenaline!! 3. Fatigue Physical Psychological Pathological

Physical Effects of Stress Headaches Asthma High Blood Pressure Weakened Immune System

Mental/Emotional & Social Effects of Stress Difficulty concentrating Can cause negative self-talk or feeling of inevitable failure Mood Swings Effects both you and the people around you Risks of Substance Abuse Use of these substances actually ends up increasing stress and causes bigger problems

Chronic Stress Stress associated with long-term problems that are beyond a person’s control

What to do about Stress Figure out what is causing the stress Engage in physical activity Get support from friends, family, or a support group Find a hobby that relaxes you Avoid tobacco, alcohol, and drugs Plan ahead/manage your time Get enough sleep Eat healthy Positive self-talk—fake it ‘til you make it

Anxiety and Depression Anxiety = feeling uneasy or worried about what may happen Feelings of dread Perspiration, trembling, restlessness, or muscle tension Rapid heart rate, lightheadedness, or shortness of breath Depression = a prolonged feeling of helplessness, hopelessness, and sadness Reactive Depression—a response to a stressful event Major Depression—a medical condition where depression is severe and long-lasting sometimes caused by a chemical imbalance

How to Cope with Anxiety or Depression Redirect your energy—do something positive Relaxation exercises Physical activity Write down feelings/worries in a journal Draw, dance, or other creative activity Talk about your feelings to someone trustworthy Do something nice for someone else/community service If anxiety or depression is severe tell your parents and/or see your doctor, a counselor, or a mental health specialist

How to be Resilient Resiliency is the ability to adapt effectively and recover from disappointment, difficulty, or crisis. Surround yourself with people who lift you up, not put you down Make a commitment to educate yourself— you can better yourself as well as have the opportunity learn about all sorts of lifestyles, cultures, religions Maintain positive values Develop empathy and friendship skills Positive self-esteem and purpose