CHAPTER 3 MANAGING STRESS

Chapter 3 Vocabulary – Be sure to write the definitions of the following list of words in your notes. Use your textbook. Stress Eustress Distress Stressor Catastrophe Fight-or-Flight Response Optimism Pessimism Perfectionist Resilience Mental Rehearsal Biofeedback

Objective: Describe what causes a person to experience stress. Stress: the response of your body and mind to being challenged or threatened. You experience stress when situations, events, or people make demands on your body and mind. Can be positive (eustress) or negative (distress) Stressor: an event or situation that causes stress. There are 4 general types of stressors. 1.) major life changes 2.) catastrophes 3.) everyday problems 4.) environmental problems Objective: Describe what causes a person to experience stress. Stress: the response of your body and mind to being challenged or threatened. You experience stress when situations, events, or people make demands on your body and mind. Can be positive (eustress) or negative (distress) Stressor: an event or situation that causes stress. There are 4 general types of stressors – 1.) major life changes 2.) catastrophes 3.) everyday problems 4.) environmental problems

Graduating from high school (+) Experiencing the death of a parent (-) 1. Major Life Changes Having to adjust to new surroundings, new people, increased expectation, etc. Can be stressful because they take energy to adjust to. Examples: Graduating from high school (+) Experiencing the death of a parent (-) Going through parents’ divorce (-) Having a newborn sibling (+) Failing a grade level (-) Being accepted to college (+) Major Life Changes

Highly stressful and unexpected Catastrophes Highly stressful and unexpected Catastrophe: an event that threatens lives and may destroy property. Examples: Natural disasters, hurricanes, floods, tornados, violent crimes, terrorism, war

Everyday Problems These are common stressors, sometimes called hassles. Examples include misplacing your keys, missing the bus, having too much homework in one day, conflicts with family members, etc. They are minor problems but can still contribute to your overall feeling of stress. *What everyday problems did you experience today that were stressful for you? 3. Everyday Problems

Environmental Problems These are the conditions in your immediate surroundings. Examples include noise, crowded conditions, weather, unsafe living conditions. 4. Environmental Problems

How Stress Affects Your Body Objectives: List the three stages of the body’s response to stress. Identify the four types of warning signs of stress. Vocabulary: Fight-or-Flight response: the initial reaction of the body to stress. It prepares you to either “fight” the stressor or “take flight” and escape the stressor. How Stress Affects Your Bod

*Fight-or-Flight occurs during this stage Stage 2 – Resistance Stage Stages of Stress Stage 1 – Alarm Stage *During this stage your body releases adrenaline in your blood which causes immediate change in your body. (See pg. 61, Fig. 4) *Fight-or-Flight occurs during this stage Stage 2 – Resistance Stage *Your body adapts to the continued presence of the stressor. The alarm stage symptoms disappear. This stage uses up a lot of energy. Stage 3 – Exhaustion Stage *Your body can no longer keep up with the demands placed on it. Your physical and emotional resources are depleted. Occurs if a stressor continues for a long time. Not all stress responses go thru the 3 stages. Stages of Stress

Warning Signs of Stress The warning signs of stress include changes in how your body functions and changes in emotions, thoughts and behaviors. Four Types of Warning Signs of Stress (pg. 62) Behavioral Changes – overeating or not eating at all; sleep problems; withdrawing from relationships; reckless behavior Changes in Thinking – unable to concentrate; negative thinking; excessive worrying; self-criticism; critical of others Physical Changes – muscle tension; headaches; upset stomach; pounding heart; skin rash; shortness of breath Emotional Changes – irritable; angry; nervous; increased crying; impatient **Stress can trigger illnesses, reduce the body’s ability to fight an illness and make some diseases harder to control. Warning Signs of Stress

* Is this situation a threat to my well-being? Response to Stress How you react to a stressor depends on how you assess the situation. As you assess the situation you answer 2 questions: * Is this situation a threat to my well-being? * Do I have the necessary resources to meet the challenge? Your personality influences your assessment of a situation. *Optimism: the tendency to focus on the positive aspects of a situation. *Pessimism: the tendency to focus on the negative and expect the worst. *Perfectionist: a person who accepts nothing less than excellence. *Resilience: the ability to recover or “bounce back” from extreme or prolonged stress. Response to Stress

Coping with Stress – Stress Management Techniques These techniques can help you keep stress under control, relieve tension , change your thinking, build your resilience. Time Management: this will help you to use your time more productively and help you feel more in control. (time sheets) Mental Rehearsal: you practice an event without actually doing the event. This technique can help you focus on an event or prepare you for an event or situation. (activity) Physical Activity: by doing something physically active you provide your body with a healthy outlet for built up energy. i.e. running, biking, playing the drums. Relaxation: give your body and mind a rest. i.e. deep breathing exercises. (Activity pg. 73) Biofeedback: learning to control one or more body functions by monitoring responses. i.e. heart rate, blood pressure, etc. A trained health professional usually teaches this. Coping with Stress – Stress Management Techniques

Stress Management Techniques cont’d. Avoid Negative Thinking: substitute positive or realistic thoughts for negative thoughts. Humor: finding humor in a situation can be an effective way to deal with stress. It allows you to deal with a stressor and keep it in perspective. (avoid humor in serious situations) Build resilience: helps you deal with extreme or prolonged stress. *Strategies to build resilience include taking care of yourself, build a support system, stick to your routines, etc. (See pg. 75 for more) Reach out for support: sharing your problems can help you see them more clearly. Talk to a parent, friend, counselor, etc. Stress Management Techniques cont’d.