Stress Learning Log What seems to cause stress?

Learning Log 0 Groups 0 You and a friend are talking about leaving home for college. 0 Come up with what would be said between you on how this decision is stressful but also positive. 0 Why is the change both positive and stressful?

Stress 0 The response of your body and mind to being challenged or threatened 0 Situations 0 Events 0 People 0 Two types 0 Eutress & Distress

Eustress 0 Positive stress 0 Normally moderate levels 0 Enhance performance 0 Accomplish goals 0 Escape from dangerous situations 0 Roller coaster ride

Distress 0 Negative stress 0 Usually overwhelming 0 Negative on performance & Health 0 Difficult tests & Fears

Learning Log 0 Look at list 0 Which would you classify as positive, negative, or both? 0 Being accepted into college? 0 Breaking up with girlfriend/boyfriend? 0 Having Parent lose their job? 0 Learning you were adopted? 0 Not making the team? 0 Being elected into student government? 0 Being recognized for an achievement? 0 Leaving home for college or a job? 0 Name at least 3 things that stressed you out this weekend.

Stressors 0 An event or situation that causes stress 0 4 major stressors 0 Major life changes 0 Catastrophes 0 Everyday problems 0 Environmental problems

Major Life Changes 0 Positive 0 Graduating from high school 0 Getting married 0 Having a child/Adopting a child 0 Negative 0 Having a serious illness 0 Death of a loved one 0 Losing job

Catastrophe 0 Unexpected event that threatens lives and may destroy property 0 Snow/Sand storms 0 Earthquake 0 Tornadoes 0 Terrorism 0 May deal with psychological effects for years

Everyday Problems 0 Most common, usually minor but often 0 Hassles 0 Misplacing keys 0 Having too many homework assignments 0 Conflicts 0 Disagreements 0 How you dress 0 Music

Environmental Problems 0 Stress from your immediate surroundings 0 Noise/Math activity 0 Living near airports/train tracks 0 Unsafe or crowded conditions 0 Weather conditions

Fight or Flight 3 stages Alarm Resistance Exhaustion

Slide13 of 11 Alarm Stage 4) Breathing rate increases. 5) More sugar released into blood. Ability of blood clot increases. 6) Flow of blood to skin reduced. Sweating increases. 8) Pupils open wide. 10) Lump forms in throat as muscles contract. 3) Flow of blood to brain increases. 2) Heart rate and blood pressure increase. 7) Flow of blood to digestive system reduced. Digestion slows. More stomach acid produced. 1) Adrenaline released into blood. 9) Muscles tense. More energy produced by cells Fight-or-Flight Response

Slide 14 of 11 Resistance Stage During this stage, your body adapts to the continued presence of the stressor. The work that your body does during the resistance stage uses up a lot of energy. As a result, you may become tired, irritable, and less able to handle any added stress.

Your body can no longer keep up with the demands placed on it. Your physical and emotional resources are depleted. Exhaustion Stage Exhaustion occurs only if a stressor continues for a long time—usually weeks, months, or even years.

0 Warning signs include changes in how your body functions & changes in emotions, thoughts, and behaviors. 0 Interferes with focus & thinking clearly 0 Driving when stressed

Stress & Illness 0 Triggers certain illnesses, reduces body’s ability to fight an illness, & makes some diseases harder to control 0 Stomach Ache 0 Asthma 0 Head Ache 0 Disease Resistance 0 Heart Disease

Stomach Ache 0 Disruption in the digestive system 0 Gas, cramps, diarrhea 0 Increases stomach acid 0 Ulcers

Asthma 0 Air passage narrows making it harder to breathe

Headaches 0 Tension in muscles surrounding head 0 Make it pound and ache 0 Migraines occur when vessels constrict & then expand to allow oxygen though 0 Keep a journal of triggers 0 Triggers chocolate & caffeine  57% of females and 36% of males report having at least one headache a week

Disease Resistance 0 Prolonged stress slows down immune system 0 Weakened immune system allows minor illnesses to become more frequent

Heart Disease 0 Alarm Stage 0 Heart beats faster to increase blood flow 0 High blood pressure kills 0 Silent Killer

Time Management 0 Poor time management is one of the biggest contributors to stress 0 Track your time 0 Make a daily “To Do” list 0 Prioritize tasks 0 Plan your day 0 Monitor progress

Time Management 0 Make a “To Do” list 0 Before bed-Tasks you must do-Break down 0 Prioritize tasks 0 A=very important, B=somewhat important, C=not very important 0 Plan your day 0 Time for each, Unplanned events, Do A’s first 0 Monitor progress 0 Is this the best use of my time?

Time Management 0 Monitor progress 0 Is this the best use of my time? 0 Am I doing a task C because A seems overwhelming? 0 Is this the right time to do this task? 0 Am I being distracted by phone calls or instant messaging?

0 Stress video Stress video 0 What stress are these teens experiencing? 0 How do they handle this stress? 0 Do you experience these stressors?

Mental Rehearsal 0 Practice an event without actually doing it 0 Imagine performing your best 0 Difficult to keep focus 0 Mental rehearsal does not replace the need for actual practice

Progressive Relaxation

Stress and Personality Your personality influences your assessment of a situation.

Avoid Negative Thinking 0 Monitor internal thoughts 0 Substitute positive thoughts for negative 0 “ I’ll never be able to do this” 0 “I can do this” “I prepared for this” 0 “Everyone will think I am stupid” 0 “I am going to have fun!” 0 “I’m not as good as others” 0 “ I will try my best” “I will beat my record from last time”

Humor 0 Laugh after doing/saying something dumb 0 Quickly deal with stressor & keep in perspective 0 Avoid laughing at serious situations 0 Making fun of yourself vs. other people

Build Resilience 0 The ability to recover from extreme or prolonged stress 0 Take care of yourself 0 Build a support system 0 Take action 0 Service 0 Write about stressful situations 0 Go easy on yourself 0 Put things into perspective 0 Find hassle-free zone 0 Stick to daily routines

Build a Support System 0 Parent or adult relative 0 Teacher/coach 0 School counselor/nurse 0 Sibling/friend

Slide 34 of 11 Responses to Stress Vary How you react to a stressor depends on how you assess the situation. Is this situation a threat to my well-being? Do I have the necessary resources to meet the challenge?

Slide 35 of 11 Aiming for Perfection A perfectionist is a person who accepts nothing less than excellence. There are ways to break the cycle and reduce your stress. Accept that you cannot be perfect. Take pride in the things you do well. Don’t focus on your mistakes.

Slide 36 of 11 Vocabulary optimismA tendency to focus on the positive aspects of a situation. pessimismA tendency to focus on the negative aspects of a situation and to expect the worst. perfectionistA person who accepts nothing less than excellence. resilienceThe ability to recover from extreme or prolonged stress. catastrophe An unexpected event that threatens lives and may destroy property. stressor An event or situation that causes stress.

Slide 37 of 11 Vocabulary stress The response of your body and mind to being challenged or threatened. eustress Stress that produces positive effects. distress Stress that produces negative effects.