D EALING WITH STRESS Chapter 4: Lesson 2 Pg. 83

D O N OW : o List five things that you do to relax. How much time do you spend doing each of these activities each week.

T AKE CARE OF YOURSELF : Exercise Regularly -Help relieve tension. Tension is a physical effort of stress marked by straining of muscles. Health problems such as headaches, and heart disease can result in long-term stress. -During the fight-or flight response, the body is tensed and ready for a great amount of physical activity.

G ET ENOUGH REST You should get at least 9 hours of sleep each night. If not can lead to exhaustion, which can cause illness.

E AT RIGHT Eating nutritious foods gives you the vitamins, minerals, and energy you need to deal with everyday demands. You need vitamins and minerals for your immune system to function properly.

N EW FOOD PYRAMID :

R ELAX

L EARN TO RELAX ! o Deep Breathing -One relaxation technique is deep breathing. It requires completely filling the lungs with air instead of taking shallow breaths. -Deep breathing brings more oxygen to all parts of your body. -More oxygen helps muscles and organs function more effectively, keep your brain alert and focused. -Produces a calming effect that helps relax you. -When you practice deep breathing, your heart rate slows down and your blood pressure drops.

*B REATHING EXERCISE :* DONE AS GROUP 1) Find a comfortable place to sit. 2) Close your eyes and concentrate only on your breathing. 3) Inhale slowly until your lungs cannot hold any more air. 4) Then, exhale slowly. 5) Repeat this process for at least 15 minutes.

B ENEFITS OF DEEP BREATHING :

**T ENSION - RELEASING EXERCISES ** DONE AS GROUP When under stress, it’s common to hold the tension in your muscles. To RELEASE TENSION: I. Tensing the muscles in one part of your body, such as shoulders. II. Relax those muscles. (Notice how those muscles feel relaxed. III. You can then move to another muscle group and repeat the tensing and relaxing until your entire body is relaxed. o One person may relax by listening to music. Each person can have their own special technique.

B UILDING RESILIENCY : Resiliency:- The ability to recover from illness, hardship, and other stressors. Asset- A skill or resource that can help you reach a goal.

E IGHT ASSETS FOR BUILDING RESILIENCY : AssetDescriptionExample Support Having family, friends, and others to help you. You talk to the school counselor about a problem. Empowerment Feeling as if you are valuable member of your community & family. You volunteer to start a drug free campaign at school. Boundaries Having a clear set of rules and consequences for school, family, and relationships. You know that if another teen bullies you at school, a teacher will speak with that teen. Productive use of time Choosing creative and productive activities. You join a school club instead of playing video games after school. Commitment to learning Understanding the value of school- work. You spend time every day working on homework assignments. Positive values Having values that include caring, integrity, honesty, self- responsibility, equality, and justice. You support a friend who tells the truth even though doing so may get him or her in trouble. Social skills Communicating effectively, respecting others, and avoiding peer pressure. You talk out a disagreement instead of yelling. Positive identity Having high self-esteem, having a sense of control, and feeling as if you have a purpose. You use positive self-talk to prepare yourself for a speech.

C HANGE YOUR ATTITUDE Use Positive Self-Talk a) Say or think positive things to yourself. Be Confident About Yourself a) The better your feel about yourself, the more positive your perception is, the more positive your response and the consequences will be. Don’t Worry About Things Out of Your Control a) Accept things you can’t change, and make the best out of the situation.

M ANAGE YOUR TIME List and Prioritize Your Projects I. Prioritize: Arrange items in order of importance. o The first step in managing your time is to make a list of your projects and to prioritize your goals. o Know and Set Your Limits. I. One of the major reason that some people have hectic schedules is that they don’t know their limits when they commit to projects.

M ANAGING YOUR TIME CONTINUED … Make a Schedule 1. Enter Your Priorities First. 2. Be realistic. 3. Prepare for problems. 4. Make time to relax. 5. Do it. o If you practice stress management techniques you learned, you can begin to control the stress in your life.

F IVE TIPS FOR MANAGING YOUR TIME : 1) Prioritize your goals. 2) Learn to say no. 3) Keep a schedule. 4) Don’t overload yourself. 5) Plan for fun activities.

M INI Q UIZ !! Please put your name, date, & block in corner of paper. This will be collected and graded.

M INI QUIZ : o Please put if the following statement is true or false (1 & 2) Answer question-3 & 4 1. It is important to get enough rest when you are stressed. 2. Prioritizing is an important part of time management. 3. What is Resiliency? 4. Name one relaxation technique.

A NSWERS : 1) True 2) True 3) Resiliency: The ability to recover from an illness, hardship, or other stressors. 4) Deep Breathing, Tension-Releasing Exercises