Manage Your Stress!

Stress Stress - the reaction of the body and mind to everyday challenges and demands.

“Good” Stress and “Bad” Stress  Stress can be either positive or negative. PPositive – Eustress NNegative - Distress

 Stressor - anything that causes stress.  Anatomy of Stress   People, objects, places, events and situations are all potential stressors.  Some stressors affect almost everyone in the same way.  Other stressors affect different people in different ways. Stressors

Stressor Categories  1. Biological Stressors – relating to your body  Illnesses, disabilities, injuries  2. Environmental Stressors – relating to your physical surroundings  Poverty, pollution, crowding, noise, high crime areas, or natural disasters  3. Cognitive, or Thinking Stressors  The way you perceive a situation or how it affects you and the world around you

Stressor Categories (cont.)  4. Personal Behavior Stressors – Stressors caused by your own actions  Negative reactions in the body and minded caused by using tobacco, alcohol, or other drugs or by lack of physical activity  5. Life Situation Stressors – Events in your life that may cause stress  The death of a pet, the separation or divorce of parents, or having trouble in relationships with peers

Perception  Perception – the act of becoming aware through the senses.  Your perception of a stressor can control the level of stress you experience.  Part of how you perceive stressors has to do with your past experiences.

The Body’s Response to Stress – 3 Stages h watch?v=sPS7GnromGo SStage 1: Alarm SStage 2: Resistance SStage 3: Exhaustion/Fatigue

Stage 1: The Alarm Response  “Fight or Flight Response”  Prepares the body to either defend itself or flee from a threat  Release of Adrenaline – the “emergency hormone” that prepares the body to respond to a stressor.

Physical Symptoms Caused by Adrenaline  Pupil Dilation  Hearing/Seeing Senses Improve  Faster Heart Rate and Pulse  Increase in Perspiration and Respiration  Rise in Blood Pressure  Narrowing of Arteries to Internal Organs and Skin  Increased Blood Flow to Muscles and Brain  Release of Blood Sugar, Fats, and Cholesterol  Stomach Acid Increases  Increase in Muscle Tension

The Power of Adrenaline YYour body is briefly able to perform at a higher level of endurance. h 0WtjmI EExample: Lifting an automobile to save a child trapped underneath. h qQbIiOtYM

Stage 2: Resistance  If exposure to the stressor continues, your body enters into the Resistance Stage.  The body tries to recover from the first stage and functions at higher than normal levels to restore HOMEOSTASIS.  Homeostasis: the body’s systems function smoothly and is in a balanced state.

Stage 3: Exhaustion  If exposure to stress is prolonged, the body loses its ability to adapt to the situation and exhaustion may set in.  Exhaustion – the body is worn down and no longer has enough energy to fight off the stress.  Often enter this stage when stress is beyond control.  Impaired ability to make good judgement and interact with others.  The immune system is weakened and you are more susceptible to diseases or illnesses.

Stress and the Immune System  The link between the body and the mind  Thoughts can affect emotions.  Emotions can affect physical health.  Psychosomatic Illness  A physical reaction that results from stress rather than from an injury or illness.

Common Symptoms “Weak Links”  Brain- fatigue, aches, crying spells, depression, anxiety attacks, sleep disturbances.  Skin- itchy skin rashes  Gastrointestinal tract- ulcers, cramps, and diarrhea

Common “Weak Links” Cont.  Glandular System- thyroid gland malfunction  Cardiovascular- High Blood pressure, heart attack, abnormal heart beat, stroke  Immune System- decreased resistance to infections.

Facts About Stress  90% of all Americans have high stress levels 1-2 times a week.  1/4 of all Americans are subject to crushing levels of stress nearly every day.  75-90% of all visits to health care providers result from stress-related disorders.  Just among the nation’s executives, an estimated billion dollars are lost each year through absences, hospitalizations, and early deaths, much of this as a result of stress.

Got Stress?

Managing Stress  Identify the cause of the stress  Time management  Coping skills/Resiliency  Take care of yourself (sleep, diet, exercise, avoid drugs/alcohol)  Advocate for yourself  Use your resources (friends, family, teachers, counselors, etc.)

Stress Relief Techniques  Exercise  Write, listen to music.  Hobbies  Meditation, imagery, messages  PMR