DO NOW: 1.In your own words, define stress. 2. List 5 things that stress you out. 3. How could these stressors lead to long term issues? 4. How could the results of these stressors affect your short term and long term goals?

STRESS MANAGEMENT 101 Time to recap what we have learned so far…

What are the two most important things you can do for your body daily? #1…. Eat Breakfast!!

 #2 is…. EXERCISE! Why is it so important? The most effective and natural way to boost endorphins in the body is by exercising daily; that’s one reason a brisk walk does wonders for your mood.

What are some short term effects of stress? Making your heartbeat and breath faster Making you sweat more Leaving you with cold hands, feet, or skin Making you feel sick to your stomach or giving you 'butterflies' Tightening your muscles or making you feel tense Leaving your mouth dry Making you have to go to the bathroom frequently Increasing muscle spasms, headaches, fatigue, and shortness of breath

While this burst of energy may help you in physical situations where your body needs to react quickly, it can negatively effect your mind and performance. These effects may include: Interfering with your judgment; causing you to make bad decisions Making you see difficult situations as threatening Reducing your enjoyment and making you feel badly Making it difficult for you to concentrate or to deal with distraction Leaving you anxious, frustrated or mad Making you feel rejected, unable to laugh, afraid of free time, unable to work, and not willing to discuss your problems with others

What are some long term effects of stress? Anxiety Anger Depression Health issues such as: Cancer Heart Attack High Blood Pressure Diabetes Example

What happens when we don’t address our stress? The stress chain: Represents actions that have a reaction which lead back to an unhealthy lifestyle

TAKE THE STRESS TEST: A RE Y OU S TRESSED ?

1. Do you feel tired all the time or have trouble sleeping? 2. Do you have a hard time relaxing or feel unable to relax? 3. Do you forget things all the time? 4. Are you frequently angry and tired at the end of the day? 5. Do you always feel under pressure? 6. Do you argue all the time, even about minor things? 7. Can you never find time for yourself? 8. Do you no longer want to socialize with others? 9. Do you lack patience and feel others are always wrong? 10. Do people often tell you that you seem tense or upset?

Now… Count up all of your “YES” answers Everyone has bad days and feels some of the above, but if you have answered 'yes' to two or more of these questions and/or feel this way regularly, chances are that you are stressed! You may also not be handling the stress in your life as well as you could be.

Did you know that stress can not only affect your health, but your grades too? Is this how you feel when you check your grades on RealTime?

How can you tell if something is stressing you out?

Feelings: Anxiety Irritability Fear Moodiness Embarrassment

Thoughts: Self-criticism Difficulty concentrating or making decisions Forgetfulness Preoccupation with the future Repetitive thoughts Fear of failure

Behaviors: Crying Increased or decreased appetite “Snapping" at friends Acting impulsively Alcohol or other drug use (including smoking) Nervous laughter Teeth grinding or jaw clenching Stuttering or other speech difficulties Being more accident-prone

Physical: Sleep disturbances Tight muscles Headaches Fatigue Cold or sweaty hands Back or neck problems Stomach distress Frequent colds and infections Rapid breathing Pounding heart Trembling Dry mouth

What are some ways to help manage stress? 1. Identify the stress! One way to do this is to make a list of the situations, concerns or challenges that trigger your stress response. (Stress Triggers Worksheet) 2. Talk to someone Bottled-up emotions increase frustration and stress. Share your feelings. Perhaps a friend, family member, teacher, or counselor can help you see your problem in a different light. Talking with someone else can help clear your mind of confusion so that you can focus on problem solving. 3. Find your own personal way to relax (exercise, yoga, meditation, deep breathing)

Stress Management Techniques (Handout) *Put this in your binder! Deep Breathing Progressive Muscle Relaxation Guided Imagery Physical Activity Time Management Talking about it

Let’s Recap… How could these stressors lead to long term issues? How could the results of these stressors affect your short term and long term goals? How do we get rid of some of the stress? ADDRESS THE CAUSE How do we reduce the cause of the stress? Time management, Make achievable goals and reach them, Get motivated, Stay healthy, Get exercise