Stress and the Body Health 10 Ms. Meade

STRESS Stress is the psycho-physiological reaction to a stressor produced by the way we interpret events in our lives Stress: effect of physical or psychological demand on a person. It is an individual concern; we need a certain amount to keep us motivated and ready for action. We need to control it and manage it properly. Lifestyle diseases have a direct link to the stress response.

Other terms Stressor: physical or psychological demand that require a person to adapt to a situation. Perception: a meaning given to an event based on an individual’s previous experience or understanding of it

High School Stress Variety of change; physically, socially, and emotionally; HS is one of the most stressful periods of your life. All kinds of change, positive or negative, can be stressors! Studies show, H.S. students who face more than one change at a time, have drops in their GPA, as well as their self-esteem! Students who handle change one at a time will be less effected by stress! It is important to focus on ONE change/stressor at a time in order to decrease stress levels and protect self- esteem! Each person’s perception of an event is their own; that perception/reaction will cause less or more stress  Ex. Being prepared or not for a test

TIME MANAGEMENT The time management matrix will help you identify what you really spend your time on. It's a particularly useful tool if you want to know how to prioritize work, personal roles, goals and commitments. It's based on the idea that all your time is spent in a four quadrant matrix. You can't change the size of this matrix -- that's the time that you have. You can significantly alter the size of the four quadrants within the time matrix.

The matrix is split into the following four quadrants:

Quadrants Everything we do is… Quadrant 1 - Urgent and Important - Reactive tasks that need to be done, often at the last minute. Crises, 'fire-fighting' and looming coursework deadlines are typical examples. Quadrant 2 - Important but not Urgent - Examples include maintaining and building relationships, regular exercise, healthy eating or learning new skills. Quadrant 3 - Urgent but not Important - Many popular activities, easy tasks and interruptions are probably a waste of your time. Quadrant 4 - Neither Urgent or Important - Web surfing, TV, texting and excessively long conversations are classic examples.

What happens to the body physically? All stress stimulates you this way to some degree; stress requires you to adapt  Heart rate increase, respirations increase Nervous System: responds and reacts to restore normal body conditions (goose bumps) Hormonal System: works with nervous system to help body adapt E pinephrine, adrenaline, is a naturally occurring hormone released into the blood during fight or flight response. It causes increased heart rate and blood pressure; it makes you ready for action. Nor epinephrine is a stress hormone that works alongside epinephrine and gives sudden energy in times of stress.

During times of stress… …the physical changes can take a toll on the body if its not controlled, adapted to and managed properly  Immune system: unrelieved stress weakens immunity (reduced count of some of the cells of the immune system)  Lifestyle problems: headache, decreased immunity, increased blood pressure, digestive disorders

More physical responses to stress Raised blood fats  Cholesterol  Free fatty acids Increased brainwave activity Rise in blood pressure Measurable change in the electrical activity of the skin

The Stress Response: body’s response to a demand or stressor (Handout 13) Alarm: body releases stress hormones which activate the nerves in all systems (identify the tensions) Resistance: body mobilizes its resources to withstand the effects of stress (control what you can) Recovery: healthy 3 rd phase (applying the intervention successfully) Exhaustion: harmful 3 rd phase; stress exceeds body’s ability to recover (failure to apply intervention) Prolonged stress can lead to heart disease:  fatty acids are released into the blood stream during stressful situations; if not used for action, these fatty acids can clog the arteries.

Managing Stress Physical Activity: the stress response makes your body ready for physical action, therefore physical activity can relieve anxiety, strengthening the body and immunity  If you don’t act, muscles remain tensed, you can’t relax, your blood is rich with fuels that build up and can damage the heart.

Coping Strategies Safe short term methods of managing stress Must give yourself time in a day to de-stress; whatever works for you  Relaxation Techniques: exact opposite of the stress response; permits body to recover from effects of stress  Physical Activity  Positive thinking  Behavior modification  Journal writing  Art therapy/hobbies  Humor/laughter  Creative problem solving  Communication skills/Venting  Time management

Stress Management Relaxation: to decrease blood pressure, slow pulse, quiet anxiety and release tension; reverses the body’s natural response to stress  for some, its playing basketball, others its reading Progressive Muscle Relaxation: relax by focusing on relaxing each muscle group in turn Time Management: allows you to plan ahead and enjoy the present Coping Devices: temporary measures, safe and short term  Displacement: transferring energy of suffering into something else (running or cleaning)  Venting: verbally expressing one’s feelings

Coping Devices that have negative effects when overused… Defense Mechanisms: automatic, subconscious reactions to emotional injury (stress)  Denial, Fantasy, Projection, Rationalization, Regression, Selective Forgetting, Withdrawal We unconsciously use these in cases of serious stress  Worksheet

Defense Mechanisms Denial: the refusal to admit something unpleasant has occurred. Projection: the belief, in the face of an unpleasant situation you have caused, that it is another person’s fault. Fantasy: involves imaging, in the face of an unpleasant situation, that something positive has happened instead. Rationalization: justification of an unreasonable action or attitude by manufacturing reasons for it.

Defense Mechanisms Regression: involves using inappropriate childish ways of dealing with painful realities. Selective Forgetting: a memory lapse concerning experience or piece of news too painful to bear Withdrawal: involves avoiding people or activities to avoid pain.

Stressors Seem to be out of your control…but you DO have control over your assessment of events… * REMEMBER it is your perception of an event more than the event itself that causes the Stress Response in your body!! Change your perceptions and can decrease your stress!! =)

Prayer Serenity Prayer: God grant me the serenity to accept the things I can not change. The courage to change the things I can. And the wisdom to know the difference.