1. Stress - notes

2. Someone always gets hurt Ways to take a break from feelings
EXPLOSIONS:
Someone always gets hurt
WRECKING THINGS
VENTS:
Always about feelings.
No one gets mad or hurt.
RESTS:
Ways to take a break from feelings

3. Key Definitions
Stress – the way a person’s mind or body responds to any demand placed upon it
Stressor – anything that causes stress
Perception – becoming aware through the senses
Chronic Stress – stress from long-term problems that are beyond one’s control

4. Physical response (stages)
**ALARM - mind + body on high alert
- “fight or flight” response
RESISTANCE - body adapts + reacts
-short pd. of high perf.
FATIGUE - long period of exposure
- body fails to adapt
- tired without the ability to
stressors effectively

5. Fight or Flight = ALARM Stage
The Sympathetic Nervous System takes an active role in triggering the stress response.
The Sympathetic Nervous System effects include increased:
arousal
blood pressure
heart rate
respiratory rate
physical activity
For more effects, see Appendix 1 on the Lesson Plan.

6. Exhaustion Stage Energy is depleted
Body returns to normal if stress is removed
Body returns to alarm stage if stress continues which can result in stress-related diseases:
Skin disorders
Gastrointestinal upset
Menstrual irregularities
Cardiovascular disorders

7. Healthy Amounts of Stress
Stress acts as a motivator, but too much stress can lead to mental illness such as anxiety or depression.
Stress is designed to optimize performance.

8. Stress management / Strategies
Use refusal skills – Think before you agree. Saying no may be the right thing to avoid new stress
Plan ahead – Manage your time by looking ahead and evaluating
Think positively – We can’t control everything, but we CAN control our response. Try seeing things as opportunities and challenges to grow from

9. Physical effects Headache Weakened immune system -heart rate increases
-breathing increases
-excessive sweating
-decreased digestion
-muscle tension
-blood pressure increases
-skin temperature decreases

10. Relaxation techniques
Relaxation techniques can help stop a stress response
Breathing patterns – deep and controlled
Muscular relaxation – tensing and relaxing
**Directing thoughts / Visualization – imagining a peaceful scene or seeing yourself performing well

11. Coping strategies P O S I T I V E N E G A T I V E
-Talking with a friend
-Exercising
-Writing in a diary
-Managing time
N E G A T I V E
-Using alcohol
-Violence
-Poor eating habits

12. Grieving process
**Denial – difficulty believing loss Emotional Release – Recognition Anger – actions from being powerless Bargaining – promise change for return Depression – beyond sadness/hopeless Remorse – thoughts of prevention Acceptance – facing reality and closure **Hope – looking to the future