1. Stress Management
Ways To Cope

2. What is stress? Your body’s response to change.
The body’s response to real or imagined dangers or other life events.
A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

3. What Is Stress?
When people feel stressed by something going on around them, bodies react by releasing chemicals into the blood.
These chemicals give people more energy and strength. This could be good or bad.
Good: If in physical danger (Can get away or fight)
Bad: If emotional stress, no outlet for the extra energy in strength.

4. Is all stress bad?
NO!
How you perceive stress determines whether it is a good or bad stress.
Eustress=Good stress
Distress=Bad stress

5. EUSTRESS Motivates, focuses energy Is short-term
Is perceived as within our coping abilities
Feels exciting
Improves performance

6. Eustress Examples Part 1B, section F) Eustress Examples
In the left column, think of 3-5 examples of Eustress (Good stressors)
In the right column, list 5 examples of eustress from the Power Point which will be discussed on the next slide.

7. Eustress Examples Starting a new job Relationships Sports Performances
Moving
Taking a vacation
Holiday seasons
Trying something new

8. DISTRESS Causes anxiety or concern Can be short- or long-term
Is perceived as outside of our coping abilities
Feels unpleasant
Decreases performance
Can lead to mental and physical problems

9. Distress Examples Part 1B, section H) Distress Examples
In the left column, think of 3-5 examples of Distress (Bad stressors)
In the right column, list 5 examples of distress from the Power Point which will be discussed on the next slide.

10. Distress Examples The death of a loved one Parents divorce
Injury or illness (oneself or a family member)
Break-ups
Money Problems
Problems at school

11. What is a Stressor? Sources of stress.
A specific event that brings on stress.
Anything that causes stress.

12. Part 2A
In the column on the left, list 3 to 5 ways you feel when stressed.
In the column on the right, you will list 5 items from the next slide that show examples.

13. How Does Stress Make You Feel?
Nervous
Anxious
Angry
Sad
Excited
Depressed
Insignificant
Sore (headaches)
Lonely
Hopeless
Terrible
Tight chest

14. Effects of Stress

15. Part 2B In the column on the left, list 3 to 5 stressors
In the column on the right, you will list 5 items from the next slide that show examples of stressors.

16. What Causes Stress? (Stressors)
Your health
Relationships
Emotional problems
Life changes
Money
Personal beliefs
Occupation
Discrimination
Environment
Traumatic events
Procrastination/Being Late
Weather
Starting College
New Situations/Meeting New People
Social Media (Instagram, Twitter, Vine, Etc..)
Death of a loved one
Losing your family pet
Job interview
Starting college

17. Part 2C
After listing and seeing examples of items that cause stress, what would you say is the top thing/reason that causes you stress personally? Why do you think that is?
When you are feeling stressed, what do you currently do to help relieve your stress?

18. Part 3A
In the column on the left, list 3 to 5 POSITIVE ways you do or should deal with stress
In the column on the right, you will list 5 items from the next slide that show examples of how to positively deal with stress.
Part 3B
In the column on the left, list 3 to 5 NEGATIVE ways you do or may deal with stress
In the column on the right, you will list 5 items from the next slide that show examples of how to negatively deal with stress.

19. Positive Ways to Deal With Stress
Avoid caffeine, alcohol, and nicotine consumption.
Get physical activity
Get more sleep
Try relaxation techniques
Meditating
Listening to soothing music
Deep breathing exercises
Talk to someone
Keep a stress diary
Manage your time
Go for a run
Hang out with friends

20. Negative Ways to Deal With Stress
Smoking
Over-eating or under-eating
Zoning out for hours in front of the TV or computer
Withdrawing from friends, family, and activities you enjoy.
Using pills or drugs to relax
Sleeping too much
Keeping busy all day to avoid facing your problems
Taking your stress out on other s (lashing out, angry outbursts, physical violence)

21. Stress Management Tecniques

22. Part 3C
After reviewing positive and negative ways people deal with stress, do you generally handle your stress in positive or negative ways? Give an example and explain why you chose the answer you did.
Do you think people in general handle their stress positively or negatively? Explain why you chose the answer you did.

23. Warning Signs of Stress
Cognitive Symptoms
Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying
Emotional Symptoms
Moodiness
Irritability or short temper
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and isolation
Depression or general unhappiness
Physical Symptoms
Aches and pains
Diarrhea or constipation
Nausea, dizziness
Chest pain, rapid heartbeat
Frequent colds
Behavioral Symptoms
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting responsibilities
Using alcohol, cigarettes, or drugs to relax
Nervous habits (e.g. nail biting, pacing)

24. Various Facts About Stress
Laughing lowers stress hormones and strengthens the immune system.
Stress has been called the “silent killer” and can lead to heart disease, high blood pressure, and chest pain.
Stress can make acne worse.
Dark chocolate reduces stress hormones.
Stress can result in more headaches as a result of the body rerouting blood flow to other parts of the body.
When cells shrink due to stress, they disconnect from other cells which contributes to depression.

25. Create Your Stress Volcano
Use the following example to create your own model volcano on the back of this page. The volcano you create should depict your real feelings and be true to you. At the bottom of your volcano, list at least 5 items that stress you out. In the middle of the volcano, list at least 5 ways those stressors make you feel. On the sides of your volcano, list at least 5 ways you “vent” or positively relieve your stress. Lastly, at the top of your volcano, list at least 5 things that happen to you if you don’t manage your stress well.