1. Managing Stress & Anxiety
Chapter 8

2. Effects of Stress
Stress is the reaction of the body and mind to everyday challenges and demands
How much stress you feel depends on your perception of the things that cause stress
Stress is not always bad…it can motivate you to challenge yourself and do your best at times…but too much can effect your health

3. What Causes Stress?? Biological Stressors Environmental
Illness, disabilities, injuries
Environmental
Poverty, pollution, crowding, noise, or natural disasters
Cognitive, or “Thinking”
Your perception of situations or how it affects the world around you
Personal Behavior
Negative reactions of the mind/body caused by using tobacco, alcohol, or drugs…or the lack of physical activity
Life Situations
Death, divorce, relationship troubles, school or work loads

4. What Happens to the Body During Stress
The “Stress Response” involves the nervous & endocrine systems of the body
Three Stages:
1. Alarm
Body and mind go on high alert
2. Resistance
The body adapts to the rush from “alarm”
Fight or Flight—Adrenaline!!
3. Fatigue
Physical
Psychological
Pathological

5. Physical Effects of Stress
Headaches
Asthma
High Blood Pressure
Weakened Immune System

6. Mental/Emotional & Social Effects of Stress
Difficulty concentrating
Can cause negative self-talk or feeling of inevitable failure
Mood Swings
Effects both you and the people around you
Risks of Substance Abuse
Use of these substances actually ends up increasing stress and causes bigger problems

7. Chronic Stress
Stress associated with long-term problems that are beyond a person’s control

8. What to do about Stress Figure out what is causing the stress
Engage in physical activity
Get support from friends, family, or a support group
Find a hobby that relaxes you
Avoid tobacco, alcohol, and drugs
Plan ahead/manage your time
Get enough sleep
Eat healthy
Positive self-talk—fake it ‘til you make it

9. Anxiety and Depression
Anxiety = feeling uneasy or worried about what may happen
Feelings of dread
Perspiration, trembling, restlessness, or muscle tension
Rapid heart rate, lightheadedness, or shortness of breath
Depression = a prolonged feeling of helplessness, hopelessness, and sadness
Reactive Depression—a response to a stressful event
Major Depression—a medical condition where depression is severe and long-lasting sometimes caused by a chemical imbalance

10. How to Cope with Anxiety or Depression
Redirect your energy—do something positive
Relaxation exercises
Physical activity
Write down feelings/worries in a journal
Draw, dance, or other creative activity
Talk about your feelings to someone trustworthy
Do something nice for someone else/community service
If anxiety or depression is severe tell your parents and/or see your doctor, a counselor, or a mental health specialist

12. How to be Resilient
Resiliency is the ability to adapt effectively and recover from disappointment, difficulty, or crisis.
Surround yourself with people who lift you up, not put you down
Make a commitment to educate yourself— you can better yourself as well as have the opportunity learn about all sorts of lifestyles, cultures, religions
Maintain positive values
Develop empathy and friendship skills
Positive self-esteem and purpose