1. Intro to Wellness
Stress

2. Which of these events causes stress?
You are named captain of your team.
Your car gets a flat tire.
You go to a fun party that last until midnight.
Your dog gets sick.
Your new bedroom furniture is being delivered.
Your best friend is staying at your house for the weekend.
You get the flu.

3. What is stress? Stress = change
Anything that causes change in YOUR DAILY ROUTINE or PHYSICAL HEALTH is stress.
It is a change, good or bad, that must be adjusted to.
Even imagined change is stress (Worrying)

4. Types of stress Eustress Distress “Positive Stress”
Helps us to be happy, motivated, challenged and productive.
Focuses energy
Is short-term
Feels exciting
Improves performance
Examples:
Taking a vacation
Entering a new relationship
Performing in competitive activities
Developing new skills
“Negative Stress”
Causes anxiety or concern
Can be short- or long-term
Feels unpleasant
Decreases performance
Can lead to mental and physical problems
Injury or illness
Conflict in relationships
Sleep problems
Overwhelming amount of work

5. stressors Internal External Unrealistic expectations Perfectionism
Pessimism
Inability to accept uncertainty
Negative self-talk
Major life changes
School
Work
Extracurricular Activities
Relationships
An angry dog

7. Fight or flight response
Release of hormones cortisol and adrenaline.
Physical changes:
Increased heart rate
Blood pressure rises
Breath quickens
Senses being sharper
Can lead to increased strength, speed, & stamina

8. Acute versus chronic stress
Acute: Immediate, short-term
Chronic: Ongoing, long-term

9. Stress-Related Illnesses
Long-term stress can possibly lead to the following health problems:
High blood pressure
Suppressed immune system
Increased risk of heart attack or stroke
Digestive problems
Sleep problems
Depression
Obesity

10. What stresses you out? List the top 5 stressors in your life.
Explain how you deal with your stressors.

11. Unhealthy ways to cope with stress
Consuming too much caffeine
Smoking nicotine
Drinking alcohol
Emotional eating
Compulsive spending

12. Healthy Ways to cope with stress
Figure out what is stressing you out
Avoid stress that is unnecessary
Social supports – talk to someone
Accept things that are out of your control
Laugh
Keep your lifestyle healthy
Good time management techniques
Take time for relaxation – YOU TIME!

13. Holmes-Rahe Stress scale for youth
Read each event and circle the value on the right only if it has been a stressor for you IN THE LAST 12 MONTHS.
Each of these events has a ripple effect in your life and can last for a long period of time.

14. Holmes-Rahe Stress Scale for Youth Score:
Low <149: You are relatively stress free. Your risk of having any health problems due to stress is low.
Mild = : You have a 33% chance of developing stress-related illness.
Moderate = : You are having a kind of tough time right now. You have a 50% chance of developing stress-related illness.
Major >300: You are having a major life crisis right now. You have an 80% chance of a major stress-related illness within the next two years.