1. Mental Health Notes
STRESS

2. Does Stress Cause Pimples?

3. STRESS Body’s reaction to any demand place on it
Distress: “bad stress”-harmful effects
Eustress: “good stress” –improves performance

4. Stages of Stress Alarm: prepare for fight or flight
Resistance: continue to fight but beginning to tire
Exhaustion: tired and drained; breakdown of system

5. Stressors Things that cause you stress: Tests School Relationships
Busy schedule

6. Susceptibility To Stress
Personality Type
Poor social support system
Unhealthy lifestyle
attitude

7. Effects of Stress On the Body
Increase heartrate
Increase blood pressure
Sweating
Stuttering
Butterflies in stomach
Shaking
Loss of speech

8. Acute Stress
Causes the Stress Response or as it’s commonly referred to, “Fight or Flight”
Several physical changes take place that allow the body to react more quickly and efficiently.
Compared to our ancestors, we don’t face life-threatening situations very often.
To understand the stress response, let’s step back in time and imagine being chased by a saber-toothed tiger!

9. The reaction to the tiger!
1. The brain releases steroid hormones to rev up the heart, lungs and circulation.
2. White blood cells and other infection fighters are sent to areas where injury and infection are most likely to occur (like skin and lymph nodes)
3. Neurotransmitters are released that shut down parts of the brain dealing with short-term memory, concentration, and rational thought. Brain can now respond more quickly to decisions at hand (fight or run!)
4. Neurotransmitters store emotional experiences into long-term memory to remember for the future.

10. Still reacting to the tiger!
5. As tiger approaches, breathing rate increases. This allows more oxygen in so body can perform at greater-than-normal levels.
6. Blood flow dramatically increases up to 300%.
7. Spleen discharges red and white blood cells, so blood can deliver more oxygen.
8. Fluids are diverted from nonessential areas (mouth, throat)
9. Blood flow is directed to vital organs and muscles.
10. Nonessential systems are temporarily shut down.

11. The Aftermath
These changes can be lifesavers in the short run but if we are constantly faced with acute stress, these changes can overwork the body and cause many problems.
In emergency situations or times when we need a burst of energy, the stress response is beneficial but we must also recognize when to turn it off! That’s where stress management comes in…

12. Stress Management
Exercise
Eat healthy
Organize
Time Management

13. Cut Cortisol (Stress hormone)
Meditation- 20%
Listening to soothing music- 60%
Nap/sleep- 50%
Sip black tea- 45%
Laughing/time with funny person- 40%
Massage- 30%
Do something spiritual- 25%
Chew a piece of gum- 15%
Low intensity exercise- 40%

14. Relaxation techniques
Tips: 1. Schedule a set time to practice each day
2. When exercising, adopt mindfulness
3. Avoid practicing when you’re sleepy
4. Expect ups and downs
*Deep Breathing Meditation
*Mindful Rhythmic Movement
*Progressive Muscular Relaxation
*Body Scan Meditation
*Mindful Meditation
*Visualization Meditation
*Yoga and Tai Chi
*Massage Therapy

15. Health Benefits of Laughter
Decreases blood pressure
Increases vascular blood flow & oxygenation of blood
Works out diaphragm, abs, facial, leg and back muscles
Reduces stress hormones
Improves immune response
Defends against respiratory infections
Increases memory and learning
Improves alertness, creativity and memory
Triggers the release of endorphins

16. Funny video clips https://www.youtube.com/watch?v=MWA7DONUG8Q

17. Time Management

18. Time Management

19. Time Management

20. Stress Relief ideas Walk *Take deep breaths
Spend time out in nature *Make a to-do list
Call a friend *Take a nap
Play a competitive game (tennis, racquetball) *Do a hobby
Write in a journal *Practice yoga
Take a bath *Practice Tai Chi
Light a scented candle *Self-talk
Drink tea, coffee, hot chocolate (decaf!) *Think positive- attitude change
Play with a pet *Make a check list
Work in a garden
Get a massage
Read a good book
Listen to music
Watch something funny
Draw or paint
Sing out loud