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Chapter 8: Managing Stress and Anxiety

Discuss Glencoe Health text page 197

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Stress – reaction of the body and mind to everyday challenges and demands

Eustress (+ stress) gives you extra energy that causes you to be motivated to reach your goals

Distress (– stress) failure to accomplish or do something

Perception – act of becoming aware through the sensesWhen do you perceive various levels of stress?

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Life Change Units/Life Events101 Getting married92 Pregnant & unwed87 Death of a parent88 Acquiring visible deformity89 Parents divorce77 Unwed father90 Alcohol & drug involvement91 Parent jailed for 1 year or more92 Parents separation93 Death of brother/sister94 Change in acceptance of peers95 Unwed, pregnant, teen sister64 Discover you are adopted96 Parent remarried97 Death of a close friend62 Visible congenital deformity98 Serious illness (hospitalized)99 Moving to new school district

56 Failing a grade in school100 Not making extracurricular activity55 Serious illness of parent101 Breakup with boy/girl friend53 Parent jailed 30 days or less102 Beginning to date103 Suspended from school50 Newborn brother/sister104 More arguments with parents105 Outstanding personal achievement46 Parent lost job106 Change in parent financial status45 Acceptance to college of choice107 Serious illness of brother/sister108 Parent increased absence from home (job)109 Brother/sister leaves home110 Death of grandparent34 3rd adult added to family

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Stressor – anything that causes stress

Biological – illness, injury, or disabilities Environmental – poverty, pollution, noise, natural

disasters/catastrophes Cognitive/thinking – perceive situation an its effects

on you & the world Personal behavior – negative reactions in the body &

mind Life situation – death of loved ones, separation,

divorce, relationships

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Physical SignsMuscle tensionHeadacheUpset StomachRapid heart beatShortness of breathIncreased sweatingDry mouthSkin rashTremblingTwitchingGrinding teethNail biting

Emotional SignsIrritability, angerImpatienceNervousnessForgetfulnessInability to concentrateNegative thinkingExcess worryingLoss of interestSelf-criticismIncreased crying

Behavioral Signs Loss of appetite Overeating Drug abuse Sleep problems Restlessness Hurrying Talking fast Withdrawing from

relationships Criticizing others Reckless behavior Fidgeting

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General Adaptation Syndrome – how body responds to stressors

Stage 1Alarm stage – body and mind go on high alert. Figure 8.1 page 200

Adrenaline is releasedFight or Flight response – defend or fleeHeart beats fasterBreathing quickens to provide more oxygenMuscles tighten Less blood flow to the digestive system

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General Adaptation Syndrome – how body responds to stressors

Stage 2Resistance stage – body adapts to the rush created by the

alarm stage and reacts to the stressorIs the reaction in a + or – way?

Try to recover from alarm stage and return to a normal balanced state (Homeostasis)

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General Adaptation Syndrome – how body responds to stressors

Stage 3Fatigue/Exhaustion stage – when exposure to stress continues

for a long period of time- Less able to resist new stressors- Mind and body become exhausted or tired, irritable, illness sets in- May lead to unhealthy behaviors, illness or even death

Physical fatigue – soreness and pain in muscles causing them to tire quickly (body)Psychological fatigue – constant worry, overwork, depression, boredom, isolation, overwhelmed (mind/brain)Pathological fatigue – lowered immune system less capable of fighting off diseases

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Physical effects of Stress

Psychosomatic response – physical reaction that results from stress rather than from injury or illness

Psycho = of the mindSomatic = of the body

• Examples are headache, asthma, high blood pressure, weakened immune system, muscle soreness, fatigue, nausea

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Mental/Emotional & Social Effects of Stress

• Difficulty concentrating, mood swings, risks of substance abuse

Chronic stress – stress associated with long-term problems that are beyond a person’s control

• Decreased by engaging in physical activity, looking for support among friends and family, finding a hobby or activity that relaxes you, and avoiding using tobacco, alcohol and drugs

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Identifying Personal Causes of Stress

• Life events (marriage, children, divorce)

• Physical stressors (injury, illness, work, sports)

• Daily hassles (work/job/chores, school, care for pets/siblings/elders)

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Managing Stress

Plan aheadGet adequate sleepRegular physical activityEat nutritious food - regular meals, limit

“comfort” foods, limit caffeineAvoid tobacco, alcohol, and other drugs

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Stress-management skills – skills that help an individual handle stress in a healthy, effective way

Redirect your energyRelax and laugh

Relaxation response – state of calm that can be reached if relaxation techniques are practiced

regularlyKeep a positive outlookSeek support when needed

Anxiety – condition of feeling uneasy or worried about what may happen

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Depression – prolonged feeling of helplessness, hopelessness, and sadness

Reactive depression – response to a stressful situation that eventually goes away

Major depression – medical condition requiring treatment, more severe and lasts longer

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Help for Anxiety and Depression

• Talking to supportive people• Getting more physical activity• Volunteering (builds self-esteem and makes oneself

feel good)

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Resiliency – ability to adapt effectively and recover from disappointment, difficulty, or crisis

Achieve long-term success in spite of negative circumstances

Factors that Affect Resiliency:

External factors (family, friends, school, and community)

Internal factors (you have control over attitudes, perceptions, behaviors, learning, positive values, social competency/empathy & friendship, positive identity)

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Protective factors – conditions that shield individuals from the negative consequences of exposure to risk

+ Involvement with extracurricular activities+ Commitment to learning by reading+ Stand up for your beliefs and refuse to act against your values+ Be honest with yourself and others+ Resist negative peer pressure and avoid dangerous situations+ Learn about other people and their cultures or ethnic

backgrounds+ Develop a sense of purpose+ Develop a positive outlook about your future

= EDUCATION & MAKING THE CORRECT DECISIONS