Managing Stress in Your Life

What is stress?

Stress is the body’s and mind’s reaction to everyday demands or threats.

Kinds of StressDISTRESS = Negative Stress

EUSTRESS = Positive Stress

Results from too much pressure or trauma and you do not know how to deal with it.

ex) Having a lot of homework

ex) Running to catch the bus when it is driving away

ex) Trying to find a homecoming date.

Can help you achieve your goals.

Certain levels of stress help us focus and concentrate better.

ex) If you are concerned with grade, you will study harder

ex) ?????

Kinds of StressorsStress occurs in response to stressors

= any stimulus that produces a stress response

PeopleObjectsPlacesEvents

Situations that cause you to react

STRESSORSLIFE SITUATIONS

ENVIORNMENTAL

BIOLOGICAL

COGNITIVE(THINKING)

PERSONAL BEHAVIORS

School problems

Unsafe neighborhood

Illness Poor self-esteem

Smoking

Peer pressure

Natural disaster

Changes in body

Not fitting in

Relationship Issues

Family Problems

War Injury Personal appearance

Alcohol and drugs

The Body’s Response to Stress…A series of events is put into action as your body prepares itself for “danger”

How your body and mind react is your stress response

The combination of the stressor and your stress response adds up to your stress

ex) if you hear a firecracker without expecting it, you may jump at the sound without thinking, or your heart may suddenly start to race.

recognize the sound = realize no real danger = response is minimal

mistake sound for gun shot = stronger stress response

The Body’s Response to Stress…Two major systems of the body =

1. nervous system and 2. endocrine system

The body’s response is largely involuntary, or automatic

It happens in 3 stages and can occur whether the stress is physical or emotional, positive or negative

ALARM see figure 4.3 - The 1st stage in the stress response,

when the body and mind go on high alert.

- There is a natural release of the hormone adrenaline.

- Adrenaline = the “emergency hormone” secreted by adrenal glands to prepare the body to respond to a stressor

****Heart ↑ providing more blood to brain and muscles, breathing ↑ providing more oxygen to the body, throat muscles may

contract making swallowing difficult, arms and legs may tighten

RESISTANCEThe 2nd stage in the stress response, your

body adapts and reacts to the stressor.

If caught in high-stress situations, the body functions at a higher-than-normal level. Individuals can accomplish incredible feats of strength. ex) lifting car to save a child trapped under it

If in the stage for too long, mind and body can wear down.

FATIGUE The 3rd stage of the stress response, resulting in a tired feeling that lowers one’s level of activity.

***If the body is continually exposed to stressors or one stressor is prolonged this can lead to a

PSYCHOSOMATIC RESPONSE= a physical reaction that results from stress rather than from an injury or illness.

(SEE PAGE 95) Some physical effects of stress include:

* headache* high blood pressure* clenching jaw or grinding teeth* weakened immune system

REVIEW1. What is stress?

2. Which comes first, the stressor or the stress response?

3. List two examples of a potential stressor in your life. Pick one life situation stressor and one cognitive/thinking stressor.

4. Does your body respond to stress voluntarily or involuntarily?

5. Name the three stages of stress.

6. Which stage does your body release the hormone adrenaline?

LESSON 3 – Managing Stress

Dealing with stressMany people don’t know they are stressed

out until they have a serious effect or it affects their health

Teens today suffer from chronic stressTo avoid chronic stress know yourself and

what stressors you have in your lifeYou cannot avoid stress!

So, how do I manage or reduce the stress in my life?Don’t take on too much

i.e., don’t over load your scheduleLearn how to say noCut back on some activitiesUse a planner to better organize your

schedule

Be realistic with yourselfDon’t put too many expectations on yourselfDon’t expect to be perfectTry to make goals reachable and if you don’t

reach them allow yourself some graceDon’t be afraid to ask for help

Sleep!

Learn how to relaxFind activities that take your mind off of stress

i.e., reading, exercising, watching t.v., drawingDon’t do this for too long or you will become

more stressedPlan it in your schedule

Treat your body wellEat healthyExerciseTake vitamins

Check your outlookA poor attitude and lead to stressTry to be positiveBe optimisticIs your glass half full or half empty?

Deal with your problemsLetting your issues last can build up

unnecessary stressStress is additive!See a counselor or talk to someone about the

problems you are dealing with

Lesson 3

Coping with Loss and Grief

Coping with loss and griefVideoWe all experience a loss or grief at some

point and we all grieve in our own way!

However, acknowledging loss is one way to help begin the healing process

Stages of grief: a variety of reactions that may surface as an individual makes sense of how a loss affects him or her

THE GRIEVING PROCESS (see page 103)DENIAL OR NUMBNESS

Difficult to believe the loss has occurred

EMOTIONAL RELEASE crying

ANGER Person feels powerless and unfairly deprived

BARGAINING Loss sets in, person may promise to change what was lost

DEPRESSION Beyond the feeling of sadness, feels isolated and alienated

REMORSE Pre-occupied with thoughts how the loss could have been prevented

ACCEPTANCE Faces reality of loss, experiences closure

HOPE Remembering becomes less painful, looks to future

HEALINGExperiencing and accepting your feelings

during grieving is necessary.

Coping= dealing successfully with difficult changes in your life

DEATHONE OF THE MOST PAINFUL LOSSES WE

CAN EXPERIENCE!

Most people respond to a loss by mourningMourning= the act of showing sorrow or grief

People do this by talking about the person, searching for meaning, and experiencing the pain

Signs that someone may be dealing with griefSome people don’t express grief in the

healthiest way. Some poor ways someone might deal with grief are:Chronic depression, sleeping difficulties,

restlessness, self-esteemAcademic failure or indifference to school-

related activitiesDeterioration or relationships with friends and

familyRisk-taking behaviors such as alcohol abuse,

fighting, or sexual experimentationActing overly mature or strong

SHOWING EMPATHY (page 104)

Show empathy when someone is grieving!Ways to show support when one is grieving:

1. help the person recall happy and positive memories

2. be a good listener3. don’t rush the grieving process or attempt to

resolve the person’s grief

COPING WITH TRAUMATIC EVENTS

Traumatic event= event that has a stressful impact to overwhelm your normal coping strategies.

Ex. Accidents, violent assaults, suicides, natural disasters

Seek support from family, friends, and community groups. Also, try to resume your normal activities as it can help the grieving process!

Where to get helpThe Healing Place: A Center for Loss &

ChangeOffer support and grief for people ages 3-19

http://www.thehealingplaceinfo.org/

Hospice: Helping Teenagers Cope with Griefhttp://www.hospicenet.org/html/services.html

School counselorsParents, friends, or people you trust