Stress!!Stress!!

What is it and how to deal with it!What is it and how to deal with it!

Chapter 4/Lesson 1: Understanding Stress Chapter 4/Lesson 1: Understanding Stress

Stress? What is that?Stress? What is that?

StressStress: the combination of the : the combination of the presence of a stressor and the presence of a stressor and the occurrence of a stress responseoccurrence of a stress response

Stressor:Stressor: any new or potentially any new or potentially unpleasant situation. (sports try-unpleasant situation. (sports try-outs, prom, going back to school outs, prom, going back to school after spring break)after spring break)

What Causes Stress?What Causes Stress?

Life SituationsLife SituationsSchool demands, School demands,

Environmental StressorsEnvironmental Stressorsunsafe neighborhood, weatherunsafe neighborhood, weather

Biological StressorsBiological Stressorschanges in body, injury, deformitychanges in body, injury, deformity

Cognitive Stressors (mental)Cognitive Stressors (mental)poor self-esteempoor self-esteem

Personal Behavior StressorsPersonal Behavior Stressorsbusy schedule, drugsbusy schedule, drugs

Different Types of StressDifferent Types of Stress

Eustress:Eustress: a positive form of stress, a positive form of stress, often associated with desirable often associated with desirable events-like winning a sports game of events-like winning a sports game of making a good grade on a paper.making a good grade on a paper.

Distress:Distress: a stress caused by a stress caused by adverse events that produce adverse events that produce negative effects-like being late for an negative effects-like being late for an important event or not making as important event or not making as good of a grade as you thought you good of a grade as you thought you would.would.

How does STRESS affect the How does STRESS affect the body?body?

(Stress Response)(Stress Response)

3 Stages of Stress3 Stages of Stress

Alarm StageAlarm StageResistance StageResistance StageExhaustion StageExhaustion Stage

Alarm StageAlarm Stage HypothalamusHypothalamus (receives danger signal from (receives danger signal from

other parts of the brain) An overreacting of other parts of the brain) An overreacting of the nervous system to get the body ready to the nervous system to get the body ready to handle the stressor known as “Fight or handle the stressor known as “Fight or Flight”. Flight”.

Pituitary gland Pituitary gland stimulates the adrenal glandstimulates the adrenal gland AdrenalineAdrenaline (emergency hormone) and (emergency hormone) and

CortisolCortisol that prepares the body to respond that prepares the body to respond increased blood flowincreased blood flow breathing speeds upbreathing speeds up Blood pressure risesBlood pressure rises Increase in perspirationIncrease in perspiration pupils dilate, hearing improves pupils dilate, hearing improves heart rate/pulse increases heart rate/pulse increases

Fear, excitement or the pressure of the stress Fear, excitement or the pressure of the stress are usually visible on the face.are usually visible on the face.

Cortisol-What is it?Cortisol-What is it?

A hormone that is produced by the A hormone that is produced by the adrenal glands.adrenal glands.

Is highly effected by stress levels Is highly effected by stress levels through metabolism, and the through metabolism, and the breaking down of fats, glucose and breaking down of fats, glucose and protein.protein.

Spikes of cortisol can cause you to Spikes of cortisol can cause you to store body fat.store body fat.

Ideal to have a steady release of Ideal to have a steady release of cortisol into the blood.cortisol into the blood.

Resistance StageResistance Stage Exposure to stress continuesExposure to stress continues Body adapts and can handle the Body adapts and can handle the

stress (only for a short time)…stress (only for a short time)… Body wears down due to the high demand Body wears down due to the high demand

of stress levels put on the body.of stress levels put on the body. Over-reaction to minor events occur.Over-reaction to minor events occur.

Irritable Irritable Sleep patterns alter due to irregular Sleep patterns alter due to irregular

hormoneshormones Mental and Physical weakness occur Mental and Physical weakness occur

causing behavior and psychological causing behavior and psychological changes can be observed. changes can be observed.

Exhaustion StageExhaustion Stage

Prolonged symptoms of Prolonged symptoms of resistance stage breaks the resistance stage breaks the body down and you get body down and you get exhausted and tired (fatigued)exhausted and tired (fatigued)

Hard to get motivated for usually Hard to get motivated for usually exciting things.exciting things.

Depression can occurDepression can occur Body susceptible to illness and Body susceptible to illness and

emotional breakdowns.emotional breakdowns. Other stressors are hard to Other stressors are hard to

handlehandle

Effects of Prolonged StressEffects of Prolonged Stress

Psychosomatic Response-Psychosomatic Response-PhysicalPhysical reaction resulting from reaction resulting from stress rather than from and injury stress rather than from and injury or illness.or illness.oHeadachesHeadachesoWeakened immune systemWeakened immune systemoHigh blood pressureHigh blood pressureoBruxismBruxismoDigestive disordersDigestive disorders

Stress TestStress Test

I am not sure exactly how it works, but this is amazingly accurate. Read the full description before looking at the picture.

The picture below has 2 identical dolphins in it. It was used in a case study on stress levels at St. Mary's Hospital.

Look at both dolphins jumping out of the water. The dolphins are identical. A closely monitored, scientific study revealed that, in spite of the fact that the dolphins are identical; a person under stress would find differences in the two dolphins. The more differences a person finds between the dolphins, the more stress that person is experiencing. Look at the photograph below and if you find more than one or two differences you need to go on vacation.

Chapter 4/Lesson 2Chapter 4/Lesson 2

Managing StressManaging Stress

Identifying what is stressful is the Identifying what is stressful is the first step in learning how to first step in learning how to manage it.manage it.The effects of stress are addictive (build up over time)The effects of stress are addictive (build up over time)

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

Chapter 4/Lesson 2Chapter 4/Lesson 2

Stress Management TechniquesStress Management Techniques

Avoid/Limit StressAvoid/Limit Stresso Use Refusal SkillsUse Refusal Skillso Plan aheadPlan aheado Think positivelyThink positively

Handle Stress/Reduce Its EffectsHandle Stress/Reduce Its Effectso Relaxation TechniquesRelaxation Techniques

Relaxation Response…state of calmRelaxation Response…state of calmo Redirect EnergyRedirect Energy

Stay Healthy/Build ResiliencyStay Healthy/Build Resiliencyo Rest, Exercise, Eat rightRest, Exercise, Eat right

Stress Management FoodsStress Management Foods

The right kind of foods can aid the The right kind of foods can aid the body in recovering faster during body in recovering faster during stressful times.stressful times.

Vitamin C-OrangesVitamin C-Oranges 3000 mg-supplement3000 mg-supplement 70 mg in a orange70 mg in a orange

Potassium: helps reduce high blood Potassium: helps reduce high blood pressure and helps nerve stimulation pressure and helps nerve stimulation in the contraction of muscles.in the contraction of muscles. Avocado, banana, dried apricots, lima Avocado, banana, dried apricots, lima

beans, cantaloupes, honeydew, potato, beans, cantaloupes, honeydew, potato, raisinsraisins

Stress Management FoodsStress Management Foods

Black Tea vs. CoffeeBlack Tea vs. Coffee

Magnesium: helps regulate Magnesium: helps regulate Cortisol levels and too little Cortisol levels and too little trigger headaches and fatigue.trigger headaches and fatigue.

Spinach, halibut, black beans, Spinach, halibut, black beans, pumpkin seeds, and okrapumpkin seeds, and okra