Stress

What is Stress anyway?Stress-

The body’s and mind’s reaction to everyday demands or threats.

Stressor- Anything that causes the stress response

Distress-Negative stress

Eustress-Positive stress

Fight or Flight mode

We react quickly, usually without thinking and either fight or flee the scene to SURVIVE !

What happens when you're stressed?

Adrenaline- “emergency” hormone secreted by the adrenal glands to prepare the body to respond to a stressor. (fight or flight mode)

- - Think of it as a survival mechanism Think of it as a survival mechanism - Physical effects? Think of a situation in which - Physical effects? Think of a situation in which

you felt scared/threatened...what happened?you felt scared/threatened...what happened?- heart beat and breathing faster

- pupils dilate to see better

- increased strength and speed as blood goes to muscles and brain

- decreased digestion (thank goodness)

- Increased stomach acid

- Decreased sensation to pain

Stress test

Take this mini stress test to get a good indicator of your current stress level.

We’ll learn how to cope in healthy ways at the end of this lesson

What's your personality type?

Type A Personality – Competitive, need to succeed, focused on time, organized, loves schedules, impatient, may walk and talk fast

- most likely to develop stress related illnesses.

Type B Personality- A “laid back,” noncompetitive, not concerned about time, does not like schedules, patient, may walk and talk slowly

- less likely to suffer from illnesses related to stress.

What’s your type?

Each time you agree with one of the statements, put a tally mark in your notes:

1. I become angry or aggravated if I have to stand in line for more than 10 minutes

2. I enjoy doing more than one thing at a time3. I try very hard to “win” at ANYTHING4. I feel guilty if I am doing nothing5. I hate to lose at anything and I actually become angry if I do6. I speak, eat, and move quickly7. I interrupt people who talk slowly to speed up the conversation8. I rarely, if ever, procrastinate9. I have a strong need to be successful at everything10. I set deadlines, “to do lists” and schedules for myself

Results

The more tally marks on your paper, the more likely you are………………

TYPE A

The fewer tally marks, the more likely you are……………..

TYPE B*It is important to know our type and know how to

work to relax, reduce unnecessary stress, be successful in life!

Stress Related Illnesses • Stomach aches• Insomnia• Headaches• Constipation/diarrhea • High blood pressure• Anxiety / Depression / panic attacks• Memory problems• Acne • Back pain / tight muscles• Shortness of breath• Greater risk of getting colds/flu• Urinary tract infections (UTIs)• Changes in sexual desire and performance• Seriously: Stress can effect EVERY body system!!!!!!!!!!!!!!!!!!!Seriously: Stress can effect EVERY body system!!!!!!!!!!!!!!!!!!!

Key Point:

• You can actually avoid stress-related illnesses by coping with stress in a healthy way !

• It’s important to know how to cope with stress!

Reducing Stress

More Stress Reduction Tips

1. Remember, we CHOOSE our attitudes!

2. Learn and practice time management skills

3. Avoid demanding too much of yourself (ask for help!)

4. Make “to do” lists

5. Make time to relax

6. Remember it is ok to CRY

7. Avoid prolonged sitting!

Things that do NOT reduce stress

Caffeine (energy drinks, coffee, soda, chocolate, tea)

Alcohol

Marijuana

Nicotine (cigarettes, chew)

Sugary “comfort” foods

TOO MUCH relaxing (tv, video games, internet, naps) can lead to procrastination and time pressures!

Conclusion

• YouYou get to get to choosechoose how to handle stress how to handle stress– There are healthy and unhealthy ways to deal There are healthy and unhealthy ways to deal

with stresswith stress

• The choice is yours! Choose wisely The choice is yours! Choose wisely because the effects of stress do add up because the effects of stress do add up over time!over time!