Personality, Self-Esteem

and Managing Stress

Name ________________Period:_______________

Personality and Mental Health:Describing Personality

• PERSONALITY: the qualities and traits, including behavior & feelings, that are characteristic of a specific person.

• How would you describe your own personality?– EXTROVERT: friendly, outgoing – INTROVERT: person whose thoughts

and feelings are directed inward

Personality and Mental Health:Describing Personality

– OPTIMIST: person who focuses on the positive side of things and expects a favorable outcome

– PESSIMIST: person who focuses on the negative side of things and expects an unfavorable outcome

– ASSERTIVE: self-assured; able to stand up for oneself and express feelings in an non-threatening way

– PASSIVE: holding back one’s feelings and yielding to others

– AGGRESSIVE: communicating one’s opinions and feelings in a way that may seem threatening or disrespectful to others

Assertive MessagesNonverbal Messages

Sit or stand tall, look directly at the person, use a steady voice, use appropriate gestures

Verbal Messages

      I-messages: I   (think, feel, need, want, believe)   .

Refusal Skills

Saying the word “no”, repeat “no” if necessary, give your reasons, show that you care

Name that trait!

• 1. You get up, leave the room and slam the door.

• (passive-aggressive) • 2. You say, " I want to see the program I was

watching. Please change the channel back." • (assertive) • 3. You yell, "What are you, stupid? Don't you

see I'm watching my show?“• (aggressive)

Personality and Mental HealthThe Healthy Personality

• MENTAL HEALTH: the state of being comfortable with oneself, with others, and with one’s surroundings.

• People who are mentally healthy are:– Realistic about strengths and weaknesses– Avoid high risk behaviors (drugs, tobacco, etc.)– Fun loving and are able to relax alone or with others– Able to LAUGH at themselves– View a change as a challenge and an opportunity– Put their talents and abilities to good use.– Able to feel enjoyment and a sense of achievement– Respect everyone’s value as a human being –including

their own

Personality and Mental Health:How is Personality Formed?

1.Heredity: born with distinct temperaments2.Environment: modifies traits

– MODELING: copying the behavior of others– Friends, family, school, teachers, and culture– American teens spend more than 50% of

their time with other teens– PEER GROUP: people who are about the

same age and share similar interests

By young adulthood your personality traits are fairly well established– Still able to work to change traits with which

you are not satisfied

Self-Esteem and Your Health

• SELF-ESTEEM: the confidence and worth that you feel about yourself

• More than any other factor, SELF-ESTEEM has a DIRECT effect on all aspects of your health- mental, social, and physical.

HIGH SELF-ESTEEM:Realistic views of strengths & weaknesses, remains positive even when they fail at a task, accept selves as they are, form close relationships, values self by taking care of health & avoiding risky behaviors

LOW SELF-ESTEEM:Negative opinion, judge self harshly, worry about what others think of them too much, “act” in public, lack self- confidence

How is self esteem formed?

• Over the years you have received feedback - messages from others that indicate who they think you are or what they think you are like.

• Positive and negative feedback from parents, peers, media – both verbal and nonverbal.

• A person with mostly positive feedback will have high self esteem

• A person with mostly negative feedback will most likely have low self esteem and fragile mental health.

Self-Esteem:Self-Esteem and Your Health

• Teens with low self- esteem…– Increased chance of

serious health problems

– More likely to use drugs

– More likely to drop out of school

– More likely to suffer from eating disorders

• Improving self- esteem:– Learn to focus on strengths– Select friends who will

support & encourage you to do your best

– Avoid dwelling on defeat– Practice good health habits– Avoid doing things that “go

along with the crowd”– Set goals for yourself– Take time each day to do

something you enjoy– Avoid negative thinking– Have the ability to LAUGH

at yourself

Substituting realistic self-talk for negative self-talk

Cognitive Distortion

Negative Self-Talk Realistic Self-Talk

Focusing on Negatives

School is so discouraging- nothing but one hassle after another

School is pretty challenging and has its difficulties, but there certainly are rewards

Expecting the worst

Why would my parents want to talk with me if not to yell at me?

I wonder why my parents want to meet with me. I guess I’ll just have to wait and see.

Overgeneralizing (After getting a poor grade on a paper) Just as I thought- I’m incompetent at everything

I’ll start working on the next paper earlier. That way, If I run into problems I can consult with the teacher.

Substituting realistic self-talk for negative self-talk

Cognitive Distortion

Negative Self-Talk Realistic Self-Talk

Minimizing I won the speech contest, but none of the other speakers were very good. I would not have done as well against stiffer competition.

It may not have been the best speech I’ll ever give, but it was good enough to win the competition.

Blaming Others I wouldn’t have eaten so much last night if my friends hadn’t insisted on going to that restaurant.

I overdid it last night. Next time I’ll make different choices.

Magnifying

events

They went to a movie without me. I thought we were friends, but I guess I was wrong.

I’m disappointed they didn’t ask me to the movie, but it is not that big a deal.

Believing you’re the cause of everything

Molly seems so depressed today. I wish I did not have that argument with her yesterday.

I wish I handled the argument better, but I don’t even know if she is still mad about that. Either way Molly is responsible for her actions.

Expressing Emotions:Common Emotions

• EMOTIONS: are signals that tell your body how to react – they are simply the way your body and mind respond to input

• Love: • Many types of love (ex. Between family members,

in marriage, and love between friends)• Felt towards places, things, & people• One of the most positive emotions people are

capable of• Ability to give and receive love is essential to

mental health

Common Emotions

Empathy – is the ability to imagine and understand how someone else feels.

• It is being able to “walk” in another’s shoes.

• When you are empathetic, you can reach out to others and receive their gestures of warmth and caring in return.

• As with all emotions, it is not healthy to be overwhelmed with concern for other’s feelings at the expense of your own needs.

Expressing Emotions:Common Emotions

– Anger:- When people let their emotions carry them into anger, they face dangers of losing friendships, losing their jobs, or precipitating violence from those whose actions have upset them. Positively directing emotional energy is essential to healthy living.• Anger can be helpful or harmful• How can it be helpful???

What is the best way to deal with anger?

1. Accept and recognize feelings – DO NOT ignore them!!

2. Find a HEALTHY way to express those feelings! Go for a walk, scream, punching bag – no, not your younger brother

3. After you have calmed down…and it may take several days, think about EXACTLY what made you angry

4. Consider what constructive action you can take to improve the situation or prevent another angry episode.

Expressing Emotions:Common Emotions

• Anger:– Primary Emotions

that cause Anger•Disappointment•Embarrassment•Jealousy•Hurt Feelings•Frustration•Fear

Expressing Emotions:FEAR

GUILT: Can stop you from doing something you know is wrong

• Too much guilt could lead to doubt in oneself

• Best way to deal with guilt is to correct the situation if possible and to talk about your feelings

HAPPINESSHAPPINESSStrong Strong positive positive emotionemotionNormal response to pleasant events in one’s Normal response to pleasant events in one’s lifelifeWhat makes you feel happy?What makes you feel happy?

Do what makes you happyDo what makes you happyThe good feelings that result from activities The good feelings that result from activities which make you happy will stay with you for which make you happy will stay with you for the rest of you lifethe rest of you life

Expressing Emotions:Common Emotions

– Sadness:• Sorrow or unhappiness• Normal response to disappointing events in one’s

life• Feeling usually passes quickly, but prolonged

sadness could be a sign of depression• DEPRESSION: an emotional state in which you

feel hopeless and worthless• GRIEF: a period of deep sorrow• Overcoming sadness:

– Admit emotion– Share feelings

Expressing Emotions:Coping with Your Emotions

• COPING STRATEGY: A way of dealing with an uncomfortable or unbearable feeling or situation – used consciously or unconsciously

Also known as:• DEFENSE MECHANISMS: An unconscious

or conscious a way of defending oneself against difficult feelings

• Sometimes coping strategies can protect you from painful events, but if overused, they can stunt emotional growth. If depended upon too much, one may not learn to express true feelings.

Expressing Emotions: Defense Mechanisms• Denial

– Refusing to recognize the existence of an emotion

• Identification– Assuming the qualities

of someone you admire

• Compensation– Making up for weakness

in one area by excelling in another area

• Rationalization

• Making excuses for feelings and/ or actions

• Projection– Putting your own

faults onto another person

• Daydreaming– Fantasizing to escape

unpleasant reality

Coping with Your EmotionsDefense Mechanisms

Displacement– Transferring emotions from

the original source to an inanimate object

Regression– Reverting to immature

behavior to express emotions

Expressing Emotions:Coping with Your Emotions

• Other Coping Strategies– Confront situation, turn

it into a positive if you can

– Release energy by exercising, cleaning, etc.

– Take a break by reading, walking, writing in a journal, etc.

– Talk through you feelings with someone you trust

• Harmful Coping Strategies– Strong emotions could

cloud a person’s judgment

– A person could turn to coping strategies which make the situation worse for him/ her

• Acting out in violent ways• Using alcohol or drugs• Withdrawing from friends

and family

Managing Stress•What Causes What Causes Stress?Stress?•How Stress How Stress Affects the Affects the BodyBody•Stress and Stress and PersonalityPersonality•Managing Managing StressStress

Managing Stress

So just what is stress and what causes it???

• STRESS: is a reaction of the body and mind to threatening or challenging events in one’s life.

• You experience stress when situations, events, or people make demands on your body and mind

What Causes Stress?:The Many Causes of Stress

• STRESSOR: something that causes stress– Major life changes: new

school, moving to a new town– Everyday problems: lost

shoe, missing keys, etc.– Physical surroundings:

crowded bus, weather, jammed locker

• At moderate levels, stress can improve your ability to concentrate and perform at your best.

Stress can be positive!!!

• Positive Stress– Promotes growth and

accomplishment•Also called EUSTRESS

– Examples:•Feelings before athletic event/ musical performance

•Does it help you to perform better?

Stress can be Negative

• Negative Stress– Decreases ability to concentrate and

perform– Also called DISTRESS– Examples:

• Nervous to the point of being sick to your stomach• Difficulty doing every day tasksBoo for negative stress .

How Stress Affects the Body:Stages of Stress –General Adaptation

syndrome1. Alarm Stage

– Body releases adrenaline into the bloodstream

– Burst of energy – Heart beats faster– Increased rate of

breathing– Decreased amount of

blood to the skin and digestive system

– Muscles tighten– Pupils widen– Mind more alert to

take in information

– FIGHT OR FLIGHT RESPONSE:

a series of physical changes that prepare the body to react to stress

Stages of Stress

2. Resistance Stage– Body tries to recover from alarm stage and

go back to normal homeostasis

• A steady state or balance; the normal, balanced state of the body’s internal systems

• All stressors trigger the same stress response in the body, but at different levels of intensity

How Stress Affects the Body:

Stages of Stress3. Exhaustion Stage _ only occurs if distress continues

over a long period of time

– Body is worn down and no longer has enough energy to fight off the stressor

– More susceptible to illness, because body remains in unbalanced state

– Most likely to enter this stage if stressor is out of your control, or if stressor continues for a long time

How Stress Affects the Body:Recognizing the Signs of

Stress• Physical Signs

– Muscle tension– Headache– Upset stomach– Pounding heart– Increased sweating– Dry mouth– Trembling/

twitching

• Emotional Signs– Irritability– Anger– Impatience– Nervousness– Forgetfulness– Negative thinking– Excessive worrying– Loss of interest– Cry easily

How Stress Affects the Body:Recognizing the Signs of

Stress• Behavioral Signs

– Sleep problems– Loss of appetite– Overreacting– Drug abuse– Hurrying– Withdrawing from

relationships– Criticizing others– Fidgeting

By recognizing these signs early, you may also be able to prevent some of the more serious effects

of stress.

How Stress Affects the Body:Stress and Illness

• Severe or prolonged stress can affect health

• Illness can be brought on or made worse by stress– Lowered resistance to infection (body

less able to fight off infection)– Makes some conditions more difficult to

control• Asthma: attacks more likely• High Blood Pressure: increased blood flow• Heart Disease: heart must work harder

when under stress

Stress and Personality• How you react to a stressor could depend

on….– Is this situation a threat to my well- being?– Do I have the necessary resources to meet the

challenge?• Time• Skills• Experience• Energy

• Just as your personality is unique, so is the way you react to potentially stressful situations

Stress and Personality:Personality Type

• TYPE A PERSONALITY– Behavior pattern characterized by

competitiveness and a strong desire to succeed•Try to accomplish as much as possible in

a short time•Driven to accomplish goals•Set high standards for self

Personality Type

Type B Personality– Behavior pattern characterized by calmness,

less competitive, and not as concerned about accomplishment• Less likely to feel stressed if you do not

meet standards• Less likely to develop stress related illness• May cope with challenges by ignoring them

Stress and Personality

• Perfectionism – is a person that accepts nothing less than excellence from him/herself

• Perfectionist sometimes take things too far• Can lead to a vicious cycle of trying harder and

never being satisfied• Perfectionist often have trouble meeting

deadlines and taking risks• They suffer from high levels of stress

How to break the cycle of perfectionism

• It’s not easy!!!

• Accept that you cannot be perfect

• Take pride in the things that you do well rather than focusing on your mistakes. As a result, you will have a lower level of stress and an increased level of satisfaction

Stress and Personality

Negative thinking:• People with negative thinking only increase

their level of stress. They make it almost impossible to succeed.

• One way to stop negative thinking is to “coach” yourself through an upcoming stressful event. In your mind, go through the event, step by step, giving yourself positive messages such as “I can do this.”

Stress and Personality• Hardiness – some people experience a great

deal of stress but do not become ill as a result. These people have what is called a “hardy personality.

• They view stressful events as challenges or opportunities rather than threats

• They are deeply involved in and are committed to whatever they are doing.

• They have a sense of control over what they are doing. They feel that they can influence the outcome of the stressful event.

Three steps for managing stress

• Step one: Identify the source: In order to

manage stress, we must identify where it is coming from. Identifying the source of stress can be trickier that it might seem at first!

Three steps for managing stress

• Step 2: Eliminate the source of the stress,

if possible. Sometimes it is possible to get rid of the source of stress. For example, a student who has too much to do can eliminate an extra- curricular activity, or work fewer hours at a part time job

Three steps for managing stress

• Step 3: Change the way we handle stress.

Instead of engaging in negative thinking ( I can’t do it ) we can think positively!

We can deal with it head on, or discuss it with a supportive person.

Managing Stress

• Managing stress helps to restore the balance in you life

• Managing stress prevents the stressors from taking control and making you ill

• Additional ways to handle stress– Eat well– Exercise regularly– Express your feelings– Say “NO” to alcohol and drugs

Managing Stress:Stress Management

Techniques• Confronting the

Problem– Devise a plan to

solve the problem– Many stressors in

your life are things that you can work to change

– Direct your energy toward those things you are able to change

• Time Management– Do you often wish

there were more hours in the day?

– Do you put things off until the last minute?

– Poor time management is one of the BIGGEST contributors to stress

Managing Stress:Stress Management Techniques

• Physical Activity– Provide the body

with an outlet for built up energy

– Take your mind off problems

– Give yourself a chance to relax

– Do activities that you enjoy

Stress Management:Stress Management

Techniques• Relaxation

– A state when the mind and body are resting

– Deep breathing relaxes muscles, take in more oxygen which helps the body function better

– Progressive relaxation: concentration on each group of muscles in the body one at a time

– Read a book, take a nap, listen to music, stretching, take a hot shower, etc.

Mental rehearsal - - Practice event in your

mind, imagining yourself performing at your best

- Increases confidence in ability to perform

- Often done by Olympic athletes

Stress Management:Stress Management

Techniques• Getting Help When

You Need It– Recognize when stress

is becoming overwhelming

– Sharing your problems often helps you to see them more clearly

• Humor– Laughter helps to

relieve feelings of stress

– Deals quickly with stressor

– Can be harmful if laughter is used to cover up true feelings or if used inappropriately