STRESS MANAGEMENT

Mr. McCarthyRogich MS

Pages 94-97Teen Health(Nevada Edition)

This Lesson Will Cover:

Part 1- Stress definitions

Part 2- Fight-or-Flight

Response

Part 3- Stress-Related Health

Problems

Part 4- Tips for Managing Stress

Learning to manage stressis an important life skill

Let’s learn what stress is …and how to manage it

DEFINITIONS:

STRESS: Your body’s response to real or imagined dangers or other life events.

Look at the definition…

• Sometimes we stress about real stuff

• Sometimes we stress about stuff that is not real or has not even happened yet!

Look at the definition…

• Various “life events” can stress us out

• Sometimes it’s one big, major event

• Sometimes it’s a bunch of small, repeated events

DEFINITIONS:

That’s right! Positive life events can actually be very stressful.

EUSTRESS: Positive stress

EXAMPLES OF EUSTRESS:• Winning the

lottery• Getting a new

job• Getting married• Having a baby• Going on “first

date”• Learning to drive• A big sporting

event• Get a new pet

DEFINITIONS:

DISTRESS: Negative stressAll sorts of negative life events can be really stressful.

EXAMPLES OF DISTRESS:

• Family problems• Moving to a new

school• Argue with a

friend• Someone you care

about dies• Fired from job• Getting in a fight• You get a severe

illness• Going to the

dentist

DEFINITIONS:

STRESSOR: Anything that causes stress

REMEMBER:

What stresses one person out may not even bother another person

DEFINITIONS:

FIGHT-OR-FLIGHT:The process (response) by which the body prepares to respond to threats or deal with a stressor

There’s a scientific reason…

• When you get stressed out, notice how you feel different.

• That’s called the “fight or flight” response.

Fight or Flight:

• Your body prepares to stand up and face the threat (fight) …

• or run away (flight)

DEFINITIONS:

ADRENALINE:The hormone that gives the body extra energy

Adrenaline is what makes you feel the

temporary extra energy you get when you are under stress

THE FIGHT-OR-FLIGHT RESPONSE:

• Adrenaline produced

• Increased heart rate

• Increased sweating • Blood pressure

rises • Blood sugar rises

(continued...)

THE FIGHT-OR-FLIGHT RESPONSE

• Breathing speeds up• Pupils in the eyes

dilate (widen)• Increased mental

activity and emotions

• More blood is sent to skeletal muscles from abdomen, which increases muscle strength and messes up digestion

Are you paying attention ?

Don’t make me get stressed out !

What kinds of

health problems

can unmanaged

stress cause?

UNMANAGED STRESS CAN LEAD

TO:• Headaches

• Upset stomach and ulcers

• High blood pressure

UNMANAGED STRESS CAN LEAD

TO:

• Back Pain

• Sleeping Problems

• Heart Disease

UNMANAGED STRESS CAN LEAD

TO:

• Weight gain and diabetes

• Unable to mentally focus

UNMANAGED STRESS CAN LEAD

TO:

• Socially irritable

• Relationship problems

• Job problems

Defense Mechanisms• Denial- You refuse to face a feeling you do not

want to accept. Ex. Harry tells him he doesn’t care about the divorce

• Projection-You pretend someone else is having these feelings. Ex. Harry tells everyone that his sister is really upset about the divorce.

• Displacement- You take your feelings out on soeone other than the person who hurt you. Ex. Harry picks a fight with his best friend rather than confront his parents.

• Sublimination- You redirect your feelings into some other, more positive way. Ex. Harry focuses on his schoolwork to avoid thinking about the divorce.

UNMANAGED STRESS CAN LEAD

TO:• Feelings of

anger, anxiety, sadness, depression

• Drug and alcohol abuse

UNMANAGED STRESS CAN LEAD

TO:

• Other physical, mental, emotional, and social health issues!

• Can’t fight off diseases as well

Now we know what

stress is and how it

affects us

Let’s look at ways to manage stress !

FIFTEEN TIPS FOR DEALING WITH

STRESS:

1. Don’t worry about things you can’t

control

If you can’t change it or control it, will worrying about it help?

2. Prepare for stressful situations to

the best of your ability.

• Get ready!• Plan ahead. • Do what you can

now to make things less stressful later on.

3. Approach change with a positive

attitude.• Change is a

part of life.

• Your attitude determines how you will approach the situation.

4. Keep your sense of humor.

Sometimes you need to laugh at the crazy things that happen in life

5. Work to resolve conflicts with other

people.

• Compromise.

• Work things out with people to avoid arguments

6. Ask for help from family, friends, and

others when you need it.

• Asking for help is not a sign of weakness.

• It is a sign of maturity and growth.

7. Set realistic goals for yourself.

If your goals are not realistic, you will not reach them and get discouraged.

8. Try getting involved in sports, hobbies, or social

events.

You can meet new people, have fun, and get your mind off your troubles

9. Exercise on a regular basis.

Exercise burns off extra blood sugar and helps relieve tension.

10. Eat well-balanced, nutritious

meals.

The right nutrients help your body handle stress better.

11. Get enough sleep and rest.

You cannot deal with stress if you are sleep deprived

12. Practice good time management

skills.

• Be on time.• Do not

procrastinate. • Don’t put

important tasks off until later.

13. Consider yoga, stretching, meditation,

and other relaxation techniques.

• We are all different.

• Find a technique which works for you.

14. Avoid too much sugar, caffeine,

tobacco, and other stimulants.

• You are already over-stimulated!

• Do not throw gasoline on the fire!

15. Reward yourself! Go have

some fun!• Having fun and

letting off steam is important for your mental and emotional health.

• Hard work deserves rewards.

In which areas of stress

management do you do a good job?

In which areas of stress management

do you need to improve ?

You don’t want to end up looking like me, do you?

Too much stress is harmful to your health and well-

being