StressLearning Log

What seems to cause stress?

Learning Log

0Groups0 You and a friend are talking about leaving home for

college. 0Come up with what would be said between you on how this

decision is stressful but also positive.

0Why is the change both positive and stressful?

Stress

0The response of your body and mind to being challenged or threatened0 Situations0 Events 0 People

0Two types0 Eutress & Distress

Eustress0Positive stress

0 Normally moderate levels0Enhance performance

0 Accomplish goals0 Escape from dangerous situations

0 Roller coaster ride

Distress

0Negative stress0 Usually overwhelming0 Negative on performance & Health

0Difficult tests & Fears

Learning Log0Look at list

0 Which would you classify as positive, negative, or both?0Being accepted into college?0Breaking up with girlfriend/boyfriend?0Having Parent lose their job?0Learning you were adopted?0Not making the team?0Being elected into student government?0Being recognized for an achievement?0Leaving home for college or a job?

0 Name at least 3 things that stressed you out this weekend.

Stressors0An event or situation that causes stress04 major stressors

0 Major life changes0 Catastrophes0 Everyday problems0 Environmental problems

Major Life Changes0Positive

0 Graduating from high school0 Getting married0 Having a child/Adopting a child

0Negative0 Having a serious illness0 Death of a loved one0 Losing job

Catastrophe

0Unexpected event that threatens lives and may destroy property0 Snow/Sand storms0 Earthquake0 Tornadoes0 Terrorism

0May deal with psychological effects for years

Everyday Problems

0Most common, usually minor but often0Hassles

0 Misplacing keys0 Having too many homework assignments

0Conflicts0 Disagreements0 How you dress0 Music

Environmental Problems

0Stress from your immediate surroundings0 Noise/Math activity0 Living near airports/train tracks0 Unsafe or crowded conditions0 Weather conditions

Fight or Flight

• 3 stages• Alarm• Resistance• Exhaustion

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Alarm Stage

4) Breathing rate increases.

5) More sugar released into blood. Ability of blood clot increases.

6) Flow of blood to skin reduced. Sweating increases.

8) Pupils open wide.

10) Lump forms in throat as muscles contract.

3) Flow of blood to brain increases.

2) Heart rate and blood pressure increase.

7) Flow of blood to digestive system reduced. Digestion slows. More stomach acid produced.

1) Adrenaline released into blood.

9) Muscles tense. More energy produced by cells.

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Fight-or-Flight Response

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Resistance Stage• During this stage, your body adapts to the continued

presence of the stressor.

• The work that your body does during the resistance stage uses up a lot of energy. As a result, you may become tired, irritable, and less able to handle any added stress.

• Your body can no longer keep up with the demands placed on it.

• Your physical and emotional resources are depleted.

Exhaustion Stage

• Exhaustion occurs only if a stressor continues for a long time—usually weeks, months, or even years.

0 Warning signs include changes in how your body functions & changes in emotions, thoughts, and behaviors.

0 Interferes with focus & thinking clearly0 Driving when stressed

Stress & Illness

0Triggers certain illnesses, reduces body’s ability to fight an illness, & makes some diseases harder to control0 Stomach Ache0 Asthma0 Head Ache0 Disease Resistance0 Heart Disease

Stomach Ache

0Disruption in the digestive system0 Gas, cramps, diarrhea

0 Increases stomach acid0 Ulcers

Asthma

0Air passage narrows making it harder to breathe

Headaches

0Tension in muscles surrounding head0 Make it pound and ache

0Migraines occur when vessels constrict & then expand to allow oxygen though0 Keep a journal of triggers0 Triggers chocolate & caffeine

57% of females and 36% of males report having at least one headache a week

Disease Resistance

0Prolonged stress slows down immune system0Weakened immune system allows minor illnesses to

become more frequent

Heart Disease

0Alarm Stage0 Heart beats faster to increase blood flow

0High blood pressure kills0 Silent Killer

Time Management

0Poor time management is one of the biggest contributors to stress

0Track your time0Make a daily “To Do” list0Prioritize tasks0Plan your day0Monitor progress

Time Management

0Make a “To Do” list0 Before bed-Tasks you must do-Break down

0Prioritize tasks0 A=very important, B=somewhat important, C=not very

important0Plan your day

0 Time for each, Unplanned events, Do A’s first0Monitor progress

0 Is this the best use of my time?

Time Management

0Monitor progress0 Is this the best use of my time?0 Am I doing a task C because A seems overwhelming?0 Is this the right time to do this task?0 Am I being distracted by phone calls or instant

messaging?

0Stress video0What stress are these teens experiencing?0How do they handle this stress?0Do you experience these stressors?

Mental Rehearsal

0Practice an event without actually doing it0 Imagine performing your best0Difficult to keep focus0Mental rehearsal does not replace the need for

actual practice

Progressive Relaxation

Stress and PersonalityYour personality influences your assessment of a situation.

Avoid Negative Thinking

0Monitor internal thoughts0 Substitute positive thoughts for negative0 “ I’ll never be able to do this”

0 “I can do this” “I prepared for this”0 “Everyone will think I am stupid”

0 “I am going to have fun!” 0 “I’m not as good as others”

0 “ I will try my best” “I will beat my record from last time”

Humor0Laugh after doing/saying something dumb0Quickly deal with stressor & keep in perspective

0Avoid laughing at serious situations0Making fun of yourself vs. other people

Build Resilience0The ability to recover from extreme or prolonged

stress0 Take care of yourself0 Build a support system0 Take action0 Service0 Write about stressful situations0 Go easy on yourself0 Put things into perspective0 Find hassle-free zone0 Stick to daily routines

Build a Support System

0Parent or adult relative0Teacher/coach0School counselor/nurse0Sibling/friend

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Responses to Stress VaryHow you react to a stressor depends on how you assess the situation.

• Is this situation a threat to my well-being?

• Do I have the necessary resources to meet the challenge?

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Aiming for Perfection• A perfectionist is a person who accepts nothing less

than excellence.

• There are ways to break the cycle and reduce your stress.

• Accept that you cannot be perfect.

• Take pride in the things you do well.

• Don’t focus on your mistakes.

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Vocabularyoptimism A tendency to focus on the positive aspects of a

situation.

pessimism A tendency to focus on the negative aspects of a situation and to expect the worst.

perfectionist A person who accepts nothing less than excellence.

resilience The ability to recover from extreme orprolonged stress.

catastrophe An unexpected event that threatens lives and may destroy property.

stressor An event or situation that causes stress.

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Vocabularystress The response of your body and mind to being

challenged or threatened.

eustress Stress that produces positive effects.

distress Stress that produces negative effects.