Stress

Managing Stress

Objective 1: List personal causes of stress. Objective 2: Apply refusal strategies for

avoiding some stressful situations. Objective 3: Discover strategies for

managing stress. Objective 4: Develop healthful behaviors

that help reduce stress.

What is stress? The effect of physical and psychological

demands (stressors) on a person

Stressor: a demand placed on the body

StressorsTwo types:

1. Eustress: positive stress

2. Distress: negative stress

Chronic or Acute? Chronic stress:

Long term stress

For example:

Workaholics often have chronic stress.

Acute stress:

Temporary stress

For example: The night before a big test you might experience acute stress.

Psychologists have identified 5 general categories of stressors. 1. Biological stressors: illnesses,

disabilities, or injuries. 2. Environmental stressors: poverty,

pollution crowding, or natural disasters. 3. Cognitive or thinking stressors: the way

you perceive a situation or how it affects you and the world

Psychologists have identified 5 general categories of stressors continued. 4. Personal behavior stressors: such as

negative reactions in the body and mind caused by using alcohol, tobacco or other drugs or by lack of physical activity.

5. Life situation stressors: death, separation/divorce, or having trouble in relationships with peers.

The Body’s Stress Response

Three phases:

1. Alarm

2. Resistance

3. Fatigue

Alarm Stage pg. 200 figure 8.1

Homeostasis: When your body’s systems function smoothly and your mind is at ease. (normal balanced state)

In the alarm stage, your body produces adrenaline.

Adrenaline: Gives you a burst of energy and causes many changes in your body.

Fight or flight response: The changes cause you to fight the stressor or “take flight” and escape.

Resistance Stage

It’s not always possible to fight or take flight from the stressor. The body tries to recover from the stress response but can not return to homeostasis. The body continues to function at a higher level.

Did you Know (pg 201)

Fatigue

Fatigue: In this stage, your ability to effectively manage other stressors is very low. Both the mind and body have become exhausted.

3 Types Physical: Fatigue of the body in general Pathological: Fatigue brought on by the

overworking of the body’s defenses for fighting disease.

Psychological: Fatigue that is brought on by mental stress.

Physical & mental effects of stress may lead to…

1. Headaches – many headaches are related to tension

2. Asthma – air way’s constrict 3. High blood pressure 4. Weakened immune system 5. Difficulty concentrating 6. Mood swings 7. Risk of substance abuse

Pass out Worksheet

Stressors and Stress Physical and psychological signs

Taking control of chronic stress

Engage in physical activity http://www.cnn.com/video/#/video/health/

2011/03/10/hm.stress.buster.cnn?iref=videosearch

Look for support among your friends and family Find a hobby or activity that relaxes you Avoid using tobacco, alcohol, and other drugs.

Ways to manage stress 1. Plan ahead 2. Get adequate sleep 3.Get regular physical activity (See pg.

208 for benefits) 4. Eat nutritious foods: poor diet habits

can actually be a source of stress by causing fatigue, weakness and reduced ability to concentrate.

Ways to manage stress continued

Foods continued- Eat regular meals- Limit comfort foods: loaded with sugars

and fats- Limit caffeine: will actually increase the

physical effects on the body5. Avoid tobacco, alcohol & other drugs

Stress management techniques Redirect your energy (work on creative project,

exercise, etc) Relax and laugh (deep breathing, thinking

pleasant thoughts, stretching, etc) Keep a positive outlook Seek out support Express yourself (learn positive strategies for

expressing needs, wants, and feelings. Set goals for you future.

See health minute (pg 208)

Activity

Hands-on health (pg 207)

Interactive study guide #1 & 2

http://glencoe.mcgraw-hill.com/sites/dl/free/0078726549/359991/InterActCh8Ls1.html

http://glencoe.mcgraw-hill.com/sites/dl/free/0078726549/359991/InterActCh8Ls2.html