Expressing Emotions & Managing Stress

1. Expressing Emotions & Managing Stress Lesson 10

2. Mind Body Connection • Is the relationship between a person’s thoughts, emotions, and bodily responses. • Example: Worried about a Test… • Worry = body response of ^^^increased heart rate + ^^^ blood pressure. • If it continues you might have trouble sleeping • Next day you are tired because lack of sleep!

3. Psychosomatic Disease • Is a physical illness or disorder that is caused or aggravated by emotional responses. • Example = Fight with a friend… • Upset about what was said… • Upset feeling may = headache or stomachache • Asthma= a chronic condition when breathing is difficult. • Example = Teacher calls on student to speak in front of class = student becomes nervous and has trouble breathing because of stress. This Emotional state aggravated his asthma.

4. Look to Expressing Emotions in Healthful Ways Worksheet

5. Angry Feelings Anger = Feeling IRRITATED or ANNOYED!!!! Anger= Response to being HURT, FRUSTRATED, INSULTED, REJECTED Anger Trigger = a thought or event that makes someone angry Anger Cue = A body change that occurs when a person is angry  POWERFUL MIND-BODY CONNECTION

6. What is “Hidden Anger”? = Anger that is not recognized and is expressed in inappropriate ways. SIGNS of HIDDEN ANGER… Being Negative Making Cruel Remarks to others Being Sarcastic Procrastinating Blowing up easily Tense Facial Muscles

7. HOSTILITY • Some teens are always angry. This chronic state of anger is HOSTILITY. • This puts a person’s body at risk! • The person’s body is always on OVERDRIVE and gets little rest. • The Immune system (the body system that fights disease) is suppressed or weakened.

8. Expressing Anger in HARMFUL ways… • Projection = is blaming others for actions or events for which they are not responsible • Displacement = is the releasing of anger on someone or something other than the cause of anger.

9. Rapid Breathing Increased Heart rate Rise in blood pressure Increased sweating from sweat glands in the face Sweaty palms Dryness of the mouth Increased alertness Decreased sensitivity to pain Increased muscle strength as a result of increased availability to blood sugar to the muscles Tensed eyebrows Pursed lips Reddening of the face Symptoms of Anger

10. Keep an anger self-inventory Use self-statements to control anger Use I-messages instead of you-messages Write a letter Write in a journal Talk with a parents or mentor. Reduce the effects of anger with physical activity Use other safe physical actions to blow of steam Breathe deeply Keep a sense of humor Rehearse what to do in a situation that you know are anger triggers Anger Management Skills

11. STRESS!!! Stress = The response of the body to the demands of daily living Stressor = The source of stress. May be physical, mental, social, environmental.

12. Stressors • Physical- Exercising until you are exhausted • Mental- Preparing for a difficult test • Social- Being introduced to someone knew (blind date?) • Environmental- Being in a room full of cigarette smoke

13. Eustress = Is a healthful response to stressors. Distress = Is a harmful response to a stressor. Response to stress can be healthful or harmful

14. General Adaptation SyndromeGAS • A series of body changes that results from stress. • THREE STAGES • 1) The Alarm stage-body gets ready for quick action. Adrenaline is secreted into the bloodstream. AKA “Fight or Flight stage” • Body Changes… • Pupils Dilate • Hearing Sharpens • Saliva decreases • Heart rate & Blood pressure increase • Increased blood flow to the muscles • Muscles tighten

15. 2) Resistance Stage- Body attempts to regain internal balance. The body no longer is in an emergency state. Body Changes Pupils Constrict Hearing is normal Saliva increases Heart rate & blood pressure decrease Blood flow to muscles decreases Muscles relax GAS

16. GAS • ***Some people do not know how to manage stress. As a result their bodies are in the alarm stage for long periods of time.*** • 3) The Exhaustion Stage- which wear and tear on the body increases the risk of injury, illness, and premature DEATH!

17. Having to much stress can interfere with health goals Consider the following effects of stress….

18. How Stress Affects Health Status • Stress + Mental & Emotional Health = Prolonged stress makes it difficult for you to think clearly and concentrate. Increased depression and psychosomatic disease. -Physical illness & Disorders= *Ulcers *Headaches *Stomachaches *Acne *Asthma *Chronic Fatigue

19. How Stress Affects Health Status • Stress + Family & Social Health = Some teens live in stressful home environments, or are in stressful relationships. Increases your likelihood of becoming ill because of weakened immune system.

20. How Stress Affects Health Status • Stress + Growth & Development = During puberty our bodies change. If someone can not handle the stress of change they may cope with it in harmful ways. May lead to eating disorders or overeating.

21. How Stress Affects Health Status • Stress + Nutrition = VERY IMPORTANT to eat moderatly and regularly when you are stressed. Under stress your body releases adrenaline. This causes your body to use up its supply of vitamins B & C. Eating healthy food can replenish this supply. Some people eat increased amount of • Caffeine = causes more nervousness and stress • Salty foods = Makes you retain water. Increases blood pressure. • Large Quantities of sweets = makes your body secrete insulin and you will lose energy.

22. How Stress Affects Health Status • Stress + Personal Health & Physical Activity Exercise is a great thing for handling stress in a healthy way.. BUT… To much exercise, or exercising to exhaustion can cause the body to become fatigues and run down

23. How Stress Affects Health Status • Stress + alcohol, Tobacco, & drug use = NO GOOD! * The use of any of these will decrease your ability to deal with stress! * Decision making skills are affected, and stress can not be managed as well. * May seem like an escape for small amount of time, but once you are not using then the original problems are still there and now a drug problem is added to the situation! Thus causing more stress.

24. How Stress Affects Health Status • Stress + Communicable & Chronic Disease = Causes the body’s immune system to be suppressed (weakened) • Lowered resistance to disease • More likely to catch the Flu or a cold • Prolonged stress might affect a person’s risk of cancer. Cancer cells are more likely to develop, multiply and spread.

25. How Stress Affects Health Status • Stress + Consumer & Community Health= BOREDOM is a stressor! People who are bored with their lives may turn to harmful behaviors. Example: * Shopping Addiction * Television Addiction * Computer Addiction * Gambling Addiction

26. How Stress Affects Health Status • Stress + Injury Prevention & Safety = Motor Vehicle accidents are the leading cause of death ages 15- 24yrs old. *People who are frustrated, aggressive, and angry because of stress in their lives may be not able to concentrate on safe driving. * Have higher accident rates

27. How to Prevent & Deal with Stress • Use responsible decision-making skills (if you have to ask if it is right or wrong you probably already know the answer..) • Keep a time-management plan (make a list!) • Keep a budget $$$$ • Talk with parents, guardians, or a mentor • Make sure you have a support network of friends.

28. How to Protect Health During stressful Periods • Participate in physical activity • Write in a journal • Use breathing techniques • In deeply through your nose, keeping mouth shut. Then slowly blow the air out through your mouth • Eat a healthful diet • Get plenty of rest and sleep

29. Get a Partner • Think of time when you had to deal with a stressful situation. • Act out what the situation was • Show how you did or did not manage your stress in the situation. • IF you did not manage your stress in the situation then explain how you would have done it differently to avoid being so stressed.