Stress?

1. Stress? Jax Anderson, LPC 920.268.3242 A Beautiful Journey, LLC www.2abeautifuljourney.weebly.com abeautifuljourney@yahoo.com

2. What is stress? • A feeling created when we react to particular events. • Prepares us with focus, strength, stamina and heightened alertness. • Adrenaline and cortisol released – to prepare us to react quickly and effectively • Stress response is meant for short term, improving our ability to perform well under pressure. • It should turn off and reset. • Long term stressful events such as coping with divorce, moving to a new school, etc. • Keeps pumping hormones, wears out body, weakens immune system, depletion and feeling overwhelmed. • Leaves one feeling like they have no control over anything.

3. Common causes of stress for teens • School demands and frustrations. • Negative thoughts and feelings about self. • Changes in your body. • Problems with friends. • Living in an unsafe environment. • Work, sports or extracurricular activity. • Family divorce or separation; or financial issues. • Parental expectations. • Chronic illness. • Death of a loved one. • Adults who ask ‘What do you want to be when you grow up?’ • College considerations!!!!

4. Stress response • Our brain floods our system with adrenaline and cortisol; these hormones protect us because they prep us for ‘flight, fight or freeze’. Very old instinctual mechanism for keeping us safe. Working properly, the body’s stress response enhances a person’s ability to perform well under pressure. • A healthy, well adjusted stress response will then turn off and reset when the threat is over. • Sometimes the threat, or stress, is perceived to continue; long term stressors. • The person can’t or doesn’t know how to relax and hormones are continuously released into our system.

5. Long term stressors • Being bullied or exposed to violence or injury. • Relationship stress, family conflicts, death of a loved one. • Ongoing schoolwork issues maybe related to a learning disability such as ADHD for one. • Crammed schedule, no time to relax, always on the go. • Anxiety problems can make people overreact to stress.

6. Signs of stress • Irritation, moodiness and anger • Anxiety or panic attacks • Feeling of constant pressure, being hurried. • Depressed or sad • Headaches, stomach problems, even chest pain • Allergic reactions such as acne, eczema or asthma • Drinking too much, smoking, overeating or doing drugs. • Everyone reacts differently; internally, externally or exasperating an illness.

7. Relaxation Response • Body’s natural antidote to stress. • Creates a sense of well being and calm. • Chemical benefits of the relaxation response can be activated simply by relaxing. • Help trigger the relaxation response by using healthy coping skills such as breathing exercises, muscle relaxation exercises, visualization exercises, listening to music, convergence, etc. • Use when in a stressful event to trigger relaxation response.

8. Unhealthy coping skills • Unhealthy coping skills: • Never solve the problem or last as long as you need. • Video games • Web surfing/chatting/stalking/scrolling/hounding • Hours of television • Drugs and/or alcohol • Withdrawal/isolation • Self harming behavior • ‘No Doze’ or other drugs to keep you awake.

9. Healthy coping skills • Stress management skills such as the following work best when used regularly. Practice makes it a habit. • Say ‘no’ to overscheduling: take stuff off your plate. • Seriously, learn to say no….when done assertively it’s not mean!!! • Get your sleep • Your brain and body are developing at a furious rate at this age; you need your sleep. • Be realistic: don’t try to be perfect; cause your not. • Healthy body: • balanced exercise (exercise moves the stress hormones out of your body, detox) • healthy eating (more important to stress reduction than you think; not all about weight) • Avoid access caffeine intake. Put down the energy drink!! • Learn to relax: breathing exercises, visual exercises, convergence, leave time for relaxing activities, muscle relaxation techniques, be silent.

10. Healthy coping skills • Be mindful of your thoughts: are they positive or negative? Try being optimistic, find a positive in every situation. • Control your life by solving little everyday problems; look for solution focused ideas to increase your feeling of capability. • Practice or rehearse stressful situations. • Take a break!!! • Play at a playground, listen to music, be a kid for a few minutes, do something to make you laugh, or just sit in silence. • Decrease negative self talk. Seriously, stop judging yourself.

11. Build your resilience • Change: think of it as a challenging and normal part of life. • Setbacks and problems as temporary and solvable; it is positive to make mistakes, it’s how we learn. • Believe in your self, and keep working at a pace you can manage. • Take action to solve problems that arise, as soon as you can after they arise, don’t procrastinate. • Build strong relationships and keep commitments to family and friends. • Ask for help. • Participate regularly in activities for relaxation and fun.

12. Resources • Wayseermanifesto.com • http://kidshealth.org/teen/your_mind/emotions/stress.html • The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stressby Gina Biegel MA LMFT (Jan 2, 2010) • Brainstorm: The Power and Purpose of the Teenage Brainby Daniel J. Siegel, M.D. • Call the National Youth Crisis Hotline(800) 442-HOPE (4673) • Locate a mental health provider who specializes in teen issues.