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Chapter 8: Managing Stress and Anxiety

Chapter 8: Managing Stress and Anxiety. Discuss Glencoe Health text page 197. Stress – reaction of the body and mind to everyday challenges and demands. Eustress (+ stress) gives you extra energy that causes you to be motivated to reach your goals

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Chapter 8: Managing Stress and Anxiety

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  1. Chapter 8: Managing Stress and Anxiety Discuss Glencoe Health text page 197

  2. Stress – reaction of the body and mind to everyday challenges and demands Eustress(+ stress) gives you extra energy that causes you to be motivated to reach your goals Distress(– stress) failure to accomplish or do something Perception – act of becoming aware through the senses When do you perceive various levels of stress?

  3. Life Change Units/Life Events 101 Getting married 92 Pregnant & unwed • Death of a parent • Acquiring visible deformity • Parents divorce 77 Unwed father • Alcohol & drug involvement • Parent jailed for 1 year or more • Parents separation • Death of brother/sister • Change in acceptance of peers • Unwed, pregnant, teen sister 64 Discover you are adopted • Parent remarried • Death of a close friend 62 Visible congenital deformity • Serious illness (hospitalized) • Moving to new school district 56 Failing a grade in school • Not making extracurricular activity 55 Serious illness of parent • Breakup with boy/girl friend 53 Parent jailed 30 days or less • Beginning to date • Suspended from school 50 Newborn brother/sister • More arguments with parents • Outstanding personal achievement 46 Parent lost job • Change in parent financial status 45 Acceptance to college of choice • Serious illness of brother/sister • Parent increased absence from home (job) • Brother/sister leaves home • Death of grandparent 34 3rd adult added to family

  4. Stressor – anything that causes stress • Biological – illness, injury, or disabilities • Environmental – poverty, pollution, noise, natural disasters/catastrophes • Cognitive/thinking – perceive situation an its effects on you & the world • Personal behavior – negative reactions in the body & mind • Life situation – death of loved ones, separation, divorce, relationships

  5. Physical Signs Muscle tension Headache Upset Stomach Rapid heart beat Shortness of breath Increased sweating Dry mouth Skin rash Trembling Twitching Grinding teeth Nail biting Emotional Signs Irritability, anger Impatience Nervousness Forgetfulness Inability to concentrate Negative thinking Excess worrying Loss of interest Self-criticism Increased crying Behavioral Signs Loss of appetite Overeating Drug abuse Sleep problems Restlessness Hurrying Talking fast Withdrawing from relationships Criticizing others Reckless behavior Fidgeting

  6. General Adaptation Syndrome – how body responds to stressors Stage 1 Alarm stage– body and mind go on high alert. Figure 8.1 page 200 • Adrenaline is released • Fight or Flight response– defend or flee • Heart beats faster • Breathing quickens to provide more oxygen • Muscles tighten • Less blood flow to the digestive system

  7. General Adaptation Syndrome – how body responds to stressors Stage 2 Resistance stage– body adapts to the rush created by the alarm stage and reacts to the stressor Is the reaction in a + or – way? Try to recover from alarm stage and return to a normal balanced state (Homeostasis)

  8. General Adaptation Syndrome – how body responds to stressors Stage 3 Fatigue/Exhaustion stage– when exposure to stress continues for a long period of time - Less able to resist new stressors - Mind and body become exhausted or tired, irritable, illness sets in - May lead to unhealthy behaviors, illness or even death Physical fatigue – soreness and pain in muscles causing them to tire quickly (body) Psychological fatigue – constant worry, overwork, depression, boredom, isolation, overwhelmed (mind/brain) Pathological fatigue – lowered immune system less capable of fighting off diseases

  9. Physical effects of Stress Psychosomatic response – physical reaction that results from stress rather than from injury or illness Psycho = of the mind Somatic = of the body • Examples are headache, asthma, high blood pressure, weakened immune system, muscle soreness, fatigue, nausea

  10. Mental/Emotional & Social Effects of Stress • Difficulty concentrating, mood swings, risks of substance abuse Chronic stress – stress associated with long-term problems that are beyond a person’s control • Decreased by engaging in physical activity, looking for support among friends and family, finding a hobby or activity that relaxes you, and avoiding using tobacco, alcohol and drugs

  11. Identifying Personal Causes of Stress • Life events (marriage, children, divorce) • Physical stressors (injury, illness, work, sports) • Daily hassles (work/job/chores, school, care for pets/siblings/elders)

  12. Managing Stress • Plan ahead • Get adequate sleep • Regular physical activity • Eat nutritious food - regular meals, limit “comfort” foods, limit caffeine • Avoid tobacco, alcohol, and other drugs

  13. Stress-management skills – skills that help an individual handle stress in a healthy, effective way Redirect your energy Relax and laugh Relaxation response – state of calm that can be reached if relaxation techniques are practiced regularly Keep a positive outlook Seek support when needed Anxiety – condition of feeling uneasy or worried about what may happen

  14. Depression – prolonged feeling of helplessness, hopelessness, and sadness • Reactive depression – response to a stressful situation that eventually goes away • Major depression – medical condition requiring treatment, more severe and lasts longer

  15. Help for Anxiety and Depression • Talking to supportive people • Getting more physical activity • Volunteering (builds self-esteem and makes oneself feel good)

  16. Resiliency – ability to adapt effectively and recover from disappointment, difficulty, or crisis Achieve long-term success in spite of negative circumstances Factors that Affect Resiliency: External factors (family, friends, school, and community) Internal factors (you have control over attitudes, perceptions, behaviors, learning, positive values, social competency/empathy & friendship, positive identity)

  17. Protective factors – conditions that shield individuals from the negative consequences of exposure to risk • Involvement with extracurricular activities • Commitment to learning by reading • Stand up for your beliefs and refuse to act against your values • Be honest with yourself and others • Resist negative peer pressure and avoid dangerous situations • Learn about other people and their cultures or ethnic backgrounds • Develop a sense of purpose • Develop a positive outlook about your future = EDUCATION & MAKING THE CORRECT DECISIONS

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