Chapter 3: Managing Stress

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Chapter 3Managing Stress

• What Causes Stress?
• How Stress Affects the Body
• Stress and Personality
• Managing Stress

Mrs. Similo
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Managing Stress

• People YOUR age do not know what stress REALLY is.

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So just what is stress and what causes it???

• STRESS is a reaction of the body and mind to
  threatening or challenging events in ones life.
• You experience stress when situations, events, or
  people make demands on your body and mind

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What Causes Stress?The Many Causes of Stress

• STRESSOR something that causes stress
• Major life changes new school, moving to a new
  town
• Everyday problems lost shoe, missing keys, etc.
• Physical surroundings crowded bus, weather,
  jammed locker
• At moderate levels, stress can improve your
  ability to concentrate and perform at your best

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Stress can be positive!!!

• Positive Stress
• Promotes growth and accomplishment
• Also called EUSTRESS
• Examples
• Feelings before athletic event/ musical
  performance
• Does it help you to perform better?
• YEAH FOR POSITIVE STRESS!

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Stress can be Negative who didnt know that!

• Negative Stress
• Decreases ability to concentrate and perform
• Also called DISTRESS
• Examples
• Nervous to the point of being sick to your
  stomach
• Difficulty doing every day tasks
• Boo for negative stress .

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How Stress Affects the BodyStages of Stress
General Adaptation syndrome

• Alarm Stage
• Body releases adrenaline into the bloodstream
• Burst of energy
• Heart beats faster
• Increased rate of breathing
• Decreased amount of blood to the skin and
  digestive system
• Muscles tighten
• Pupils widen
• Mind more alert to take in information

• FIGHT OR FLIGHT RESPONSE
• a series of physical changes that prepare the
  body to react to stress

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Stages of Stress

• Resistance Stage
• Body tries to recover from alarm stage and go
  back to normal
• homeostasis
• A steady state or balance the normal, balanced
  state of the bodys internal systems
• All stressors trigger the same stress response in
  the body, but at different levels of intensity

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How Stress Affects the BodyStages of Stress

• Exhaustion Stage
• _ only occurs if distress continues
• over a long period of time
• Body is worn down and no longer has enough energy
  to fight off the stressor
• More susceptible to illness, because body remains
  in unbalanced state
• Most likely to enter this stage if stressor is
  out of your control, or if stressor continues for
  a long time

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How Stress Affects the BodyRecognizing the
Signs of Stress

• Physical Signs
• Muscle tension
• Headache
• Upset stomach
• Pounding heart
• Increased sweating
• Dry mouth
• Trembling/ twitching

• Emotional Signs
• Irritability
• Anger
• Impatience
• Nervousness
• Forgetfulness
• Negative thinking
• Excessive worrying
• Loss of interest
• Begin to cry easily

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How Stress Affects the BodyRecognizing the
Signs of Stress

• Behavioral Signs
• Loss of appetite
• Overreacting
• Drug abuse
• Sleep problems
• Hurrying
• Withdrawing from relationships
• Criticizing others
• Fidgeting

By recognizing these signs early, you may also be
able to prevent some of the more serious effects
of stress.
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How Stress Affects the BodyStress and Illness

• Severe or prolonged stress can affect health
• Illness can be brought on or made worse by stress
• Lowered resistance to infection (body less able
  to fight off infection)
• Makes some conditions more difficult to control
• Asthma attacks more likely
• High Blood Pressure increased blood flow
• Heart Disease heart must work harder when under
  stress

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Physical symptoms to stress

• Headaches
• Stomach aches
• Dizziness
• Back pain
• Neck stiffness
• Ulcers mouth, tongue
• Constipated/diarrhea
• Wt. loss/gain
• Twitches eyelids, face
• Weakness
• Nausea
• Overeating, or loss of appetite

• Skin problems
• Cold hands or feet
• Excessive sweating
• chest pains
• Inability to sleep
• High bl. Pressure
• Rapid breathing
• Heart palpitations
• Frequent urination
• Heartburn
• Excessive sleeping/constant fatigue

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Emotional symptoms

• Mood changes
• Lack of concentration
• Nightmares
• Panic attacks
• Anxiety
• Withdrawing from others
• Irritability
• crying

• Thoughts of suicide
• Depression confusion
• Feelings of helplessness
• Restlessness
• Racing thoughts aggressiveness

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Behavioral symptoms

• Smoking
• Nail biting
• Tapping
• Pulling hair
• Grinding teeth
• Use of alcohol
• Use of medication
• Compulsive eating

• Compulsive over eating
• Nervous laughter
• Pacing
• Lateness
• Putting things off
• Not caring about physical appearance

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Stress and Personality

• How you react to a stressor could depend on.
• Is this situation a threat to my well- being?
• Do I have the necessary resources to meet the
  challenge?
• Time
• Skills
• Experience
• Energy
• Just as your personality is unique, so is the way
  you react to potentially stressful situations

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Stress and PersonalityPersonality Type

• TYPE A PERSONALITY
• Behavior pattern characterized by competitiveness
  and a strong desire to succeed
• Try to accomplish as much as possible in a short
  time
• Driven to accomplish goals
• Set high standards for self

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Personality Type

• Type B Personality
• Behavior pattern characterized by calmness, less
  competitive, and not as concerned about
  accomplishment
• Less likely to feel stressed if do not meet
  standards
• Less likely to develop stress related illness
• May cope with challenges by ignoring them

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Stress and PersonalityComputer Lab Assignment

• Go to this website
• http//health.discovery.com/centers/mental/assessm
  ents.html
• Take the test and read the results. Read entirely
  about A and B personalities
• Copy and paste your results and what they mean
  into Microsoft word.
• On a second page, head your paper in this
  manner
• Name
• Period
• Mrs. Similo
• Personality Test Response Center in your paper
• Type a response to each of these questions.
  Each question will be answered in its own
  paragraph
• Do you agree with the test results you received?
  Explain , in detail, why you agree on do not
  agree.
• What things could you do to improve the balance
  of Type A and Type B? Be specific!
• Why do you think a balance is important? Answer
  thoroughly and give examples.
• Your paper should be 1 page typed, double-
  spaced, no more than 1 in. margins, and in size
  12 font. Print both pages, staple them and turn
  in.
• This is a graded assignment and due at the end of
  the period
• When finished, take additional tests (your)
  choice at this website.

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Stress and PersonalityPersonality Type

• Few people are entirely Type A or Type B (Are
  your test results accurate?)
• Was there a time when you showed Type A
  personality traits?
• Why is a balance of the 2 types of personality
  important?

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Stress and Personality

• Perfectionism is a person that accepts nothing
  less than excellence from him/her self
• Perfectionist sometimes take things too far
• Can lead to a vicious cycle of trying harder and
  never being satisfied
• Often have trouble meeting deadlines and taking
  risks
• Suffer from high levels of stress

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How to break the cycle of perfectionism

• 1. not easy!!!
• 2. accept that you cannot be perfect
• 3. take pride in the things that you do well
• rather than focusing on your mistakes
• The result will be a lower level of stress
• and an increased level of satisfaction.

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Stress and Personality

• Negative Thinking
• Only increases a persons stress level makes it
  almost impossible for one to succeed.
• One way to stop negative thinking is to coach
  yourself through an upcoming stressful event .
  In your mind, go through the event, step by step,
  giving yourself positive messages such as You
  can do this

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Stress and Personality

• Hardiness some people experience a great deal
  of stress but do not become ill as a result.
  These people have what is called a hardy
  personality.
• They view stressful events as challenges or
  opportunities rather than threats
• They are deeply involved in and committed to
  whatever they are doing
• They have a sense of control over what they are
  doing. They feel that they can influence the
  outcome of the stressful event.

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Three steps for managing stress

• Step one
• Identify the source In order to manage
  stress, we must identify where it is coming from.
  Identifying the source of stress can be trickier
  that it might seem at first!

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Three steps for managing stress

• Step 2
• Eliminate the source of the stress, if
  possible. Sometimes it is possible to get rid of
  the source of stress. For example, a student who
  has too much to do can eliminate an extra
  curricular activity, or work fewer hours at a
  part time job

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Three steps for managing stress

• Step 3
• Change the way we handle stress. Instead of
  engaging in negative thinking ( I cant do it ?)
  we can think positively!
• We can deal with it head on, or discuss it with
  a supportive person.

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Managing Stress

• Managing stress helps to restore the balance in
  you life
• Managing stress prevents the stressors from
  taking control and making you ill
• Additional ways to handle stress
• Eat well
• Exercise regularly
• Express your feelings
• Say NO to alcohol and drugs

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Managing StressStress Management Techniques

• Confronting the Problem
• Devise a plan to solve the problem
• Many stressors in your life are things that you
  can work to change
• Direct your energy toward those things you are
  able to change

• Time Management
• Do you often wish there were more hours in the
  day?
• Do you put things off until the last minute?
• Poor time management is one of the BIGGEST
  contributors to stress

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Managing StressStress Management Techniques

• Physical Activity
• Provide the body with an outlet for built up
  energy
• Take your mind off problems
• Give yourself a chance to relax
• Do activities that you enjoy

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Stress ManagementStress Management Techniques

• Relaxation
• A state when the mind and body are resting
• Deep breathing relaxes muscles, take in more
  oxygen which helps the body function better
• Progressive relaxation concentration on each
  group of muscles in the body one at a time
• Read a book, take a nap, listen to music,
  stretching, take a hot shower, etc.

• Mental rehearsal -
• Practice event in your mind, imagining
  yourself performing at your best
• Increases confidence in ability to perform
• Often done by Olympic athletes

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Stress ManagementStress Management Techniques

• Getting Help When You Need It
• Recognize when stress is becoming overwhelming
• Sharing your problems often helps you to see them
  more clearly

• Humor
• Laughter helps to relieve feelings of stress
• Deal quickly with stressor
• Can be harmful if laughter is used to cover up
  true feelings or if used inappropriately

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Stress ManagementStress Management Techniques

• http//health.discovery.com/centers/stress/stress.
  html
• http//www.girlpower.gov/girlarea/bodywise/bodyima
  ge/stress.htm
• http//www.mayoclinic.com/findinformation/conditio
  ncenters/centers.cfm?objectid09BB3738-5E3B-4242-8
  A552250AB1CB1D6
• What do you do to manage the stress in your life?