Stress Management

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Stress Management
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Do Now

• Stress Tests
• http//www.lessons4living.com/stress_test.htm
• http//health.discovery.com/centers/stress/assessm
  ents/stress_assessment.html

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What is stress?

• Stress is a condition or feeling experienced when
  a person perceives that demands exceed the
  personal and social resources the individual is
  able to mobilize
• a state of mental or emotional strain or suspense
• any experience that taxes an individual's energy
  or well-being
• Physical, mental, or emotional

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• Stress- is the bodys and minds reaction to
  everyday demands or threats.
• Kinds of Stress
• Distress- (or negative stress) on the one hand,
  can result when there is too much pressure or
  trauma and you dont know how to cope with it.
• What are some examples?
• Eustress- (or positive stress) on the other hand,
  can help you achieve your goals.
• What are some examples?

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Causes of Stress
"Nothing gives one person so much advantage over
another as to remain always cool and unruffled
under all circumstances."Thomas Jefferson

• Minor frustrations like traffic jams or
  arguments.
• Arguments
• Relationships
• A major illness or injury to yourself or a family
  member.
• Death
• Losing a job
• Physical health (lifestyle)
• Smoking/Drugs
• Emotional Concerns
• Unexpressed or uncontrolled anger, depression,
  grief, guilt, or low self-esteem
• Environment
• Socioeconomic situation
• Life transitions (puberty, college, entering
  workforce, etc.)

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Stressors

• Kinds of Stressors
• Biological Stressors- such as those that come
  from biochemical imbalances, mental or physical
  illness, disabilities, or injury.
• Environmental Stressors- such as poverty,
  population, crowding, noise, or natural
  disasters.
• Cognitive or Thinking Stressors- the way you
  perceive a situation or what you expect from it.
• Personal Behavior Stressors- those negative
  reactions in the body and mind caused by using
  tobacco, alcohol, or other drugs, or not
  exercising.
• Life Situations- having a relative or pet die,
  parents who separate or divorce, or trouble in
  relationships with peers.

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The Bodys Stress Response

• When you perceive a situation or event to be a
  threat, your body begins a stress response. A
  series of events is put into action as your body
  prepares itself for DANGER.
• Two major systems of the body.
• Nervous System
• Endocrine System
• are active during the bodys response to
  stressors.

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• Alarm- is the first stage in the stress response,
  when the body and mind go on high alert.
• Resistance- is the second stage in the stress
  response, when the body tries to repair its
  damage from the stressful event and return to its
  normal state.
• Fatigue- is the third stage of stress response,
  resulting in a tired feeling that lowers ones
  level of activity.

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Stress in Your Life

• Stress and the Brain
• Scientists have determined that in some people,
  stress upsets a delicate balance among brain
  chemicals called neurotransmitters.
• Stress tolerance- is the amount of stress that
  you can handle before you reach a state of too
  much stress.

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Stress and the Body-Mind Connection

• There is a clear connection between the health of
  the mind and the health of the body. Too much
  stress can raise blood pressure, weaken the
  immune system, and cause other health risks. It
  can even lead to premature, or early death.

• Stress and High Blood Pressure
• Mental and emotional stress can cause an increase
  in your levels cholesterol.
• When these levels are high, high blood pressure-
  a condition that contributes to heart disease and
  stroke- can result.

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Stress and Headache

• When stressed, the muscles in the head and neck
  contract.
• When the arteries leading to the brain narrow,
  blood flow to the brain decreases. When the
  arteries open up again, the nerve endings press
  into the artery walls, causing severe throbbing,
  possibly a loss of balance or coordination, and a
  change in mood.

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Stress and Immune Response

• Prolonged exposure to stress can compromise your
  immune response.
• Your body cannot fight disease as well as it
  might if you had not undergone so much stress.

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Signs of Stress

• Emotional Signs
• Frustration
• Nervousness
• Boredom
• Edginess
• Feeling powerless
• Being quick to anger
• Impatience
• Mood swings
• Worrying
• Loneliness
• Confusion
• Crying
• Low self-esteem
• Becoming easily upset without cause

• Physical Signs
• Headaches
• trembling or twitching
• upset stomach
• Migraines
• Sweating
• Rash
• Constipation
• Diarrhea
• pounding heart
• muscle aches and tightness
• trouble sleeping
• grinding teeth
• dry mouth
• nervous twitches or tics
• Dizziness
• back pain
• ringing in ears

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• Behavioral Signs
• Not eating
• Overeating
• Compulsive talking
• Verbal or physical outbursts
• Fidgeting
• Using alcohol
• Caffeine or other drugs
• Smoking
• Gambling
• Tapping feet
• Drumming fingers
• Hurrying
• Forgetting ones values
• Withdrawing
• Reckless and high-risk behaviors like driving too
  fast.

• Mental Signs
• Trouble reading or thinking clearly
• Lack of creativity
• Constant worry
• Obsessive thoughts
• Inability to make decisions
• Forgetting
• Losing sense of humor and perspective

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Ways to Deal with Stress

• Alter lifestyle
• Meditation
• Physical exercise
• Listening to soothing music
• Deep breathing
• Natural and alternative methods
• Personal growth techniques
• Visualization
• Massage
• Communication

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25 Ways to Reduce Stress

• http//stress.about.com/od/tensiontamers/a/stressr
  elievers.htm

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Written Assignment

• Choose a personal health-related behavior you
  would like to change (for example, cigarette
  smoking, diet, exercise program, study habits,
  alcohol abuse, etc.) Write a two- to three-page
  plan for how you will change this behavior. This
  well-thought-out plan should set goals,
  anticipate problems, and include rewards.
  (50 points)