MANAGING STRESS AND ANXIETY

EFFECTS OF STRESS

1. Stress is the reaction of the body and

mind to everyday challenges and

demands.

2. Can affect ones physical,

mental/emotional and social health.

3. Perception is the act of becoming

aware through the senses.

What thoughts and emotions do you

have when you are stressed?

What physical symptoms do you

sometimes feel when you are stressed?

What are situations in your life that

cause stress?

1. Can be positive

2. Can be negative

3. Can motivate you to do your best

4. Unhealthy:

A. losing sleep after losing a big game

B. Worried about a test

1. Stressor: is anything that causes stress2. People3. Objects4. Events5. Can affect everyone in a similar way

A. Sound of a siren

6. Can affect people in different waysA. Going to a new schoolB. Taking a test

1. Biological Stressors: illness, injuries 2. Environmental Stressors: noise,

pollution3. Cognitive, or thinking, stressors: How

you perceive a situation4. Personal behavior stressors: negative

reactions in the body and the mind caused by using tobacco, alcohol, or other drugs, and lack of exercise

5. Life situation stressors: death of a family member, divorce, separation, bad relationship

When I am at the doctor’s, I feel? During a test, I feel? Having a disagreement with a friend

makes me feel? Asking someone out on a date makes

me feel? How can understanding stressors help

one deal with stress?

1. How you perceive stress is based upon previous experiences

2. Positive experience: tends to stay positive

3. Negative : may stay negative4. Other roles

A. AttitudeB. ValuesC. Beliefs

1. Body reactions to stress

2. Two major body systems:

3. Nervous system

4. Endocrine system

5. Active during the body’s response to stress

6. Largely involuntary

7. Automatic

8. The body reacts in three stages

1. First stage

2. Mind and body go in high alert

3. Read figure 8.1 on page 200

4. Prepares body to defend or flee from a

threat

1. Second stage2. Body adapts to the rush created by

alarm 3. Reacts to the stressor4. Fight or flight5. Body capable to perform at a higher

level of endurance6. “Fight”: resist a physical challenge7. “Flight”: able to run faster than normal8. People have been known to accomplish

great feats in high stress situations.

1. Third stage2. Physical fatigue

A. Reaction time become impairedB. Muscles tire quickly

3. Psychological fatigueA. Result from constant worryB. Depression

4. Pathological fatigueA. Overworking the body’s defensesB. Influenza

1. Can lead to stress related illness2. Sleeplessness3. Upset stomach4. High blood pressure5. Heart disease6. Stroke7. Do not over look side effects of stress8. Read “Did you know” on page 201

1. What is physical fatigue?

2. What is psychological fatigue?

3. In what ways do they feel the same?

4. How do you think one might lead to the

other?

5. How do you handle a stressful situation?

6. Who do you talk to when have a stressful

situation?

1. Stress is unavoidable part of life

2. Stress can make life fun

3. Prolonged stress can have negative

effects on your health

1. Psychosomatic response: a physical reaction that results from stress rather than from an injury or illness.

2. Psycho: “of the mind”3. Somatic: “ of the body”4. May include sleep disorders5. Headache6. Asthma7. High blood pressure8. Weakened immune system

1. How do physical and emotional stress

affect a person’s ability to study?

2. How do they affect friendships?

3. What do they do to family

relationships?

1. Stress can effect your “triangle”2. Difficulty concentrating3. Mood swings4. Risks of substance abuse5. Increase a person’s vulnerability to

drug use6. Drinking, Smoking, Drug use can lead

to more stress

1. Write down how you deal with stress.

2. Discuss with another classmate or

brainstorm how you deal with stress.

3. Discuss with another classmate or

brainstorm how you could improve

ways you deal with stress in your life.

1. Chronic stress: stress associated with

long-term problems that are beyond a

person’s control.

2. Less intense than a “fight or flight”

response

3. Take care of yourself

4. Keep the three sides of your triangle

balanced

1. Engage in physical activity

2. Look for support among your friends

and family

3. Find a hobby or activity that relaxes

you

4. Avoid using tobacco, alcohol, and

other drugs

MANAGING STRESS

1. First step is to identify the cause of

stress

2. Life events: major illness, family

situation

3. Physical stressors: pollution, injury, lack

of rest, or drug use

4. Daily Hassles: time pressures,

deadlines, too many responsibilities

1. Complete quick start on page 205

2. During an average day, when do you

feel the need greatest need to relax?

Why?

3. What do you do to relax?

4. Discuss with another classmate.

5. Discuss with the rest of the class.

1. Walk away

2. Refusal skills: stress, conflict, or threat

3. Avoid potentially stressful situations

1. Change the ways you perceive or react to

stress.

2. New perspective

3. Plan ahead

4. Get enough sleep

5. Engage in physical activity

6. Eat nutritious food

7. Avoid tobacco, alcohol, and other drugs

1. Lack of sleep can interfere with school work, athletics, and relationships with others.

2. Manage time wisely3. Get eight to nine hours each night4. Will help you look and feel better5. Will help improve your chances of

success6. Will help improve your mood7. Will help you face the challenges and

demands of your day

1. Helpful technique for managing stress

2. When you are under stress your body

has excess of nervous energy

3. Go for a jog, walk, or a bike ride

1. Important for overall health and improving stress levels

2. Lack of nutrition can be a source of stress

3. Fatigue4. Weakness5. Reduced ability to concentrate6. Eat regular meals7. Limit “comfort” foods8. Limit caffeine 9. Avoid tobacco, alcohol, and other drugs

Stress-management skills help an individual handle stress in a healthy, effective way, is one of the steps to good mental health.

Redirect your energy Relax and laugh Relaxation techniques is a state of calm

than can be reached if one or more relaxation techniques are practiced regularly.

Keep a positive outlook Seek out support

ANXIETY AND TEEN DEPRESSION

1. Write down the definitions of all

vocabulary words for lesson three and

four.

2. Then continue with notes.

1. Make a list of common stressors that

can cause teens to feel anxious.

2. Pick one and write a paragraph

describing ways to manage this

stressor.

1. Anxiety is the condition of feeling uneasy or worried about what may happen.

A. Anxious feelings can be positive/ motivating

B. Negative C. Feeling of fear or dreadD. Perspiration, trembling, restlessness, or

muscle tensionE. Rapid heart rate, lightheadedness, or

shortness of breath

1. Perfection: a person who strives to be

perfect

A. A person believes that nothing he or she

does will be good enough

B. Can lead to frustration and unhappiness

C. It is important to be realistic

D. Have a positive view of your

accomplishments

1. Stress-management techniquesA. Redirect your energyB. Relaxation exercises

2. Negative coping skillsA. Alcohol / drugs

3. PositiveA. Engage in physical activityB. Support from family and friends

1. Overcoming social anxiety

2. Read health minute on Page 211

3. Discuss anxiety with a group of four

1. Depression is a prolonged feeling of helplessness, hopelessness, and sadness

A. Stronger than an occasional sad mood

2. Examples of how to manage a sad mood

A. JournalB. Draw, dance, or engage in a creative

activityC. Listen to musicD. Talk to a friendE. Do something nice for someone

1. Reactive depressionA. Response to a stressful eventB. Can last longer than a case of the “blues”C. Most often it will go away as a person

manages his or her response to the problem

2. Major depressionA. Medical condition that requires treatmentB. Severe and may develop from reactive

depressionC. May be a chemical imbalance in the brain

or genetic tendency

1. Find a group of five

2. Brainstorm and list strategies to comfort

and support a depressed friend or adult

3. Remember to use effective

communication skills that include being

a good listener

4. List six different ways to show empathy

towards others

1. May not show signs they are depressed

2. Symptoms3. Irritable4. Restless mood5. Withdrawal from friends6. Withdrawal from activities7. Change in appetite or weight8. Feeling of guilt or worthlessness9. Sense of hopelessness

1. It is normal to experience these symptoms once in a while

2. It is not normal to experience several of them at the same time for two or more weeks.

3. Depression may lead to students using drugs or alcohol

4. May lead to thoughts of suicide5. IT IS IMPORTANT TO SEEK

PROFESSIONAL HELP

1. Discuss as a class or in small groups

2. What should teens do when they are

not sure whether they are sad or

depressed?

3. Who are some people a teenager or

adult could talk to for help with

depression?

BEING A RESILIENT TEEN

1. List five different events that a teen may experience.

2. Brainstorm factors that might help the teen bounce back from such events.

3. With a partner write a paragraph explaining how these factors would help someone get through difficult times.

4. Share your paragraph with another group5. What does it mean to be resilient?6. Discuss with a group of four 7. Share with another group

1. Resiliency is the ability to, adapt effectively and recover from disappointment, difficulty, in or crisis.

A. People are able to handle adversity in a healthy way

B. Achieve long-term success in spite of negative circumstances

C. It is easier for some people than others to bounce back from disappointment

1. Developmental assetsA. Support of familyB. Strong sense of self-worthC. Help a person bounce back from setbacks

or difficulties.

2. Two factorsA. Internal factorsB. External factors

1. A person has control over internal factors

A. Your attitudes, perceptions, and behaviors make up your internal factors

B. Make a conscious effort to improve resiliency and mental/emotional health

2. Commitment to learning A. Increase self-esteemB. Sense of belongingC. Positive valuesD. Through words and actionsE. Positive self-esteem

1. Social competencyA. Have empathyB. Friendship skillsC. Resist negative peer pressureD. Resolve conflict nonviolently

2. Positive identityA. Gives you a sense of control over oneselfB. Positive self-esteemC. Sense of purposeD. Positive view of your futureE. Able to recover more easily from setbacks

1. Family 2. Friends3. School or community4. Circle of friends5. Opportunities to participate in school

projects or community events

1. Protective factors a condition that shield individuals from the negative consequences of exposure to risk

2. Mental assets that protect you from participating in negative behaviors

3. Reduce the possible harmful effects of a difficult event or situation

4. Influence how a person responds to a situation in a healthy way.

Become involved in extra-curricular activities

Make a commitment to learning Read for pleasure Stand up for your beliefs, and refuse to act

against your values Be honest with yourself and others Resist negative peer pressure / situations Learn about other cultures Develop a sense of purpose Develop a positive outlook about your future

1. Log-on to glencoe.com

2. Retake all on-line quizzes plus chapter

8

3. Complete interactive study guide