Stress ManagementWays To Cope

What is stress? Your body’s response to change.

The body’s response to real or imagined dangers or other life events.

Can be caused by both good and bad experiences.◦ Eustress: The positive cognitive response to stress

that is healthy (Example: The feeling you get before a big sporting event.)

◦ Distress: Extreme anxiety, sorrow, or pain. (Example: Someone trying to attack you)

When people feel stressed by something going on around them, bodies react by releasing chemicals into the blood.

These chemicals give people more energy and strength. This could be good or bad.◦ Good: If in physical danger (Can get away or fight)◦ Bad: If emotional stress, no outlet for the extra

energy in strength.

What Is Stress?

Sources of stress.

A specific event that brings on stress.

Anything that causes stress.

What is a Stressor?

In the column on the left, list 3 to 5 ways you feel when stressed.

In the column on the right, you will list 5 items from the next slide that show examples.

Part 2A

Nervous Anxious Angry Sad Excited Depressed Insignificant Sore (headaches) Lonely Hopeless Terrible Tight chest

How Does Stress Make You Feel?

In the column on the left, list 3 to 5 stressors

In the column on the right, you will list 5 items from the next slide that show examples of stressors.

Part 2B

Your health Relationships Emotional problems Life changes Money Personal beliefs Occupation Discrimination Environment Traumatic events Procrastination/Being Late weather Starting College New Situations/Meeting New People Social Media (Instagram, Twitter, Vine, Etc..) Death of a loved one Losing your family pet Job interview Starting college

What Causes Stress? (Stressors)

1. After listing and seeing examples of items that cause stress, what would you say is the top thing/reason that causes you stress personally? Why do you think that is?

2. When you are feeling stressed, what do you currently do to help relieve your stress?

Part 2C

In the column on the left, list 3 to 5 positive ways you do or should deal with stress

In the column on the right, you will list 5 items from the next slide that show examples of how to positively deal with stress.

Part 3B In the column on the left, list 3 to 5 positive ways you do or

should deal with stress

In the column on the right, you will list 5 items from the next slide that show examples of how to positively deal with stress.

Part 3A

Avoid caffeine, alcohol, and nicotine consumption. Get physical activity Get more sleep Try relaxation techniques

◦ Meditating◦ Listing to soothing music◦ Deep breathing exercises

Talk to someone Keep a stress diary Manage your time Go for a run Hang out with friends

Positive Ways to Deal With Stress

Smoking Over-eating or under-eating Zoning out for hours in front of the TV or computer Withdrawing from friends, family, and activities

you enjoy. Using pills or drugs to relax Sleeping too much Keeping busy all day to avoid facing your problems Taking your stress out on other s (lashing out,

angry outbursts, physical violence)

Negative Ways to Deal With Stress

1. After reviewing positive and negative ways people deal with stress, do you generally handle your stress in positive or negative ways? Give an example and explain why you chose the answer you did.

2. Do you think people in general handle their stress positively or negatively? Explain why you chose the answer you did.

Part 3C

Warning Signs of StressCognitive Symptoms

• Memory problems• Inability to concentrate• Poor judgment• Seeing only the negative• Anxious or racing thoughts• Constant worrying

Emotional Symptoms• Moodiness• Irritability or short temper• Agitation, inability to relax• Feeling overwhelmed• Sense of loneliness and isolation• Depression or general unhappiness

Physical Symptoms• Aches and pains• Diarrhea or constipation• Nausea, dizziness• Chest pain, rapid heartbeat• Frequent colds

Behavioral Symptoms• Eating more or less• Sleeping too much or too little• Isolating yourself from others• Procrastinating or neglecting responsibilities• Using alcohol, cigarettes, or drugs to relax• Nervous habits (e.g. nail biting, pacing)

Laughing lowers stress hormones and strengthens the immune system.

Stress has been called the “silent killer” and can lead to heart disease, high blood pressure, and chest pain.

Stress can make acne worse. Dark chocolate reduces stress hormones. Stress can result in more headaches as a result of

the body rerouting blood flow to other parts of the body.

When cells shrink due to stress, they disconnect from other cells which contributes to depression.

Various Facts About Stress

Use the following example to create your own model volcano on the back of this page. The volcano you create should depict your real feelings and be true to you. At the bottom of your volcano, list at least 5 items that stress you out. In the middle of the volcano, list at least 5 ways those stressors make you feel. On the sides of your volcano, list at least 5 ways you “vent” or positively relieve your stress. Lastly, at the top of your volcano, list at least 5 things that happen to you if you don’t manage your stress well.

Create Your Stress Volcano

Stress Management Strategies

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