DEALING WITH STRESSChapter 4: Lesson 2

Pg. 83

DO NOW: o List five things that you do to relax. How

much time do you spend doing each of these activities each week.

TAKE CARE OF YOURSELF: Exercise Regularly-Help relieve tension. Tension is a physical

effort of stress marked by straining of muscles. Health problems such as headaches, and heart disease can result in long-term stress.

-During the fight-or flight response, the body is tensed and ready for a great amount of physical activity.

GET ENOUGH REST You should get at least 9 hours of sleep each

night. If not can lead to exhaustion, which can

cause illness.

EAT RIGHT Eating nutritious foods gives you the

vitamins, minerals, and energy you need to deal with everyday demands.

You need vitamins and minerals for your immune system to function properly.

NEW FOOD PYRAMID:

RELAX

LEARN TO RELAX!o Deep Breathing-One relaxation technique is deep breathing. It

requires completely filling the lungs with air instead of taking shallow breaths.

-Deep breathing brings more oxygen to all parts of your body.

-More oxygen helps muscles and organs function more effectively, keep your brain alert and focused.

-Produces a calming effect that helps relax you.

-When you practice deep breathing, your heart rate slows down and your blood pressure drops.

*BREATHING EXERCISE:*DONE AS GROUP

1) Find a comfortable place to sit.

2) Close your eyes and concentrate only on your breathing.

3) Inhale slowly until your lungs cannot hold any more air.

4) Then, exhale slowly.

5) Repeat this process for at least 15 minutes.

BENEFITS OF DEEP BREATHING:

**TENSION-RELEASING EXERCISES**

DONE AS GROUP

When under stress, it’s common to hold the tension in your muscles.

To RELEASE TENSION:

I. Tensing the muscles in one part of your body, such as shoulders.

II. Relax those muscles. (Notice how those muscles feel relaxed.

III. You can then move to another muscle group and repeat the tensing and relaxing until your entire body is relaxed.

o One person may relax by listening to music. Each person can have their own special technique.

BUILDING RESILIENCY: Resiliency:- The ability to recover from

illness, hardship, and other stressors. Asset- A skill or resource that can help you

reach a goal.

EIGHT ASSETS FOR BUILDING RESILIENCY:

Asset Description ExampleSupport Having family, friends, and

others to help you.You talk to the school counselor about a problem.

Empowerment Feeling as if you are valuable member of your community & family.

You volunteer to start a drug free campaign at school.

Boundaries Having a clear set of rules and consequences for school, family, and relationships.

You know that if another teen bullies you at school, a teacher will speak with that teen.

Productive use of time Choosing creative and productive activities.

You join a school club instead of playing video games after school.

Commitment to learning Understanding the value of school-work.

You spend time every day working on homework assignments.

Positive values Having values that include caring, integrity, honesty, self-responsibility, equality, and justice.

You support a friend who tells the truth even though doing so may get him or her in trouble.

Social skills Communicating effectively, respecting others, and avoiding peer pressure.

You talk out a disagreement instead of yelling.

Positive identity Having high self-esteem, having a sense of control, and feeling as if you have a purpose.

You use positive self-talk to prepare yourself for a speech.

CHANGE YOUR ATTITUDE Use Positive Self-Talk

a) Say or think positive things to yourself.

Be Confident About Yourself

a) The better your feel about yourself, the more positive your perception is, the more positive your response and the consequences will be.

Don’t Worry About Things Out of Your Control

a) Accept things you can’t change, and make the best out of the situation.

MANAGE YOUR TIME List and Prioritize Your ProjectsI. Prioritize: Arrange items in order of

importance.o The first step in managing your time is to

make a list of your projects and to prioritize your goals.

o Know and Set Your Limits.I. One of the major reason that some people

have hectic schedules is that they don’t know their limits when they commit to projects.

MANAGING YOUR TIME CONTINUED… Make a Schedule1. Enter Your Priorities

First.2. Be realistic.3. Prepare for problems.4. Make time to relax.5. Do it. o If you practice stress

management techniques you learned, you can begin to control the stress in your life.

FIVE TIPS FOR MANAGING YOUR

TIME:1) Prioritize your

goals.2) Learn to say no.3) Keep a schedule.4) Don’t overload

yourself.5) Plan for fun

activities.

MINI QUIZ!! Please put your name, date, & block in

corner of paper. This will be collected and graded.

MINI QUIZ:o Please put if the following

statement is true or false (1 & 2) Answer question-3 & 4

1. It is important to get enough rest when you are stressed.

2. Prioritizing is an important part of time management.

3. What is Resiliency?4. Name one relaxation technique.

ANSWERS:1) True2) True3) Resiliency: The ability to recover from an

illness, hardship, or other stressors.4) Deep Breathing, Tension-Releasing

Exercises