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Managing Stress in Your Life
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What is stress?
Stress is the body’s and mind’s reaction to everyday demands or threats.
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Kinds of StressDISTRESS = Negative Stress
EUSTRESS = Positive Stress
Results from too much pressure or trauma and you do not know how to deal with it.
ex) Having a lot of homework
ex) Running to catch the bus when it is driving away
ex) Trying to find a homecoming date.
Can help you achieve your goals.
Certain levels of stress help us focus and concentrate better.
ex) If you are concerned with grade, you will study harder
ex) ?????
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Kinds of StressorsStress occurs in response to stressors
= any stimulus that produces a stress response
PeopleObjectsPlacesEvents
Situations that cause you to react
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STRESSORSLIFE SITUATIONS
ENVIORNMENTAL
BIOLOGICAL
COGNITIVE(THINKING)
PERSONAL BEHAVIORS
School problems
Unsafe neighborhood
Illness Poor self-esteem
Smoking
Peer pressure
Natural disaster
Changes in body
Not fitting in
Relationship Issues
Family Problems
War Injury Personal appearance
Alcohol and drugs
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The Body’s Response to Stress…A series of events is put into action as your body prepares itself for “danger”
How your body and mind react is your stress response
The combination of the stressor and your stress response adds up to your stress
ex) if you hear a firecracker without expecting it, you may jump at the sound without thinking, or your heart may suddenly start to race.
recognize the sound = realize no real danger = response is minimal
mistake sound for gun shot = stronger stress response
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The Body’s Response to Stress…Two major systems of the body =
1. nervous system and 2. endocrine system
The body’s response is largely involuntary, or automatic
It happens in 3 stages and can occur whether the stress is physical or emotional, positive or negative
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ALARM see figure 4.3 - The 1st stage in the stress response,
when the body and mind go on high alert.
- There is a natural release of the hormone adrenaline.
- Adrenaline = the “emergency hormone” secreted by adrenal glands to prepare the body to respond to a stressor
****Heart ↑ providing more blood to brain and muscles, breathing ↑ providing more oxygen to the body, throat muscles may
contract making swallowing difficult, arms and legs may tighten
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RESISTANCEThe 2nd stage in the stress response, your
body adapts and reacts to the stressor.
If caught in high-stress situations, the body functions at a higher-than-normal level. Individuals can accomplish incredible feats of strength. ex) lifting car to save a child trapped under it
If in the stage for too long, mind and body can wear down.
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FATIGUE The 3rd stage of the stress response, resulting in a tired feeling that lowers one’s level of activity.
***If the body is continually exposed to stressors or one stressor is prolonged this can lead to a
PSYCHOSOMATIC RESPONSE= a physical reaction that results from stress rather than from an injury or illness.
(SEE PAGE 95) Some physical effects of stress include:
* headache* high blood pressure* clenching jaw or grinding teeth* weakened immune system
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REVIEW1. What is stress?
2. Which comes first, the stressor or the stress response?
3. List two examples of a potential stressor in your life. Pick one life situation stressor and one cognitive/thinking stressor.
4. Does your body respond to stress voluntarily or involuntarily?
5. Name the three stages of stress.
6. Which stage does your body release the hormone adrenaline?
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LESSON 3 – Managing Stress
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Dealing with stressMany people don’t know they are stressed
out until they have a serious effect or it affects their health
Teens today suffer from chronic stressTo avoid chronic stress know yourself and
what stressors you have in your lifeYou cannot avoid stress!
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So, how do I manage or reduce the stress in my life?Don’t take on too much
i.e., don’t over load your scheduleLearn how to say noCut back on some activitiesUse a planner to better organize your
schedule
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Be realistic with yourselfDon’t put too many expectations on yourselfDon’t expect to be perfectTry to make goals reachable and if you don’t
reach them allow yourself some graceDon’t be afraid to ask for help
Sleep!
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Learn how to relaxFind activities that take your mind off of stress
i.e., reading, exercising, watching t.v., drawingDon’t do this for too long or you will become
more stressedPlan it in your schedule
Treat your body wellEat healthyExerciseTake vitamins
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Check your outlookA poor attitude and lead to stressTry to be positiveBe optimisticIs your glass half full or half empty?
Deal with your problemsLetting your issues last can build up
unnecessary stressStress is additive!See a counselor or talk to someone about the
problems you are dealing with
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Lesson 3
Coping with Loss and Grief
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Coping with loss and griefVideoWe all experience a loss or grief at some
point and we all grieve in our own way!
However, acknowledging loss is one way to help begin the healing process
Stages of grief: a variety of reactions that may surface as an individual makes sense of how a loss affects him or her
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THE GRIEVING PROCESS (see page 103)DENIAL OR NUMBNESS
Difficult to believe the loss has occurred
EMOTIONAL RELEASE crying
ANGER Person feels powerless and unfairly deprived
BARGAINING Loss sets in, person may promise to change what was lost
DEPRESSION Beyond the feeling of sadness, feels isolated and alienated
REMORSE Pre-occupied with thoughts how the loss could have been prevented
ACCEPTANCE Faces reality of loss, experiences closure
HOPE Remembering becomes less painful, looks to future
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HEALINGExperiencing and accepting your feelings
during grieving is necessary.
Coping= dealing successfully with difficult changes in your life
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DEATHONE OF THE MOST PAINFUL LOSSES WE
CAN EXPERIENCE!
Most people respond to a loss by mourningMourning= the act of showing sorrow or grief
People do this by talking about the person, searching for meaning, and experiencing the pain
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Signs that someone may be dealing with griefSome people don’t express grief in the
healthiest way. Some poor ways someone might deal with grief are:Chronic depression, sleeping difficulties,
restlessness, self-esteemAcademic failure or indifference to school-
related activitiesDeterioration or relationships with friends and
familyRisk-taking behaviors such as alcohol abuse,
fighting, or sexual experimentationActing overly mature or strong
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SHOWING EMPATHY (page 104)
Show empathy when someone is grieving!Ways to show support when one is grieving:
1. help the person recall happy and positive memories
2. be a good listener3. don’t rush the grieving process or attempt to
resolve the person’s grief
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COPING WITH TRAUMATIC EVENTS
Traumatic event= event that has a stressful impact to overwhelm your normal coping strategies.
Ex. Accidents, violent assaults, suicides, natural disasters
Seek support from family, friends, and community groups. Also, try to resume your normal activities as it can help the grieving process!
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Where to get helpThe Healing Place: A Center for Loss &
ChangeOffer support and grief for people ages 3-19
http://www.thehealingplaceinfo.org/
Hospice: Helping Teenagers Cope with Griefhttp://www.hospicenet.org/html/services.html
School counselorsParents, friends, or people you trust