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* A challenge making * A challenge making special demands on special demands on both your mind and both your mind and your body.your body.A non-specific A non-specific response of the body response of the body to any demand placed to any demand placed upon it.upon it.

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““useful”useful” Positive stress. A small Positive stress. A small amount of stress for a amount of stress for a short amount of time is short amount of time is helpful. It helpful. It increasesincreases performance.performance.2 Variables: How much + How How much + How longlong

(Intensity + DurationDuration)

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Harmful or negative Harmful or negative

stress. It stress. It decreasesdecreases

performance.performance.

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Take an occasional risk!Take an occasional risk!

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Bio Squares:Bio Squares: When stress builds, your When stress builds, your body responds by reducing blood flow to body responds by reducing blood flow to your extremities and your digestive track. your extremities and your digestive track. (fight or flight) Your fingers get cooler as (fight or flight) Your fingers get cooler as their blood supply is reduced. Bio squares their blood supply is reduced. Bio squares allow you to monitor changes in your finger allow you to monitor changes in your finger temperature so you can get an early temperature so you can get an early warning when your stress level begins to warning when your stress level begins to rise. Usually, you realize too late that your rise. Usually, you realize too late that your stress level is rising. By the time you feel stress level is rising. By the time you feel anxious, on edge, irritable, in pain, it’s too anxious, on edge, irritable, in pain, it’s too late to do anything about it. Bio Squares late to do anything about it. Bio Squares give you an early warning before give you an early warning before symptoms appear.symptoms appear.

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83=83=blackblack

85=85=brownbrown

87=87=yellow yellow

89=89=greengreen

91=91=blue greenblue green

93=93=blueblue

95=95=violetviolet

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How to use the Bio DotsHow to use the Bio Dots::

- When the dot is black or - When the dot is black or blue/green…. note how you feel blue/green…. note how you feel physically and mentally. physically and mentally. (butterflies, clenching, tapping, (butterflies, clenching, tapping, etc.) This way you will know when etc.) This way you will know when you’re stressed even without the you’re stressed even without the dot.dot.- Note what type of situations - Note what type of situations cause your dot to change to black cause your dot to change to black or blue/green…. (prevention)or blue/green…. (prevention)

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- Note how quickly and/or - Note how quickly and/or effectively certain coping effectively certain coping techniques work to change your techniques work to change your dot back to a healthy blue/green dot back to a healthy blue/green color.color.

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ReactionsReactions::

““Fight or flight”- heart Fight or flight”- heart speeds up, sweat speeds up, sweat more, pupils dilate, more, pupils dilate, breathing increases, breathing increases, muscles tense, muscles tense, adrenaline up, adrenaline up, digestion slows…digestion slows…

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Symptoms//Symptoms//diseasesdiseases::headaches, neckache, headaches, neckache, backaches, stomachache, backaches, stomachache, forgetfulness, confusion // forgetfulness, confusion // colds, colds, flu, sore throat, insomnia, heart flu, sore throat, insomnia, heart attacks, stroke, ulcers, asthma, attacks, stroke, ulcers, asthma, high blood pressure, allergies, high blood pressure, allergies, emotional disorders, etc.emotional disorders, etc.

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So there I was in my kayak, minding my own business...

“Fight or Flight”?

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Stressors? Stressors? grpsgrps

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Common StressorsCommon Stressors::Braces, acne, marriage of Braces, acne, marriage of family member, death of pet, family member, death of pet, getting glasses, arguing with getting glasses, arguing with parents, death family member, parents, death family member, school, sports, tests, arguing school, sports, tests, arguing with brother/sister, arrested, with brother/sister, arrested, getting a new pet, puberty, getting a new pet, puberty, new family member (step, new family member (step, baby), divorce, separation, baby), divorce, separation, friends, fighting, friends, fighting,

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Failing, vehicle breaking down, Failing, vehicle breaking down, running out of time, surgery, running out of time, surgery, lose job, friend on lose job, friend on drugs/alcohol, getting yelled at, drugs/alcohol, getting yelled at, haircut, trying to get good haircut, trying to get good grades, too busy, new school, grades, too busy, new school, being harassed, getting into being harassed, getting into trouble.trouble.

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2 2 underlyingunderlying causes causes areare *CHANGE*CHANGE

*LOSS OF CONTROL*LOSS OF CONTROL

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Remain calm…Remain calm…

even if it seems even if it seems hopelesshopeless

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How to copeHow to cope??

Talk, physical activity, think it Talk, physical activity, think it over, fix the problem (?), stress over, fix the problem (?), stress ball, do something you’re good ball, do something you’re good at, scream (?), deep breathing, at, scream (?), deep breathing, relaxation technique, sit relaxation technique, sit quietly, read, get enough sleep, quietly, read, get enough sleep, try to accept what you cannot try to accept what you cannot change, take one thing at a change, take one thing at a time,time,

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counseling, treat yourself well, counseling, treat yourself well, don’t blame others, don’t put don’t blame others, don’t put things off, don’t be accountable things off, don’t be accountable for things you can’t controlfor things you can’t controldo the best you can with what do the best you can with what you have, laugh often.you have, laugh often.

““Unless it’s fatal…it’s no big deal!”Unless it’s fatal…it’s no big deal!” Dr. John PelizzaDr. John Pelizza

KEEP THINGS IN PERSPECTIVE!KEEP THINGS IN PERSPECTIVE!

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“Cletus Take the Reel” (Carrie Underwood’s “Jesus Take the Wheel”)

http://www.timhawkins.net

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Have a good sense of humor and Have a good sense of humor and laugh often!laugh often!

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Try to have a little fun everyday!Try to have a little fun everyday!

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Share a joke with your friends and Share a joke with your friends and neighbors!neighbors!

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Love your friends, no matter who Love your friends, no matter who they are!they are!

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Exercise a little everyday!Exercise a little everyday!

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Relax 15 minutes everyday.

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Giggle a little.

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Get 8-9 hrs. of sleep everyday!

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Scream sometimes!

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Get 60 minutes of physical activity a day!

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Take a nap if you need one!Take a nap if you need one!

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Always be up for surprises!Always be up for surprises!

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Relax in Nature.

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Always share with a friend!Always share with a friend!

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Fall in love with someone special!Fall in love with someone special!

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Take a bubble bath.

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Relax, even on those stressful Relax, even on those stressful days!days!

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Stress ScenariosStress Scenarios