STRESS

PerceptionHow you think about a challenge determines whether you will experience positive or negative stress.

• Perception is the act of becoming aware through the senses

• How much the stress of an event in your life affects you depends in part on your perception of it.

• What stresses out one person may not stress out another, depending on their perception.

Negatives or PositivesStress can have both positive and negative effects.

• Positive stress can motivate you

• Negative stress can interfere with your ability to perform, making you feel overwhelmed, frustrated or angry.

Stressors

Stressors activate the body’s nervous system and specific hormones.

• A stressor is anything that causes stress.

• When you perceive something dangerous, difficult or painful your body will automatically begin a stress response

• What stresses you out Worksheet

Bodies Alarm Response to StressAlarm

Initial Fight or Flight Response

a.Hypothalamus gets activated and sends signal to

pituitary gland

b.Pituitary Gland sends a signal to the adrenal

gland

c.Adrenal gland releases adrenaline

The Alarm Response- “Fight or Flight”

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Fight or Flight – Action Photos

Bodies Response to Stress- Stage 2

Resistance - The body adapts to the stressor and can perform at a higher level for a brief period of time. (2-3 days max)

Bodies Response to Stress- Stage 3

Fatigue – Usually occurs in 2-3 days of constant stress

• A psychosomatic response is a physical reaction that results from stress rather than an injury or illness. – head aches, weakened immune system, & more

• Chronic stress is related to long-term problems that are beyond a person’s control in which stress has become a constant burden that can last for months.

• Periods of prolonged stress are not unusual experiences for teens or adults.

Signs of prolonged Stress • Physical Signs

• Head aches• Fatigue• Unable to Sleep• Upset Stomach• Muscle Tension or pain• Hives or rashes• Increased heart rate• Sweating• More frequent illness

Signs of Stress• Emotional Signs

• Restlessness• Lack of Focus or motivation• Anxiety• Panic Attacks• Irritabliltiy • Anger• Sadness• Depression• Memory impairment• Feeling constantly pressured hassled or hurried

Signs of Stress

Behavioral Signs• Overeating• Under eating• Outbursts of emotion• Alcohol, tobacco or other drug use• Withdrawal from others• More disagreements with others

How to Avoid/Limit Stress1. Relax & Pray

2. Redirect It

3. Seek support

4. Get sleep

5. Get regular physical activity

6. Eat Nutritious Foods

7. Plan Ahead

8. Use Refusal Skills to cut down on the number of activities you commit to

Refusal Skills – 5 Methods

• Be Calm and Clear with your words. • Body Language and eye contact matter.

1. Say a NO. - Be assertive, not aggressive or passive

2. Repeat the Refusal

3. Suggest an Alternative

4. Give a reason – Use a fact, feeling or opinion

5. Walk away

Practice Saying No – Using the Skill of Refusal

Partner Practice #1 – Your good friend asks you join them on Saturday to play video games at their house. You already were planning on working on a research paper all day that is due on Monday.• One partner practice saying your refusal skills to the other

partner. • The other partner assess your partners response and take note

of what they did well. Share with them what you thought they did well after they give their response.

Partner Practice #2 – Your good friend asks you to join a group during guided study to sit and talk. You already were planning on going to the Math room for homework help at that time. • Switch roles