STRESS & Anxiety Coping SkillsOctober Mental Health

OVERVIEW 1. stress2. Anxiety 3. Difference between stress and anxiety 4. Ways to cope 5. Video

Are You Feeling Stressed?

Definition: A Response to pressure or threat

We may feel…

● Tense, nervous, or on edge

What is Stress?

Stress Can Also BE PHYSICAL too!! Stress releases a hormone called Adrenaline ● Causes Your heart to beat faster, breathing to get faster,

palms to become sweaty, and knees to get shaky

● As a result of difficult life situations ● May feel tired or overwhelmed

Stress Can Also BE Ongoing or long-term

What is anxiety?

Natural Human Reaction that involves mind and body

● Anxiety is a basic survival function● It is an alarm system that gets activated whenever a person

perceives danger or threat

Anxiety is…

HOW ANXIETY AFFECTS THE BODY

Prevalence of anxiety in children

● 1 in 8 or 12.5% of children have an anxiety disorder

What is Difference Between Stress and Anxiety

Stress Anxiety ● We know something is worrying

us

● Associated with frustration and nervousness

● Stress is not diagnosable● Stress goes away after there is no

response or threat

● We are less aware of what we are anxious about

● Associated with fear, unease, and worry

● Anxiety is diagnosable ● Anxiety can last for months

VIDEO

What Are Coping Skills? Definition: Methods a person uses to deal with stressful situations

● This takes practice ● Good coping skills makes for good mental wellness

COPING SKILLS

Ways to Avoid Stress and Anxiety

Meditation 1) PLay some Calm Music 2) Close your eyes, knees crossed, hands

by your thighs 3) Concentrate on one physical sensation (toes, nose, mouth...etc) 4) Stay in position for one minute

Deep Breathing 1) Sit down 2) Close your eyes3) Place hand on belly 4) Breathe in through nose for 5 seconds, Out through mouth in 2

seconds

INHALE PEACE and EXHALE FRUSTRATION

LISTENING TO MUSIC 1) Play different types of music

(Classical, Acoustic Guitar, Lullabies) In the CAr or Before Bed

2) Ask yourself, “Is this Music Making me Calm? Happy?”

THESE WILL HELP CLEAR YOUR MIND

Exercise

yoga PLay Outside Running

LAUGH● Helps lower your cortisol Levels

○ Hormone that causes Stress

ACCEPT YOU CAN’T CONTROL EVERYTHING● STEP BACK AND REALIZE THAT YOU CAN’T CONTROL EVERYTHING

FOCUS ON THE POSITIVES ● Produce a go-to list of positives in mind

○ For Example: There is chocolate cake sitting in my fridge after school, I will be getting a puppy by the end of this week

● This will help boost your mood and remind you of everything you can be grateful for

REACH OUT ● HAve a solid social support system ● Reach out to friends and your

family in times of need

Other Activities ● DRaW/ Paint ● Write ● Take Photos ● Take a warm shower ● Watch cute videos on YouTube ● Pray ● Read

VIDEO