Date post: | 15-Jan-2016 |
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Stress Management
Anticipating and Monitoring Personal Stressors
What is a Stressor
A person, place or situation that places a demand on the mind or the body.
Common Stressors Moving Arguing with parents or friends Acne Overweight
Taking a test
Common Stressors Breaking up with girl/boyfriend Getting glasses/braces
Getting Arrested
Being sick or getting hurt
Common Stressors Death of a family member Getting in trouble at school Making a school team Peer pressure
Loud noises
How your body responds to stress
Your body prepares to fight the stressor or flee from it.
Adrenaline, (“the stress hormone”) is released when a demand is placed upon us. The release of adrenaline causes many physical changes in the body.
Physical Reactions of Fight or Flight Response
Become more alert Muscles tense Heart rate and blood pressure
increase More blood is sent to the brain and
muscles for quick movement Blood vessels carry less blood to skin
and digestive system Pupils dilate
Physical Reactions of Fight or Flight Response
Hearing ability increases Breathing increases Sugar in blood increases giving you
more energy Digestion slows down Amount of stomach acid increases Liver releases sugar for quick energy Immune system slows down, causing an
increased chance of becoming ill
What can trigger the Fight-or-Flight Response?
Fear
Severe Pain
Anger
What can trigger the Fight-or-Flight Response? Conflict
Embarrassment
Other threatening situations
How Your Body Responds to Stress
Not all stressors are bad stressors. Eustress – “good stress” or dealing with
the stressor in a positive way. Distress – “bad stress” or an unhealthy
way of handling a stressor. The body responds to all stress the
same way whether the stressor is a bad stress or a good stress.
How Your Body Responds to Stress
The key to getting the body changes to return to normal is to:
recognize it as a good stress determine a positive way to deal
with the stressor make the stressor less stressful
Stress Burnout When you have too much stress or
when the stress goes on too long.
Signs of stress burn-out: Can’t sleep (insomnia) Frequent headaches Eating patterns are affected: losing
your appetite or over-eating Chronic fatigue (tiredness)
Stress Burnout (continued) Difficulty concentrating Difficulty dealing with everyday tasks Nervous stomach Feeling tense Mood changes: irritability, feeling
overwhelmed, depressed, bored, not caring about anything
How Your Body Responds to Stress
Three-fourths (3/4) of all the doctor visits in the U.S. are due to stress-related illnesses or conditions.
This means that the condition was caused by stress (the way the body responds to stress) or not coping with the stress in a positive way.
How Your Body Responds to Stress
Headache Backache or neck ache Digestive system problems
Colitis Ulcers Gastritis Irritable bowel syndrome
How Your Body Responds to Stress
Skin rashes Increased chance of harmful blood clots Cancer
Other reactions to stress include: Depression, suicide Alcohol or drug use Development of eating disorders
(anorexia or bulimia)
Stress Management Techniques
Visualization – Imagine a quiet peaceful place and try to engage the senses as much as possible.
Stress Management Techniques
Progressive Muscular Relaxation – Starting at either the head or the feet, contract and relax each group of muscles for 3 to 5 seconds. Repeat the contraction/relaxation 3 times. Do this for all the muscle groups.
Stress Management Techniques Deep (diaphragmic) breathing –
Take slow, deep breaths. Place your hand on the abdomen. This is the part of the body that should be rising and falling when you are doing deep breathing.
When could you use deep breathing to calm down in a stressful situation?
Stress Management Techniques
Exercise – Strenuous exercise causes a release of chemicals, called endorphins, which keep energy levels up, make you feel good, and help you sleep.