Stress!!

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Stress!!

• What is it and how to deal with it!

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Chapter 4/Lesson 1 Understanding Stress
Stress? What is that?

• Stress the combination of the presence of a
  stressor and the occurrence of a stress response
• Stressor any new or potentially unpleasant
  situation. (sports try-outs, prom, going back to
  school after spring break)

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What Causes Stress?

• Life Situations
• School demands,
• Environmental Stressors
• unsafe neighborhood, weather
• Biological Stressors
• changes in body, injury, deformity
• Cognitive Stressors (mental)
• poor self-esteem
• Personal Behavior Stressors
• busy schedule, drugs

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Different Types of Stress

• Eustress a positive form of stress, often
  associated with desirable events-like winning a
  sports game of making a good grade on a paper.
• Distress a stress caused by adverse events that
  produce negative effects-like being late for an
  important event or not making as good of a grade
  as you thought you would.

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How does STRESS affect the body?(Stress
Response)

• 3 Stages of Stress
• Alarm Stage
• Resistance Stage
• Exhaustion Stage

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Alarm Stage

• Hypothalamus (receives danger signal from other
  parts of the brain) An overreacting of the
  nervous system to get the body ready to handle
  the stressor known as Fight or Flight.
• Pituitary gland stimulates the adrenal gland
• Adrenaline (emergency hormone) and Cortisol that
  prepares the body to respond
• increased blood flow
• breathing speeds up
• Blood pressure rises
• Increase in perspiration
• pupils dilate, hearing improves
• heart rate/pulse increases
• Fear, excitement or the pressure of the stress
  are usually visible on the face.

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Cortisol-What is it?

• A hormone that is produced by the adrenal glands.
• Is highly effected by stress levels through
  metabolism, and the breaking down of fats,
  glucose and protein.
• Spikes of cortisol can cause you to store body
  fat.
• Ideal to have a steady release of cortisol into
  the blood.

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Resistance Stage

• Exposure to stress continues
• Body adapts and can handle the stress (only for a
  short time)
• Body wears down due to the high demand of stress
  levels put on the body.
• Over-reaction to minor events occur.
• Irritable
• Sleep patterns alter due to irregular hormones
• Mental and Physical weakness occur causing
  behavior and psychological changes can be
  observed.

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Exhaustion Stage

• Prolonged symptoms of resistance stage breaks the
  body down and you get exhausted and tired
  (fatigued)
• Hard to get motivated for usually exciting
  things.
• Depression can occur
• Body susceptible to illness and emotional
  breakdowns.
• Other stressors are hard to handle

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Effects of Prolonged Stress

• Psychosomatic Response-Physical reaction
  resulting from stress rather than from and injury
  or illness.
• Headaches
• Weakened immune system
• High blood pressure
• Bruxism
• Digestive disorders

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Stress Test
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Chapter 4/Lesson 2Managing Stress

• Identifying what is stressful is the first step
  in learning how to manage it.
• The effects of stress are addictive (build up
  over time)
• Chronic Stress-stress associated with long-term
  problems that are beyond a persons control

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Chapter 4/Lesson 2Stress Management Techniques

• Avoid/Limit Stress
• Use Refusal Skills
• Plan ahead
• Think positively
• Handle Stress/Reduce Its Effects
• Relaxation Techniques
• Relaxation Responsestate of calm
• Redirect Energy
• Stay Healthy/Build Resiliency
• Rest, Exercise, Eat right

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Stress Management Foods

• The right kind of foods can aid the body in
  recovering faster during stressful times.
• Vitamin C-Oranges
• 3000 mg-supplement
• 70 mg in a orange
• Potassium helps reduce high blood pressure and
  helps nerve stimulation in the contraction of
  muscles.
• Avocado, banana, dried apricots, lima beans,
  cantaloupes, honeydew, potato, raisins

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Stress Management Foods

• Black Tea vs. Coffee
• Magnesium helps regulate Cortisol levels and too
  little trigger headaches and fatigue.
• Spinach, halibut, black beans, pumpkin seeds, and
  okra