How do I handle difficult situations with my friends, family, community, and school work?

Transcription

1 How do I handle difficult situations with my friends, family, community, and school work?

2 Let s Assess YOUR Stress *Go to *Complete the Social Readjustment Rating Scale (SRRS), more commonly known as the Holmes and Rahe Stress Scale *This tool helps us measure the stress load we carry, and think about what we should do about it.

3 *It is the body s reaction to a challenge: physical danger, trying out for a sports team, asking someone for a date, taking an exam, and so forth *Biological reaction includes the activation of the nervous system and a release of specific hormones (glucocorticoids) that speed up heart rate, breathing rate, blood pressure, and metabolism.

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6 The Evolution of Physiological Stress Response How we re programmed to constantly freak out about everything all of the time. Nature intended stress to save us from predators and unsafe situations The sympathetic ANS kicks fight or flight into gear when there is any perceived threat to our physical or mental equilibrium This could be a hungry tiger chasing you or a math test After the danger has passed, the parasympathetic ANS takes over, decreasing heartbeat and relaxing blood vessels How does fight or flight function in the modern world? Acute vs. chronic stress Acute stress is the body s automatic response to a perceived threat Once the threat is removed, the stress level returns to normal Chronic stress results actual or perceived repetitive exposure to a situation that gets your stress hormones pumping and doesn t stop. The constant and/or repeated initiation of the fight-or-flight response can lead to profound disruption of the sympathetic nervous system

7 *Yerkes-Dodson Law (1908) is an empirical relationship between stress and performance. *A certain amount of stress allows us to perform at optimal levels. *Too much stress results in anxiety, disorganization, confused thought and low levels of performance.

8 *Symptoms *Heart rate increases *Breathe faster/heavier *Increased blood pressure *Digestive system slows down causing gastrointestinal issues *Immune system malfunctions *Tension *Difficulty falling and remaining asleep *Depression *Anxiety *Changes in appetite *Panic attacks *Muscle tenseness and soreness *Frequent headaches *Feelings of sadness or worthlessness

9 * External * School pressure along with career and college decisions * Major life changes * Jobs * Relationship difficulties * Pressure to look a certain way - hair, clothing, jewelry, body size, body shape * Pressure to experiment with drugs, alcohol, or sex * Family and peer conflicts * Being bullied or exposed to violence or sexual harassment * Crammed schedules, juggling school, extracurricular activities, social life, and family obligations * Internal * Pessimism * Inability to accept uncertainty * Rigid thinking, lack of flexibility * Negative self-talk * Unrealistic expectations / perfectionism * All-or-nothing attitude

10 * Talk about problems with others and seek help * Take deep breaths, think or say, I can handle this * Set small goals, break tasks into manageable chunks * Exercise and eat regular meals * Get proper sleep * Visualize success and practice feared situations * Schedule breaks and enjoyable activities * Accept yourself as you are; identify your unique strengths and build on them * Perfection as an ideal * Humor * Exercise * Music * Accepting responsibility including BLAME * Meditation * Movies * Positive self-talk * Talk it Out * Playing sports * Deep breathing * Journal writing * Patience with self and others

11 *Talking with negative people *Avoiding people who care about you *Withdrawing from positive activities *Negative self talk or self deprecation *Excessive caffeine *Unhealthy eating patterns *Procrastination *Excessive behaviors like too much sleep, too much exercise, too much video game time, too much daydreaming *Abuse of alcohol, illegal drugs, prescription drugs, tobacco, escapism, and so forth

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13 Paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment. Jon Kabat-Zinn Turning on the RELAXATION RESPONSE Meditation Mindfulness of breath Body scan Grounding 7 Easy Ways to Incorporate Mindfulness Everyday (handout) 1. Build mindfulness into routine activities 2. Keep it short and sweet 3. Notice 3 things around you 4. Notice 3 things about yourself 5. Mindfulness while eating 6. Mindfulness while listening to music 7. Be gentle Free Mindfulness Apps Calm Stop, Breathe and Think Aura Smiling Mind 10% Happier MindFi Mindfulness Daily Headspace The Mindfulness App Mindbody Omnava Breethe

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15 *Control - Some situations are in our control. There are other situations that we cannot control. (Rock and clay analogy) *What skills can we use when we have a problem that we can change or control? *What kinds of things can we do when we face a difficulty that we cannot change and over which we have no control? *Circle of Control Exercise

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19 Sleep! * Did you know teens need between hours of sleep a night? Be active! * Being active is an outlet! Sports, walking, and running all help you to deal with stress! Be organized! * Using a planner, making lists, and prioritizing will help you to avoid and deal with stress! Talk about it! * Talking about your problems can be therapeutic! Set realistic expectations! * Be reasonable with what you can accomplish! Take your mind off it! * Do some things that you enjoy!