Stress and Stress Management Out there things can happen and frequently do to people as brainy and footsy as you, And when things start to happen, don t worry. Don t stew. Just go right along, You ll start happening too. CARDIOVASCULAR ENDURANCE Ability of heart, blood vessels, and lungs to transport oxygen to the working muscles. Tested with PACER or MILE 3-6x/week 60-80% HR Max (HR MAX = 220-age) 20-60 minutes Dr. Seuss Thinking about Stressors WHAT IS A STRESSOR? define it What are things that stress you out? (teenagers) What can you do about them? Stress Any change you must adapt to, from the negative of actual physical danger to positive, like the exhilaration of falling in love or achieving a success Environment, social, physiological, your thoughts It is essential to life! How you respond determines the impact on your life Chronic vs Acute Stress Types of Stress Chronic Prolonged, never-ending stress Damaging to health Some seek relief through drug/alcohol abuse Acute Prompts person to deal with a specific event Short term arises when a problem suddenly demands attention EUSTRESS (+): A welcomed challenge exercise on the body, tough game What does it mean to ADAPT?? What is PERCEPTION?? Stress Survey DISTRESS(-): Negative stress, bad stress causes anger, sadness, frustration. 1
Physical Pounding of heart Dry mouth Trembling Sweating Signs of Stress Psychological Irritability Impulsive behavior Nightmares Excessive worrying COME ON 6 You need: Groups of 5; 1 piece of paper/person; 1 pen & 1 dice RULES: Object: Roll a 6, Write out & SAY 1-100 FIRST To start game: roll until someone gets a 6, passing LEFT. When roll a 6, start numbering your paper 1-100. Write 1 number at a time, consecutively, legibly, AND COUNT OUT LOUD as you write. While numbering, group continues to roll dice, skipping writer, until next 6 rolled. Then that person starts writing on own paper, and writer stops & starts rolling again. If roll 6 again, you pick up where you left off. Reflection Stress and the Body Systems Stress effects multiple body systems: Nervous Hormonal Immune Stress and the Nervous System Produces reactions that prepares the body to respond and helps to restore to normal FIGHT OR FLIGHT RESPONSE Your body must react to a stress. Will you fight the stress or flee the situation? Stress and the Hormonal System Produces chemical messages Epinephrine: (Adrenaline) increases blood flow, HR, and burst of energy Nor-Epinephrine: Brings body back to normal 2
Stress and the Immune System Stages of Stress Response During extended times of stress the activity of the Immune system is lowered. More likely to get sick. Normal Resistance Stages of the Stress Response Alarm: recognize the problem Resistance: body begins fights off the stress (adrenaline rush) Recovery: Body returns to normal state Exhaustion: When stress exceeds body s ability to recover, it begins to break down Stress Management Tools 1. Relaxation Techniques (3 types) Bio-feedback: monitor body measurements ie - Bubbles Progressive Muscle Relaxation: Tightening & relaxing of muscles. Exercise: Eases muscle tension & releases chemicals in brain Serotonin released (improved mood) Endorphins released that make you feel good (relieve stress) Dopamine brings on feelings of enjoyment, increases motivation (decreased anxiety) Stress Management Tools.continued Let s WALK!! 2. Time Management: Organize your tasks, check lists, scheduling time to complete tasks 3. Visualization: Positive thoughts, imagine completing a skill/task, being in a relaxing place. 3
Teens should have 8.5-9 hours of sleep Benefits: Flushes toxins from brain Lowers risk of developing major illnesses Lack of it associated with mental illness SLEEP How to get good sleep 1. Be active during the day 2. Avoid alcohol/caffeine 3. Plan ahead 4. Make a routine 5. No electronics in bedroom/put technology away 6. Expect a good night s sleep 7. SENSES 1. Taste tryptophan in foods, no caffeine 2. Smell sheets clean, no allergens 3. Hear no TV, calm house, manage noise pollution 4. See body clock (light vs dark), dim lighting 5. Touch temp 65, no electronics, bed surface (no food), make bed! CHALLENGE Put electronic devices away for 9 hours (8pm-5am) SIGN OFF for 1 week Dock phone away from room at same time every night See how sleep changes. Healthy Coping Mechanisms Displacement: using energy towards a familiar activity running, cleaning Ventilation: Verbally venting feelings talking, crying, swearing, laughing Unhealthy Coping Mechanisms Defense Mechanisms: (Unhealthy and Self- Destructive ways of dealing with stress) 1. denial 2. blaming others 3. selective forgetting 4. avoiding the situation Withdrawal: Avoiding people and social situations (unhealthy!) Let s Try Progressive Muscle Relaxation! It is graded! Find your own space on floor, lying face up OR seated face up Sleep may be a part toward the end, but I should see you moving/contracting! 4
CIRCLE CATCH WHEN ALL ELSE FAILS,.. Groups of 4-5 Form a circle, but have to catch ball with your opposite hand ROTATE CMON 6 with Miller Circle Juggle Group of 8-10 Identify leader Everyone else arm up to catch Leader tosses to one person, that person to another, etc - ARM DOWN after been thrown a ball REMEMBER THE ORDER. Throw again. 5