Chapter 4: Managing Stress & Coping With Loss Stress is like an iceberg. We can see one-eighth of it above, but what about what s below?
Something to consider... The Japanese eat very little fat &... The Mexicans eat a lot of fat &... The Italians drink a lot of red wine &... The Chinese drink very little red wine &... The Germans drink a lot of beer and eat lots of sausage and fats &... The conclusion...
What is Stress? How you think about a challenge determines whether you will experience positive or negative stress.
Are You Vulnerable to Stress? Rate yourself worksheet Find your Life Change Index Apply what you ve learned by reading scenarios and calculating their Life Change Index
Stressor = anything that causes stress. 1.) Eustress = good stress ~ pleasant or stimulating form of stress ~ may push you to excel 2.) Distress = bad stress ~ caused by something negative or by taking on more stress than you can handle How you think about a challenge determines whether you will experience positive or negative stress. How much stress you feel depends on your perception of events that cause stress (stressors). *Do Good Stress vs. Bad Stress Worksheet
5 Kinds of Stressors 1. Biological stressors Biochemical imbalances, mental or physical illnesses, disabilities, or injuries 2. Environmental stressors Poverty, pollution, crowding, noise, or natural disasters 3. Cognitive or thinking stressors The way you perceive a situation or what you expect from it
Kinds of Stressors, cont. 4. Personal behavior stressors Negative reactions in the body and mind caused by using tobacco, alcohol, or other drugs, or not exercising 5. Life situations Having a relative or pet die, parents who separate or divorce, or trouble in relationships with peers *Worksheet
Stressors for Teens Life Situations Environmental Biological Cognitive (Thinking) Personal Behavior School demands Unsafe neighborhood Changes in body Poor selfesteem Taking on a busy schedule Problems with friends Peer pressure Family problems, abuse Media (TV, magazines, newspapers, internet) Natural disasters Threat of terrorist attacks Illness Injury Disability Personal appearance Not fitting in Relationship issues Smoking Using alcohol or other drugs Moving or changing schools War Global warming Breaking up with a boy or girl friend
Body s Stress Response Body systems that are active during a stress response: 1. Nervous system (brain) 2. Endocrine system (glands that secrete hormones) Body s response is largely involuntary, or automatic (occur w/o thinking about it).
3 Stages in Stress Response Stage 1 - Alarm: Pupils dilate Faster heart rate Rise in blood pressure Faster respiration rate Perspiration increases Digestion slows Increased blood flow to muscles & brain Release of blood sugar & fats to provide increased energy Adrenaline is released into the bloodstream Muscles tense & tighten, getting ready for action *Sometimes known as the FIGHT OR FLIGHT response.
Stage 2 - Resistance: If exposure to a stressor continues, your body adapts and reacts to the stressor. You may perform at a higher level with more endurance for a brief period. Stage 3 - Fatigue: If exposure to stress is prolonged, your body loses its ability to adapt. You begin to tire and lose the ability to manage other stressors effectively. *Worksheet
Negative Effects of Stress Psychosomatic response = a physical reaction that results from stress rather than from an injury or illness. A. Increased Muscle Tension headaches, back-aches, stiff necks B. Heart Problems high blood pressure, heart attacks, stroke C. Digestive Problems ulcers, diarrhea, nausea D. Weakened Immune System colds, flu, infections E. Other asthma, hives, menstrual irregularities *Ongoing stress affects all aspects of your health.
Emotional Reactions to Stress Anxiety Forgetfulness Difficulty Concentrating Frustration Irritability Lack of Motivation Difficulty Making Decisions Insomnia *Worksheet
Personality types which are prone to suffer from stress: A. Poor self-concept B. Type A Personality C. Habitual Worriers D. Perfectionists E. Over-achievers
SOURCES OF STRESS What are some sources of stress in your life? (Identifying what is stressful is 1 st step in learning how to manage stress.)
I usually just try To tackle one Day at a time But lately several days have attacked me at once!
Negative Coping Strategies A. Over-the-counter drugs B. Prescription drugs C. Withdrawal/Isolation D. Alcohol E. Fasting or eating binges F. Smoking
Positive Coping Strategies A. Stay Fit B. Redirect Your Energy C. Proper Diet D. Healthy Sleep Habits E. Set Realistic Goals & Learn to say No F. Think Positive... Don t sweat the small stuff!
Positive Coping Strategies cont. G. Talk about problems H. Enjoy Life I. Time Management J. Relaxation Techniques Yoga, Tai-Chi, Massage
Never run away from your problems...... pedaling is much faster!!!
Staying Healthy & Building Resiliency Taking care of your health is essential to stress management. Get adequate rest Get regular physical activity Eat nutritious foods
Being a Resilient Teen What is Resiliency? The ability to adapt effectively and recover from disappointment, difficulty, or crisis Factors That Affect Resiliency: External Factors Family School Peers Internal Factors Commitment to learning Positive Values Social Competency Positive Identity
Resiliency & Your Protective Factors What are Protective Factors? Conditions that shield individuals from the negative consequences of exposure to risk. Become involved in extra-curricular activities at school Make a commitment to learning by reading for pleasure at least 3 hours per week Stand up for your beliefs, and refuse to act against your values Be honest with yourself and others Resist negative peer pressure, and avoid dangerous situations Develop a sense of purpose Develop a positive outlook about your future
Coping with Loss & Grief Acknowledging a loss is one way to help begin the healing process. Myth or Fact? We grieve only deaths. MYTH! Fact: all losses cause grief.
Expressing Grief The Grieving Process Denial or Numbness Emotional release Anger Bargaining Depression Remorse Acceptance Hope These feelings are part of coping, or dealing successfully with difficult changes in your life. *Worksheet
Coping with Death Coping with death involves receiving and showing support. Most people respond to loss by mourning. Mourning includes talking about the person, experiencing the pain of the loss, and searching for meaning. It may be difficult for some people to move out of the mourning process. Dwelling on things that can t be changed will only add to your hurt. Instead, try to think about how the relationship was positive in your life. *Worksheet
Showing Empathy Grieving alone makes the process more difficult. Friendship and support makes the process easier. Help the person recall happy, positive memories. Be an empathetic listener. Don t rush the grieving process or attempt to resolve the person s grief in one day.
Conclusion: What are the five categories of stressors? How would trying an activity for the first time affect your stress level? Explain how having resiliency can help you manage your stress. What are 4 examples of loss that could cause someone to experience the grieving process? Identify the 8 stages of grief and explain what happens during each stage.
Ch. 4 Textbook Assignment Pages 108-109 # 1-8 # 14-24
Questions??