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Warm Up

Learn about the factors that cause stress, physical signs of stress, and effective techniques to manage stress. Discover how stress can impact mental and physical health and how to prevent negative consequences.

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Warm Up

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  1. Warm Up List three factors that causes you stress. How do you personally deal with stress? List 2 physical signs of stress.

  2. Mental Health

  3. What is Stress? • Stress is natural • The key is learning to manage stress in your life • Different things stress out different people • The same thing that causes you stress may not cause another person stress

  4. Stressor • A situation arises that is new or potentially unpleasant Stress Response • The body’s reaction to a stressor. Stress • The combination of a stressor and a stress response Stressors only have the potential to cause a stress response

  5. What are some stressors in people’s lives?

  6. Stress Response • Deals with relationship between the brain and rest of your body • If stressor is seen as nothing to worry about then nothing happens, • If stress is seen as a threat then brain signals your body to produce certain chemicals that contribute to the stress response

  7. Physical Changes • More blood goes to the brain • Hearing improves • Pupils open wider • Mouth gets dry • Breathing speeds up • Sweating increases • Adrenal glands secrete adrenaline • Muscles tense up • More blood goes to legs and arms • Blood pressure increases • Heart beats faster and contracts harder

  8. Why does the stress response help us?

  9. Some times called “Fight or Flight” • What if the stressor does not call for a physical response?

  10. Anxiety Frustration Mood swings Depression Irritability Nightmares Nervous laugh Worrying Confusion Forgetfulness Poor Concentration Loneliness Mental/Emotional Signs of Stress

  11. Headaches Dry mouth Teeth grinding Shortness of breath Indigestion Diarrhea Constipation Muscle aches Weight change Fatigue Insomnia Physical signs of stress

  12. Stress can make you sick • If the stress is not released it can lead to sickness • Estimated 60-80% of all physical and mental disorders are related to stress. • Not all are caused by stress, but many are made worse by stress • Long-term stress can lead to weakening your immune system

  13. Sickness and disorders related to stress • Cold and Flu • Weaken immune system can’t fight infection • Also, longer time to heal once sick • Tension Headaches • Stress causes muscles in neck and head to tense up • Backache • Frequent tension in muscles on back • High Blood Pressure • Part of the stress response • Eventually lead to rupture of blood vessel in brain

  14. Chronic Fatigue • Prolonged stress can cause a person to feel tired all the time, long-term loss of energy • Different then being tired after exercise • Depression • Prolonged stress can wear a person down to a point of “Burnout” or exhaustion • This is just an advance stage of “burnout”

  15. How to manage stress • Step 1 • A new or potentially unpleasant situation • Step 2 • You interpret the situation as threatening • Step 3 • Your emotional response • Step 4 • Your physical response • Step 5 • The negative consequences

  16. Can stop yourself from progressing from one step to the next • Yes • When this occurs you have use a Stress Intervention. • Any action that prevents a stressor from resulting in negative consequences.

  17. Eliminate the stressor • Anticipate a common stressor and find a way to remove it from your life • Intervention of Step 1 EXAMPLES

  18. Change your interpretation of a Stressor • Intervention of Step 2 • Selective awareness • Focusing on the aspects of a situation that help a person feel better • Find the positive in every unfortunate situation that you find yourself in

  19. Relaxation Techniques • Intervention of Step 3 • Engage is some method to relieve the stress • Anything that changes the focus of the mind • Meditation • Focusing on something repetitive or unchanging • Progressive Relaxation • Tense up muscles in one part of body and then relax them • Move through out entire body • Body Scanning • Autogenic Training • Thinking of a relaxing image or place • Laughing • One easiest and most natural relaxation techniques • Yelling or Crying

  20. Physical Exercise • Intervention from step 4 • Takes advantage of the body readiness to do something physical • Uses the stress response in a positive way

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