Chapter 4: Managing Stress & Coping With Loss

Stress is like an iceberg.

We can see one-eighth of it above, but what about whats 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 youve 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 stressorsBiochemical imbalances, mental or

physical illnesses, disabilities, or injuries 2. Environmental stressors

Poverty, pollution, crowding, noise, or natural disasters

3. Cognitive or thinking stressorsThe 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 situationsHaving a relative or pet die, parents who

separate or divorce, or trouble in relationships with peers

*Worksheet

Stressors for Teens

Taking on a busy schedule

Relationship issues

Smoking

Using alcohol or other drugs

Poor self-esteem

Personal appearance

Not fitting in

Changes in body

Illness Injury

Disability

Unsafe neighborhood

Media (TV, magazines, newspapers, internet)

Natural disasters Threat of terrorist attacks

War Global warming

School demands

Problems with friends

Peer pressure

Family problems, abuse

Moving or changing schools

Breaking up with a boy or girl friend

Personal Behavior

Cognitive (Thinking)

BiologicalEnvironmentalLife Situations

Bodys Stress Response Body systems that are active during a stress response:

1. Nervous system (brain)2. Endocrine system

(glands that secrete hormones)

Bodys 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 StressPsychosomatic response = a physical reaction that results

from stress rather than from an injury or illness.A. Increased Muscle Tension

headaches, back-aches, stiff necksB. Heart Problems

high blood pressure, heart attacks, strokeC. Digestive Problems

ulcers, diarrhea, nauseaD. Weakened Immune System

colds, flu, infectionsE. 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-conceptB. Type A PersonalityC. Habitual WorriersD. PerfectionistsE. Over-achievers

SOURCES OF STRESS

What are some sources of stress in your life? ______________________ ______________________ ______________________ ______________________

(Identifying what is stressful is 1st

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 FitB. Redirect Your EnergyC. Proper DietD. Healthy Sleep HabitsE. Set Realistic Goals & Learn to say NoF. Think Positive . . . Dont 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 cant 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. Dont rush the grieving process or attempt to

resolve the persons 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 canhelp 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??