CHAPTER 8: MANAGING STRESS AND ANXIETY
WORDS TO KNOW: STRESS, PERCEPTION, STRESSOR, PSYCHOSOMATIC RESPONSE, CHRONIC STRESS, STRESS-MANAGEMENT SKILLS, RELAXATION RESPONSE, ANXIETY, DEPRESSION, RESILIENCY, PROTECTIVE FACTORS,
I. EFFECTS OF STRESS
STRESS: THE REACTION OF THE BODY AND MIND TO EVERYDAY CHALLENGES
AND DEMANDS.
II. STRESS IN YOUR LIFE
PERCECPTION: THE ACT OF BECOMING AWARE THROUGH THE SENSES
III. REACTING TO STRESS
IV. WHAT CAUSES STRESS?
STRESSOR: ANYTHING THAT CAUSES STRESS
A. BIOLOGICAL STRESSORS: ILLNESS, DISABILITIES, OR INJURIES
B. ENVIRONMENTAL STRESSORS: POVERTY, POLLUTION, CROWDING, NOISE,
OR NATURAL DISASTERS
C. COGNITIVE, OR THINKING STRESSORS: SUCH AS THE WAY YOU PERCEIVE
A SITUATION OR HOW IT AFFECTS YOU AND THE WORLD AROUND YOU
D. PERSONAL BEHAVIOR STRESSORS: SUCH AS NEGATIVE REACTIONS IN THE
BODY AND MIND CAUSED BY USING TOBACCO, ALCOHOL, OR OTHER DRUGS
OR BY A LACK OF PHYSICAL ACTIVITY
E. LIFE SITUATION STRESSORS: SUCH AS THE DEATH OF A PET, THE
SEPERATION OR DIVORCE OF PARENTS, OR HAVING TROUBLE IN
RELATIONSHIPS WITH PEERS
V. THE BODY'S STRESS RESPONSE
THE TWO MAJOR BODY SYSTEMS, THE NERVOUS SYSTEM AND THE ENDOCRINE SYSTEM, ARE ACTIVE DURING THE BODY'S RESPONSE TO STRESSORS. THIS RESPONSE IS LARGELY INVOLUNTARY, OR AUTOMATIC. IT HAPPENS IN THREE STAGES AND CAN OCCUR REGARDLESS OF THE TYPE OF STRESSOR.
A. ALARM: THE FIRST STAGE IN THE STRESS RESPONSE. THE BODY AND MIND GO ON HIGH ALERT. ALSO KNOWN AS THE "FIGHT-OR-FLIGHT RESPONSE"
B. RESISTANCE:
- YOUR BODY ADAPTS TO THE RUSH CREATED BY THE ALARM
AND REACTS TO THE STRESSOR.
- THE STAGE WHERE YOU "FIGHT" OR TAKE "FLIGHT"
- YOUR BODY IS BRIEFLY ABLE TO PERFORM AT A HIGHER
LEVEL OF ENDURANCE.
C. FATIGUE:
- A TIRED FEELING TAKES OVER THAT LOWERS YOUR LEVEL OF ACTIVITY.
- BOTH THE MIND AND BODY HAVE BECOME EXHAUSTED. FATIGUE CAN AFFECT THE BODY IN SEVERAL WAYS:
* PHYSICAL FATIGUE - RESULTS WHEN THE MUSCLES WORK VIGOROUSLY FOR LONG PERIODS, OFTEN LEADING TO SORENESS AND PAIN
* PSCHOLOGICAL FATIGUE - CAN RESULT FROM CONSTANT WORRY, OVERLOAD, DEPRESSION, BOREDOM, ISOLATION, OR FEELING OVERWHELMED BY TOO MANY RESPONSIBILITIES
* PATHOLOGICAL FATIGUE - TIREDNESS BROUGHT ON BY OVERWORKING THE BODYS DEFENSES IN FIGHTING DISEASE. ANEMIA, THE FLU, BEING OVERWEIGHT, AND POOR NUTRITION CAN ALL BRING ON FATIGUE.
VI. STRESS AND YOUR HEALTH
A. PHYSICAL EFFECTS:
- PSYCHOSOMATIC RESPONSE - PHYSICAL REACTION THAT RESULTS FROM STRESS RATHER THAN FROM AN INJURY OR ILLNESS
1. HEADACHE
2. ASTHMA
3. HIGH BLOOD PRESSURE
4. WEAKENED IMMUNE SYSTEM
B. MENTAL/ EMOTIONAL AND SOCIAL EFFECTS
1. DIFFICULTY CONCENTRATING
2. MOOD SWINGS
3. RISKS OF SUBSTANCE ABUSE
VII. TAKING CONTROL OF CHRONIC STRESS
CHRONIC STRESS IS STRESS ASSOCIATED WITH LONG TERM PROBLEMS THAT ARE BEYOND A PERSONS CONTROL
A. WAYS TO REDUCE THE EFFECTS OF STRESS:
1. ENGAGE IN PHYSICAL ACTIVITY
2. LOOK FOR SUPPORT AMONG YOUR FRIENDS AND FAMILY
3. FIND A HOBBY OR ACTIVITY THAT RELAXES YOU
4. AVOID USING TOBACCO, ALCOHOL AND OTHER DRUGS
A. ALARM: THE FIRST STAGE IN THE STRESS RESPONSE. THE BODY AND MIND GO ON HIGH ALERT. ALSO KNOWN AS THE "FIGHT-OR-FLIGHT RESPONSE"
B. RESISTANCE:
- YOUR BODY ADAPTS TO THE RUSH CREATED BY THE ALARM
AND REACTS TO THE STRESSOR.
- THE STAGE WHERE YOU "FIGHT" OR TAKE "FLIGHT"
- YOUR BODY IS BRIEFLY ABLE TO PERFORM AT A HIGHER
LEVEL OF ENDURANCE.
C. FATIGUE:
- A TIRED FEELING TAKES OVER THAT LOWERS YOUR LEVEL OF ACTIVITY.
- BOTH THE MIND AND BODY HAVE BECOME EXHAUSTED. FATIGUE CAN AFFECT THE BODY IN SEVERAL WAYS:
* PHYSICAL FATIGUE - RESULTS WHEN THE MUSCLES WORK VIGOROUSLY FOR LONG PERIODS, OFTEN LEADING TO SORENESS AND PAIN
* PSCHOLOGICAL FATIGUE - CAN RESULT FROM CONSTANT WORRY, OVERLOAD, DEPRESSION, BOREDOM, ISOLATION, OR FEELING OVERWHELMED BY TOO MANY RESPONSIBILITIES
* PATHOLOGICAL FATIGUE - TIREDNESS BROUGHT ON BY OVERWORKING THE BODYS DEFENSES IN FIGHTING DISEASE. ANEMIA, THE FLU, BEING OVERWEIGHT, AND POOR NUTRITION CAN ALL BRING ON FATIGUE.
VI. STRESS AND YOUR HEALTH
A. PHYSICAL EFFECTS:
- PSYCHOSOMATIC RESPONSE - PHYSICAL REACTION THAT RESULTS FROM STRESS RATHER THAN FROM AN INJURY OR ILLNESS
1. HEADACHE
2. ASTHMA
3. HIGH BLOOD PRESSURE
4. WEAKENED IMMUNE SYSTEM
B. MENTAL/ EMOTIONAL AND SOCIAL EFFECTS
1. DIFFICULTY CONCENTRATING
2. MOOD SWINGS
3. RISKS OF SUBSTANCE ABUSE
VII. TAKING CONTROL OF CHRONIC STRESS
CHRONIC STRESS IS STRESS ASSOCIATED WITH LONG TERM PROBLEMS THAT ARE BEYOND A PERSONS CONTROL
A. WAYS TO REDUCE THE EFFECTS OF STRESS:
1. ENGAGE IN PHYSICAL ACTIVITY
2. LOOK FOR SUPPORT AMONG YOUR FRIENDS AND FAMILY
3. FIND A HOBBY OR ACTIVITY THAT RELAXES YOU
4. AVOID USING TOBACCO, ALCOHOL AND OTHER DRUGS
VIII. Managing Stress
A. IDENTIFYING PERSONAL CAUSE OF STRESS
1. LIFE EVENTS - GETTING A DRIVERS LICENSE, GRADUATION, MOVING OR RELOCATING, MARRIAGE,
BIRTH, ADOPTION, ILLNESS, DIVORCE
2. PHYSICAL STRESSORS - POLLUTION, EXCESSIVE NOISE, PHYSICAL INJURY, LACK OF REST,
DRUG USE, DIETING OR EVEN EXERCISE
3. DAILY HASSLES - TIME PRESSURES, RESPONSIBILITIES, DEADLINES, CONFLICTS
B. WAYS TO MANAGE STRESS
1. PLAN AHEAD - YOU ARE BETTER PREPARED FOR UNEXPECTED CHANGES
2. GET ADEQUATE SLEEP - MANAGE YOUR TIME SO AS TO GET ADEQUATE SLEEP
3. GET REGULAR PHYSICAL ACTIVITY - EXERCISING CAN RELEASE TIED UP ENERGY FROM STRESS
CAUSING YOU TO BE RELAXED
4. EAT NUTRITIOUS FOODS - MEANS EATING REGULAR MEALS, LIMITING COMFORT FOOD, AND LIMITING
CAFFEINE.
5. AVOID TOBACCO, ALCOHOL, AND OTHER DRUGS
C. STRESS-MANAGEMENT TECHNIQUES
* SKILLS THAT HELP AN INDIVIDUAL HANDLE STRESS IN A HEALTHFUL, EFFECTIVE WAY
1. REDIRECT YOUR ENERGY
2. RELAX AND LAUGH
3. KEEP A POSITIVE OUTLOOK
4. SEEK OUT SUPPORT
1. LIFE EVENTS - GETTING A DRIVERS LICENSE, GRADUATION, MOVING OR RELOCATING, MARRIAGE,
BIRTH, ADOPTION, ILLNESS, DIVORCE
2. PHYSICAL STRESSORS - POLLUTION, EXCESSIVE NOISE, PHYSICAL INJURY, LACK OF REST,
DRUG USE, DIETING OR EVEN EXERCISE
3. DAILY HASSLES - TIME PRESSURES, RESPONSIBILITIES, DEADLINES, CONFLICTS
B. WAYS TO MANAGE STRESS
1. PLAN AHEAD - YOU ARE BETTER PREPARED FOR UNEXPECTED CHANGES
2. GET ADEQUATE SLEEP - MANAGE YOUR TIME SO AS TO GET ADEQUATE SLEEP
3. GET REGULAR PHYSICAL ACTIVITY - EXERCISING CAN RELEASE TIED UP ENERGY FROM STRESS
CAUSING YOU TO BE RELAXED
4. EAT NUTRITIOUS FOODS - MEANS EATING REGULAR MEALS, LIMITING COMFORT FOOD, AND LIMITING
CAFFEINE.
5. AVOID TOBACCO, ALCOHOL, AND OTHER DRUGS
C. STRESS-MANAGEMENT TECHNIQUES
* SKILLS THAT HELP AN INDIVIDUAL HANDLE STRESS IN A HEALTHFUL, EFFECTIVE WAY
1. REDIRECT YOUR ENERGY
2. RELAX AND LAUGH
3. KEEP A POSITIVE OUTLOOK
4. SEEK OUT SUPPORT
OVERCOMING TEST ANXIETY
* PLAN FOR TEST WELL ADVANCE, STUDYING A LITTLE BIT EACH NIGHT
* LEARN TO OUTLINE MATERIAL, HIGHLIGHTING AND NUMBERING IMPORTANT POINTS SO YOU CAN SPOT
THEM QUICKLY
* DURING THE TEST, DO SOME DEEP BREATHING. GET COMFORTABLE IN YOUR CHAIR. THINK POSITIVE
MESSAGES LIKE "I CAN DO IT"
* ANSWER ALL THE QUESTIONS YOU ARE SURE OF, THEN GO BACK TO ANSWER THE MORE DIFFICULT ONES
* AFTER GETTING YOUR TEST BACK, CORRECT THE MISTAKES AND EXAMINE WHY YOU MADE THEM. IF YOU DONT UNDERSTAND, ASK WHY?
* LEARN TO OUTLINE MATERIAL, HIGHLIGHTING AND NUMBERING IMPORTANT POINTS SO YOU CAN SPOT
THEM QUICKLY
* DURING THE TEST, DO SOME DEEP BREATHING. GET COMFORTABLE IN YOUR CHAIR. THINK POSITIVE
MESSAGES LIKE "I CAN DO IT"
* ANSWER ALL THE QUESTIONS YOU ARE SURE OF, THEN GO BACK TO ANSWER THE MORE DIFFICULT ONES
* AFTER GETTING YOUR TEST BACK, CORRECT THE MISTAKES AND EXAMINE WHY YOU MADE THEM. IF YOU DONT UNDERSTAND, ASK WHY?
IX. ANXIETY AND TEEN DEPRESSION
A. WHAT IS ANXIETY?
- THE COLLECTION OF FEELING UNEASY OR WORRIED ABOUT WHAT MAY HAPPEN
A. SYMPTOMS OF ANXIETY INCLUDE:
1. FEELINGS OF FEAR OR DREAD
2. PERSPIRATION, TREMBLING, RESTLESSNESS, OR MUSCLE TENSION
3. RAPID HEART RATE, LIGHTHEADEDNESS, OR SHORTNESS OF BREATH
B. STRATEGIES FOR COPYING WITH ANXIETY
1. RELAXATION/MEDITATION STRATEGIES
2. ENGAGING IN PHYSICAL ACTIVITY
3. SUPPORT FROM FAMILY AND FRIENDS
B. WHAT IS DEPRESSION?
- A PROLONGED FEELING OF HELPLESSNESS, HOPELESSNESS, AND SADNESS
A. TWO TYPES OF DEPRESSION
1. REACTIVE DEPRESSION - A RESPONSE TO A STRESSFUL EVENT SUCH AS A DEATH OF A FRIEND. MOST TIMES IT EVENTUALLY GOES AWAY AS THE PERSON FINDS A WAY TO MANAGE HIS OR HER RESPONSE TO THE EVENT
B. MAJOR DEPRESSION - MEDICAL CONDITION REQUIRING TREATMENT
1. SYMPTOMS -
a. restless mood
b. withdrawal from friends and activities
c. change in appetite or weight
d. feelings of guilt or worthlessness
e. sense of hoplessness
f. use of drugs and alcohol
g. suicidal thoughts and tendencies
C. GETTING HELP FOR ANXIETY AND DEPRESSION
1. TALKING WITH SUPPORTIVE PEOPLE
2. GETTING MORE PHYSICAL ACTIVITY
3. VOLUNTEERRING
X. BEING A RESILIENT TEEN
A. WHAT IS RESILIENCY?
1. THE ABILITY TO ADAPT EFFECTIVELY AND RECOVER FROM DISAPPOINTMENT, DIFFICULTY OR CRISIS.
2. ABLE TO HANDLE ADVERSITY IN HEALTHFUL WAYS AND ACHIEVE LONG TERM SUCCESS IN SPITE OF NEGATIVE CIRCUMSTANCES
B. FACTORS THAT AFFECT RESILENCY
1. EXTERNAL FACTORS -
a. family
b. school/community
c. peers
2. INTERNAL FACTORS
a. attitudes
b. perceptions
c. behaviors
d. commitment to learning
e. positive values
f. social competency
g. positive identity
C. BUILDING RESILIENCY BY STRENGTHENING YOUR PROTECTIVE FACTORS
a. become involved in extra-curricular activities at school
b. make a commitment to learning by reading for pleasure at least three hours per week
c. stand up for your beliefs, and refuse to act against your values
d. be honest with yourself and others
e. resist negative peer pressure, and avoid dangerous situations
f. learn about people from other cultures or ethnic backgrounds
g. develop a sense of purpose
h. develop a positive outlook about your future
- THE COLLECTION OF FEELING UNEASY OR WORRIED ABOUT WHAT MAY HAPPEN
A. SYMPTOMS OF ANXIETY INCLUDE:
1. FEELINGS OF FEAR OR DREAD
2. PERSPIRATION, TREMBLING, RESTLESSNESS, OR MUSCLE TENSION
3. RAPID HEART RATE, LIGHTHEADEDNESS, OR SHORTNESS OF BREATH
B. STRATEGIES FOR COPYING WITH ANXIETY
1. RELAXATION/MEDITATION STRATEGIES
2. ENGAGING IN PHYSICAL ACTIVITY
3. SUPPORT FROM FAMILY AND FRIENDS
B. WHAT IS DEPRESSION?
- A PROLONGED FEELING OF HELPLESSNESS, HOPELESSNESS, AND SADNESS
A. TWO TYPES OF DEPRESSION
1. REACTIVE DEPRESSION - A RESPONSE TO A STRESSFUL EVENT SUCH AS A DEATH OF A FRIEND. MOST TIMES IT EVENTUALLY GOES AWAY AS THE PERSON FINDS A WAY TO MANAGE HIS OR HER RESPONSE TO THE EVENT
B. MAJOR DEPRESSION - MEDICAL CONDITION REQUIRING TREATMENT
1. SYMPTOMS -
a. restless mood
b. withdrawal from friends and activities
c. change in appetite or weight
d. feelings of guilt or worthlessness
e. sense of hoplessness
f. use of drugs and alcohol
g. suicidal thoughts and tendencies
C. GETTING HELP FOR ANXIETY AND DEPRESSION
1. TALKING WITH SUPPORTIVE PEOPLE
2. GETTING MORE PHYSICAL ACTIVITY
3. VOLUNTEERRING
X. BEING A RESILIENT TEEN
A. WHAT IS RESILIENCY?
1. THE ABILITY TO ADAPT EFFECTIVELY AND RECOVER FROM DISAPPOINTMENT, DIFFICULTY OR CRISIS.
2. ABLE TO HANDLE ADVERSITY IN HEALTHFUL WAYS AND ACHIEVE LONG TERM SUCCESS IN SPITE OF NEGATIVE CIRCUMSTANCES
B. FACTORS THAT AFFECT RESILENCY
1. EXTERNAL FACTORS -
a. family
b. school/community
c. peers
2. INTERNAL FACTORS
a. attitudes
b. perceptions
c. behaviors
d. commitment to learning
e. positive values
f. social competency
g. positive identity
C. BUILDING RESILIENCY BY STRENGTHENING YOUR PROTECTIVE FACTORS
a. become involved in extra-curricular activities at school
b. make a commitment to learning by reading for pleasure at least three hours per week
c. stand up for your beliefs, and refuse to act against your values
d. be honest with yourself and others
e. resist negative peer pressure, and avoid dangerous situations
f. learn about people from other cultures or ethnic backgrounds
g. develop a sense of purpose
h. develop a positive outlook about your future