Chapter 8 managing stress and anxiety
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Chapter 8: Managing Stress and Anxiety. Discuss Glencoe Health text page 197. Stress – reaction of the body and mind to everyday challenges and demands. Eustress (+ stress) gives you extra energy that causes you to be motivated to reach your goals

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Chapter 8: Managing Stress and Anxiety

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Chapter 8: Managing Stress and Anxiety

Discuss Glencoe Health text page 197

Stress – reaction of the body and mind to everyday challenges and demands

Eustress(+ stress) gives you extra energy that causes you to be motivated to reach your goals

Distress(– stress) failure to accomplish or do something

Perception – act of becoming aware through the senses

When do you perceive various levels of stress?

Life Change Units/Life Events

101Getting married

92Pregnant & unwed

  • Death of a parent

  • Acquiring visible deformity

  • Parents divorce

    77Unwed father

  • Alcohol & drug involvement

  • Parent jailed for 1 year or more

  • Parents separation

  • Death of brother/sister

  • Change in acceptance of peers

  • Unwed, pregnant, teen sister

    64Discover you are adopted

  • Parent remarried

  • Death of a close friend

    62Visible congenital deformity

  • Serious illness (hospitalized)

  • Moving to new school district

    56Failing a grade in school

  • Not making extracurricular activity

    55Serious illness of parent

  • Breakup with boy/girl friend

    53Parent jailed 30 days or less

  • Beginning to date

  • Suspended from school

    50Newborn brother/sister

  • More arguments with parents

  • Outstanding personal achievement

    46Parent lost job

  • Change in parent financial status

    45Acceptance to college of choice

  • Serious illness of brother/sister

  • Parent increased absence from home (job)

  • Brother/sister leaves home

  • Death of grandparent

    343rd adult added to family

Stressor – anything that causes stress

  • Biological – illness, injury, or disabilities

  • Environmental – poverty, pollution, noise, natural disasters/catastrophes

  • Cognitive/thinking – perceive situation an its effects on you & the world

  • Personal behavior – negative reactions in the body & mind

  • Life situation – death of loved ones, separation, divorce, relationships

Physical Signs

Muscle tension


Upset Stomach

Rapid heart beat

Shortness of breath

Increased sweating

Dry mouth

Skin rash



Grinding teeth

Nail biting

Emotional Signs

Irritability, anger




Inability to concentrate

Negative thinking

Excess worrying

Loss of interest


Increased crying

Behavioral Signs

Loss of appetite


Drug abuse

Sleep problems



Talking fast

Withdrawing from relationships

Criticizing others

Reckless behavior


General Adaptation Syndrome – how body responds to stressors

Stage 1

Alarm stage– body and mind go on high alert. Figure 8.1 page 200

  • Adrenaline is released

  • Fight or Flight response– defend or flee

  • Heart beats faster

  • Breathing quickens to provide more oxygen

  • Muscles tighten

  • Less blood flow to the digestive system

General Adaptation Syndrome – how body responds to stressors

Stage 2

Resistance stage– body adapts to the rush created by the alarm stage and reacts to the stressor

Is the reaction in a + or – way?

Try to recover from alarm stage and return to a normal balanced state (Homeostasis)

General Adaptation Syndrome – how body responds to stressors

Stage 3

Fatigue/Exhaustion stage– when exposure to stress continues for a long period of time

- Less able to resist new stressors

- Mind and body become exhausted or tired, irritable, illness sets in

- May lead to unhealthy behaviors, illness or even death

Physical fatigue – soreness and pain in muscles causing them to tire quickly (body)

Psychological fatigue – constant worry, overwork, depression, boredom, isolation, overwhelmed (mind/brain)

Pathological fatigue – lowered immune system less capable of fighting off diseases

Physical effects of Stress

Psychosomatic response – physical reaction that results from stress rather than from injury or illness

Psycho = of the mind

Somatic = of the body

  • Examples are headache, asthma, high blood pressure, weakened immune system, muscle soreness, fatigue, nausea

Mental/Emotional & Social Effects of Stress

  • Difficulty concentrating, mood swings, risks of substance abuse

    Chronic stress – stress associated with long-term problems that are beyond a person’s control

  • Decreased by engaging in physical activity, looking for support among friends and family, finding a hobby or activity that relaxes you, and avoiding using tobacco, alcohol and drugs

Identifying Personal Causes of Stress

  • Life events (marriage, children, divorce)

  • Physical stressors (injury, illness, work, sports)

  • Daily hassles (work/job/chores, school, care for pets/siblings/elders)

Managing Stress

  • Plan ahead

  • Get adequate sleep

  • Regular physical activity

  • Eat nutritious food - regular meals, limit “comfort” foods, limit caffeine

  • Avoid tobacco, alcohol, and other drugs

Stress-management skills – skills that help an individual handle stress in a healthy, effective way

Redirect your energy

Relax and laugh

Relaxation response – state of calm that can be reached if relaxation techniques are practiced regularly

Keep a positive outlook

Seek support when needed

Anxiety – condition of feeling uneasy or worried about what may happen

Depression – prolonged feeling of helplessness, hopelessness, and sadness

  • Reactive depression – response to a stressful situation that eventually goes away

  • Major depression – medical condition requiring treatment, more severe and lasts longer

Help for Anxiety and Depression

  • Talking to supportive people

  • Getting more physical activity

  • Volunteering (builds self-esteem and makes oneself feel good)

Resiliency – ability to adapt effectively and recover from disappointment, difficulty, or crisis

Achieve long-term success in spite of negative circumstances

Factors that Affect Resiliency:

External factors (family, friends, school, and community)

Internal factors (you have control over attitudes, perceptions, behaviors, learning, positive values, social competency/empathy & friendship, positive identity)

Protective factors – conditions that shield individuals from the negative consequences of exposure to risk

  • Involvement with extracurricular activities

  • Commitment to learning by reading

  • 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

  • Learn about other people and their cultures or ethnic backgrounds

  • Develop a sense of purpose

  • Develop a positive outlook about your future


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