Stress, Sleep, and your HEALTH

Stress, Sleep, and your HEALTH

STRESS TERMS STRESS: A GENERAL CONCEPT DESCRIBING A “LOAD” ON THE SYSTEM. STRESSOR: A SPECIFIC PROBLEM OR ISSUE THAT CAN BE INTERNAL OR EXTERNAL. STRAIN: THE PROLONGED IMPACT OF A STRESSOR ON THE SYSTEM.

Environmental Stress NOISE CROWDING POLLUTION NATURAL DISASTER POVERTY

Biological Stressors Conditions that make it difficult for your body to take part in daily activity. (illness, a disability, injury)

Thinking Stressors A mental challenge (taking a test, homework)

Behavioral Stressors Unhealthy behavior such as not getting enough sleep or exercise, using tobacco, alcohol, or drugs

Life Change Stressors Any major life change, positive or negative. (death of a loved one, getting married, graduating)

Describe the bodies fight-or-flight response to stress: CLICK HERE During fight or flight your body provides you with energy, reflexes and strength you may need to respond to a stressor.

What makes a stress positive or negative? How you respond to a stressor ~ how you let it affect you. Positive Stress = Eustress Negative Stress = Distress

Two Types of Stress Eustress Distress Disappointment, failure, embarrassment or other negative experiences. Example: Losing job, failing test, fighting with your parents • Positive and challenging experiences of success followed by higher expectations • Example: wedding or job promotion

List and describe the 3 stages of stress alarm – body becomes aware of a stressor resistance – your body’s working against the stressor exhaustion – body cannot take the resistance anymore. You may become sick, body can’t fight it any longer

What are 3 simple things you can do daily to deal with stress? exercise get enough rest eat right

Stress Reduction: Eliminating the source of stress by making changes or taking action. Example: Getting a tutor if you are failing math class. Stress Management: Coping, recovery, reinterpretation, using a technique. Example: Yoga is a stress management technique. Two Ways to Handle Stress

How long term stress can make us sick Long term stress can weaken your immune system making you more open to illnesses.

What is sleep deprivation? What are problems that occur from sleep deprivation: Sleep deprivation is lack of sleep INCREASE RISK FOR GETTING HURT Sleepiness can cause a lack of concentration and slow reaction time which can lead to dangerous and even fatal accidents INCREASE RISK FOR GETTING SICK Long term sleep deprivation can decrease the body’s ability to fight infection STRESS RELATED PROBLEMS Even occasional sleep deprivation can make everyday life seem even more stressful and cause you to be less productive .

How much sleep do teens need each night? Why do they need more then their parents? Teens need about 9 hours a night. They need more than parents or younger children because their body’s internal system (circadian rhythm) is off during puberty. The Circadian rhythm regulates your sleeping and waking patterns. During puberty the rhythm is delayed so teens want to go to bed later and wake up later.

What are the 2 stages of sleep? During which cycle of sleep do dreams occur? The 1st stage of sleep is called NREM in which the body recovers from the stress of the day’s activities. NON RAPID EYE MOVEMENT The 2nd stage of sleep is called REM in which dreams occur. RAPID EYE MOVEMENT

Resiliency the ability to recover from an illness, hardship and other stressors

List the 8 assets used for building resiliency: 1. support 2. empowerment 3. boundaries 4. productive use of time 5. commitment to learning 6. positive values 7. social skills 8. positive identity

Time, or lack of it is a major stressor for most people List 5 things you can do to help manage your time better:

list & prioritize your goals learn to say “no” make a schedule don’t overload yourself plan for fun activities

PHYSICAL STRESS REDUCERS • Get enough sleep and rest (avoid sleeping pills) • Monitor breathing – shallow breathing results in muscle tension • Exercise regularly – relaxed muscles make relaxed nerves • Listen to your body. Headaches, upset stomach, excessive worrying, and an inability to concentrate, are signs that you need some help. • Eat balanced meals • Take breaks often. Stand up and walk around, do light exercises, etc. • Make your environment fit your needs • Dress comfortably • Look your best • Take a hot bath or shower to relax nerves • Pace yourself – don’t try to do everything at once • Have regular physical check-ups • Physically remove yourself from stressful situations • Scheduling breaks and enjoyable activities, such as music, art, sports, socializing

STRESS RELIEF TECHNIQUES • The BREATHE Technique to Relieve Stress • Breathing Technique Video

Stress, Sleep, and your HEALTH