Transcript Stress Notes Power Point - Methacton School District

Mental Health Notes
STRESS
STRESS
• Body’s reaction to any demand place on it
– Distress: “bad stress”-harmful effects
– Eustress: “good stress” –improves
performance
Stages of Stress
• Alarm: prepare for fight or flight
• Resistance: continue to fight but
beginning to tire
Exhaustion: tired and drained; breakdown
of system
Stressors
• Things that cause you stress:
– Tests
– School
– Relationships
– Busy schedule
Susceptibility To Stress
• Personality Type
• Poor social support system
• Unhealthy lifestyle
• attitude
Effects of Stress On the Body
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Increase heartrate
Increase blood pressure
Sweating
Stuttering
Butterflies in stomach
Shaking
Loss of speech
Acute Stress
• Causes the Stress Response or as it’s commonly
referred to, “Fight or Flight”
• Several physical changes take place that allow the body
to react more quickly and efficiently.
• Compared to our ancestors, we don’t face lifethreatening situations very often.
• To understand the stress response, let’s step back in
time and imagine being chased by a saber-toothed tiger!
The reaction to the tiger!
• 1. The brain releases steroid hormones to rev up the
heart, lungs and circulation.
• 2. White blood cells and other infection fighters are sent
to areas where injury and infection are most likely to
occur (like skin and lymph nodes)
• 3. Neurotransmitters are released that shut down parts
of the brain dealing with short-term memory,
concentration, and rational thought. Brain can now
respond more quickly to decisions at hand (fight or run!)
• 4. Neurotransmitters store emotional experiences into
long-term memory to remember for the future.
Still reacting to the tiger!
• 5. As tiger approaches, breathing rate increases. This
allows more oxygen in so body can perform at greaterthan-normal levels.
• 6. Blood flow dramatically increases up to 300%.
• 7. Spleen discharges red and white blood cells, so blood
can deliver more oxygen.
• 8. Fluids are diverted from nonessential areas (mouth,
throat)
• 9. Blood flow is directed to vital organs and muscles.
• 10. Nonessential systems are temporarily shut down.
The Aftermath
• These changes can be lifesavers in the short run but if
we are constantly faced with acute stress, these
changes can overwork the body and cause many
problems.
• In emergency situations or times when we need a burst
of energy, the stress response is beneficial but we must
also recognize when to turn it off! That’s where stress
management comes in…
Stress Management
• Exercise
• Eat healthy
• Organize
• Time Management
Cut Cortisol
(Stress hormone)
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Meditation- 20%
Listening to soothing music- 60%
Nap/sleep- 50%
Sip black tea- 45%
Laughing/time with funny person- 40%
Massage- 30%
Do something spiritual- 25%
Chew a piece of gum- 15%
Low intensity exercise- 40%
Relaxation techniques
• Tips: 1. Schedule a set time to practice each day
2. When exercising, adopt mindfulness
3. Avoid practicing when you’re sleepy
4. Expect ups and downs
*Deep Breathing Meditation
*Mindful Rhythmic Movement
*Progressive Muscular Relaxation
*Body Scan Meditation
*Mindful Meditation
*Visualization Meditation
*Yoga and Tai Chi
*Massage Therapy
Health Benefits of Laughter
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Decreases blood pressure
Increases vascular blood flow & oxygenation of blood
Works out diaphragm, abs, facial, leg and back muscles
Reduces stress hormones
Improves immune response
Defends against respiratory infections
Increases memory and learning
Improves alertness, creativity and memory
Triggers the release of endorphins