ManagingStressGuided：压力管理指导.docx

Date: September 11, 2013Managing Stress and Coping with Loss (Chapter 4) OBJECTIVES:1. We will be able to explain what stress is and how it can affect us in positive and negative ways.2. We will be able to implement skills to reduce the amount and impact of stress in our lives. 3. We will be able to understand that the grieving process helps you cope with loss and manage your feelings in healthy ways.UNDERSTANDING STRESS Stresso The reaction of the mind and body to everyday challenges and demandso “The Stress system is a complex, sophisticated, and carefully regulated adaptation that has been shaped by natural selection because it gives a selective advantage.” Perceptiono The act of becoming aware through the senses Based on level of perception can increase or decrease the level of stress Stress is Negative and Positiveo Positive=Motivationo Negative=Decrease ability to perform Causes of Stresso Stressor Anything that causes stress Your Bodys Response to Stresso Stressor Anything that causes stress Your Bodys Response to Stress (General Adaptation Syndrome or GAS)o Alarm Mind and body go on high alert fight-or-flightPrepares body to defend itself or fleeAdrenaline Released (p.2)o Resistance Still exposed to stressor, your body adapts and reacts, possible increase in endurance and abilityo Fatigue (Exhaustion) Exposure to stress is prolonged and your body loses its ability to adapt (Stress-related diseases occur)STRESS AND YOUR HEALTH Psychosomatic Responseo A physical reaction that results from stress rather than from an injury or illness A Few Examples: Headache Weakened Immune System High Blood Pressure Clenching the Jaw Digestive disorders Irritability Mood swings Drugs and Alcohol can make more severe and be abusedo Long-term StressWhat level? Fatigue Cardiovascular Disease Cancer Skin Disorders Gastrointestinal Disorders Depression Anxietyo Stressors Before Modern Civilization Need for food Need for Water Need for Shelter Successfully hunting and gathering Surviving Constant threats in life Stress Management in Ancient Timeo Worshipo Hieroglyphicso Constellationso Finding the Meaning in lifeo Stressors in Modern Civilization Unemployment Financial difficulties Traffic Social frustrations Deadlines: homework, career, taxes, bills Stress Management Todayo Eato Exerciseo Hurt selfo Prayer and meditationo Rx medicationso Smoking/ drinking/ drugso Talking to friends and familyo Television, reading, or listening to musicMANAGING STRESS Effects of stress build up over timeo Several teens experience chronic stress Stress associated with long-term problems that are beyond a persons control Techniques to Limit Stresso Use Refusal Skills o Plan aheado Think Positivelyo Avoid tobacco, alcohol, and other drugs Handling Stress and Reducing Its Effects Practice Relaxation techniques (deep breathing, pleasant thoughts, stretching) Relaxation response-a state of calm Redirect Your Energy Seek SupportStaying Healthy and Building Resiliency Maintain Healthy Habits to Prevent Stresso Get Adequate Rest (use time management) Get Regular Physical Activity (releases pent up energy and clear the mind) Eat Nutritious Foodso (avoid caffeine and sug