Stress
True or False: Stress is a normal part of life?
True: your body is designed to experience stress and react to it. When you experience changes or challenges (stressors), your body produces physical and mental responses. That’s stress.
I can reduce stress by doing this.
Take breaks from news and social media. It is good to be informed, but constant information about negative events can be upsetting.
Make time to unwind.
Take deep breaths, stretch, or meditate.
Keep a journal.
Spend time outdoors either being active or relaxing.
Try to do some other relaxing activities you enjoy.
Practice gratitude daily. Remind yourself of specific things you are grateful for and write them down.
Connect with others.
Talk with people you trust about your concerns and how you are feeling.
Connect with your community-based or faith-based organizations.
One of the mindfulness exercises we discussed today is this.
Mindful eating
True or False: Stress can affect your sleep schedule?
True: Stress can disrupt sleep patterns, leading to insomnia or poor-quality sleep, which can further exacerbate stress and its effects on health.
When you have a lot of stuff to do in a little time this monster may appear.
Stress Monster
What is stress?
Stress is a natural human reaction that happens to everyone.
What happens if I don't reduce stress?
Cardiovascular Issues: Chronic stress can lead to increased heart rate and blood pressure, raising the risk of heart disease, heart attacks, and strokes. The body's constant "fight or flight" response keeps the heart working harder than normal.
Weakened Immune System: Prolonged stress can impair the immune system, making the body more susceptible to infections and illnesses. This can lead to a chronic low-grade inflammatory response, increasing the risk of various diseases.
Digestive Problems: Stress can cause or exacerbate digestive issues such as irritable bowel syndrome (IBS), acid reflux, and other gastrointestinal disorders. It can also lead to changes in appetite, contributing to weight gain or loss.
Sleep Disturbances: Chronic stress often results in insomnia or poor sleep quality, which can further exacerbate stress and lead to fatigue and decreased cognitive function.
The act of mindfulness involves doing this.
Focusing on the present
What is one long term emotional affect that can be caused by stress?
Irritable or angry. You might lose patience more easily with friends or loved ones
Overwhelmed. Long-term stress can make simple tasks seem impossible.
Withdrawn. Some people isolate themselves because they don’t have the energy to interact or might struggle to watch life happening around them.
When you lose someone you care about this monster may appear.
Grief Monster
What is one type of stress?
Acute stress: Acute stress is short-term stress that comes and goes quickly. It can be positive or negative.
Episodic acute stress: Episodic acute stress is when you experience acute stress on a regular basis.
Chronic stress: Chronic stress is long-term stress that goes on for weeks or months.
One coping strategy we have discussed is.
Progressive muscle relaxation
Box breathing
Mindful eating
Distress tolerance
One way you can incorporate mindfulness into your daily.
Eating
Breathing
Walking
Setting intentions
Movement
A good way to relieve stress.
What is conscious breathing?
When you feel inadequate or inferior to those around you this monster may appear.
Social Monster
What causes stress?
The number of seconds to hold for box breathing.
5
This is a benefit of mindfulness practice.
Give you more choices and more control over behavior
Reduce emotional suffering
Increase your pleasure and sense of well being
Helps focus your attention
Increase compassion
Lessen pain
A physical effect caused by long term stress.
Headaches or Migraines: Stress is one of the leading causes of tension headaches.
When you let your stress go unmanaged this is the monster that you could see.
Anxiety Monster
How long does stress last?
Stress can be a short-term issue or a long-term problem, depending on what changes in your life. Regularly using stress management techniques can help you avoid most physical, emotional and behavioral symptoms of stress.
The P in the acronym for S.T.O.P stands for this.
Proceed mindfully
This is an example of something you would “focus on” during a mindfulness exercise.
What is your breath or a sound?
Can Long term stress lead to changes in your appetite?
Yes. Some people eat more when they’re stressed, while others eat less, which can lead to unhealthy weight gain or weight loss.
When you miss home you may notice this monster.
Homesick monster