Stress 101
This is the natural reaction your body has when changes or challenges occur.
Stress
Stress can occur when you face problems involving these four areas
Work, school, health, and relationships
When the body's fight-or-flight response kicks in, these three things increase: heart rate, breathing rate and ______.
Blood pressure
This technique as one that may help relieve tension and reduce stress by intentionally tensing and relaxing muscle groups.
Progressive muscle relaxation
This type of stress is short-term, comes and goes quickly, and can be either positive or negative.
Acute Stress
Getting a new job and losing a job can both be examples of these.
Stressors
Name one physical symptom that stress can cause.
Headaches, muscle tension, stomach/digestive problems, trouble sleeping, dizziness, aches and pains, racing heart, etc.
You're overwhelmed and your thoughts are racing about everything you have to do tomorrow. Which skill can help redirect your attention to what is happening right now?
Grounding, Mindfulness
This type of stress lasts for weeks or months and occurs when stressors continue without enough relief.
Chronic Stress
You're running late, stuck in traffic, spill your coffee, and suddenly realize you forgot something important. Experiencing many small problems at once can produce this type of stress.
Acute Stress
Name one emotional or cognitive effect of stress.
Fear, anger, sadness, worry, numbness, frustration, difficulty concentrating, or difficulty making decisions.
This stress-management technique uses slow, intentional breathing to help calm the body.
Deep breathing, 4-7-8 Breathing
Describe Internal vs External
Internal- Negative self-talk, Unrealistic expectations, Overthinking, Perfectionism
External- School/work, Finances, Relationships, Family responsibilities
What are some examples of little stressors that can pile up during your day?
No/little income, assignments, work/life balance, etc.
Jordan has three assignments due this week, is sleeping poorly, has been skipping exercise, and feels overwhelmed. Jordan keeps thinking, “I'm never going to get all of this done,” but doesn't ask anyone for help.
Based on what you've learned today, name TWO healthy strategies Jordan could use to manage the stress.
Meditate, Journal, Deep breathing, Mindfullness exercises, Break tasks into smaller goals, etc.
Describe Physical/Behavioral responses to stress
Poor Sleep, Avoiding Responsibilities, Isolation, Changes in eating, Increased substance use, etc
What are some signs of stress?
Irritability, Mental fog, Burnout, Anxiety, Worrying, Panic attacks, etc