Chapter 4: managing stress & coping with loss - this page

Chapter 4: Managing Stress &
Coping With Loss
“Stress is like an iceberg.
We can see one-eighth of it above, but
what about what’s below?”

Something to consider . . .
The Japanese eat very little fat & . . .
The Mexicans eat a lot of fat & . . .
The Italians drink a lot of red wine & . . .
The Chinese drink very little red wine & . . .
The Germans drink a lot of beer and eat lots of
sausage and fats & . . .
The conclusion . . .

What is Stress?
How you think about a challenge
determines whether you will experience
positive or negative stress.

Are You Vulnerable to Stress?
Rate yourself worksheet
Find your ‘Life Change’
Index
Apply what you’ve learned
by reading scenarios and
calculating their Life Change
Index

Stressor = anything that causes
stress.
1.) Eustress = “good stress”
~ pleasant or stimulating form of stress
~ may push you to excel
2.) Distress = “bad stress”
~ caused by something negative or by taking on more stress than you can
handle
How you think about a challenge determines whether you will experience
positive or negative stress.
How much stress you feel depends on your perception of events that cause
stress (stressors).
*Do Good Stress vs. Bad Stress Worksheet

5 Kinds of Stressors
1. Biological stressors
Biochemical imbalances, mental or
physical illnesses, disabilities, or injuries
2. Environmental stressors
Poverty, pollution, crowding, noise, or
natural disasters
3. Cognitive or thinking stressors
The way you perceive a situation or
what you expect from it

Kinds of Stressors, cont.
4. Personal behavior stressors
Negative reactions in the body and mind
caused by using tobacco, alcohol, or other
drugs, or not exercising
5. Life situations
Having a relative or pet die, parents who
separate or divorce, or trouble in relationships
with peers
*Worksheet

Stressors for Teens
Life
Situations
Environmental
Biological
Cognitive
(Thinking)
Personal
Behavior
School
demands
Unsafe
neighborhood
Changes in
body
Poor selfesteem
Taking on a
busy schedule
Problems
with friends
Peer
pressure
Family
problems,
abuse
Media (TV,
magazines,
newspapers,
internet)
Natural disasters
Threat of terrorist
attacks
Illness
Injury
Disability
Personal
appearance
Not fitting in
Relationship
issues
Smoking
Using alcohol
or other drugs
Moving or
changing
schools
War
Global warming
Breaking up
with a boy or
girl friend

Body’s Stress Response
Body systems that are active during a stress response:
1. Nervous system (brain)
2. Endocrine system
(glands that secrete hormones)
• Body’s response is
largely involuntary,
or automatic (occur w/o thinking
about it)
.

3 Stages in Stress Response
Stage 1 - Alarm:
Pupils dilate
Faster heart rate
Rise in blood pressure
Faster respiration rate
Perspiration increases
Digestion slows
Increased blood flow to muscles & brain
Release of blood sugar & fats to provide increased energy
Adrenaline is released into the bloodstream
Muscles tense & tighten, getting ready for action
*Sometimes known as the FIGHT OR FLIGHT response.

Stage 2 - Resistance:
If exposure to a stressor
continues, your body adapts
and reacts to the stressor.
You may perform at a higher level with more
endurance for a brief period.
Stage 3 - Fatigue:
If exposure to stress is prolonged, your body
loses its ability to adapt. You begin to tire
and lose the ability to manage other
stressors effectively.
*Worksheet

Negative Effects of Stress
Psychosomatic response = a physical reaction that results
from stress rather than from an injury or illness.
A. Increased Muscle Tension
headaches, back-aches, stiff necks
B. Heart Problems
high blood pressure, heart attacks, stroke
C. Digestive Problems
ulcers, diarrhea, nausea
D. Weakened Immune System
colds, flu, infections
E. Other
asthma, hives, menstrual irregularities
*Ongoing stress affects all aspects of your health.

Emotional Reactions to Stress
Anxiety
Forgetfulness
Difficulty Concentrating
Frustration
Irritability
Lack of Motivation
Difficulty Making Decisions
Insomnia
*Worksheet

Personality types which are prone
to suffer from stress:
A. Poor self-concept
B. Type A Personality
C. Habitual Worriers
D. Perfectionists
E. “Over-achievers”

SOURCES OF STRESS
What are some sources of stress in your
life?
______________________
______________________
______________________
______________________
(Identifying what is stressful is 1 st
step in learning how to manage stress.)

I usually just try
To tackle one
Day at a time
But lately several days have
attacked me at once!

Negative Coping Strategies
A. Over-the-counter drugs
B. Prescription drugs
C. Withdrawal/Isolation
D. Alcohol
E. Fasting or eating binges
F. Smoking

Positive Coping Strategies
A. Stay Fit
B. Redirect Your Energy
C. Proper Diet
D. Healthy Sleep Habits
E. Set Realistic Goals & Learn to say “No”
F. Think Positive . . . Don’t sweat the small
stuff!

Positive Coping Strategies – cont.
G. Talk about problems
H. Enjoy Life
I. Time Management
J. Relaxation Techniques
Yoga, Tai-Chi, Massage

Never run away from your problems . . .
. . . pedaling is much faster!!!

Staying Healthy
& Building Resiliency
Taking care of your health is essential to
stress management.
Get adequate rest
Get regular physical activity
Eat nutritious foods

Being a Resilient Teen
What is Resiliency?
The ability to adapt effectively and recover from disappointment,
difficulty, or crisis
Factors That Affect Resiliency:
External Factors
• Family
• School
• Peers
Internal Factors
• Commitment to learning
• Positive Values
• Social Competency
• Positive Identity

Resiliency & Your Protective
Factors
What are Protective Factors?
Conditions that shield individuals from the negative consequences of exposure to risk.
Become involved in extra-curricular activities at school
Make a commitment to learning by reading for pleasure at
least 3 hours per week
Stand up for your beliefs, and refuse to act against your
values
Be honest with yourself and others
Resist negative peer pressure, and avoid dangerous
situations
Develop a sense of purpose
Develop a positive outlook about your future

Coping with Loss & Grief
Acknowledging a loss is one way to help
begin the healing process.
Myth or Fact?
We grieve only deaths.
MYTH! Fact: all losses cause grief.

Expressing Grief
The Grieving Process
Denial or Numbness
Emotional release
Anger
Bargaining
Depression
Remorse
Acceptance
Hope
These feelings are part of coping, or dealing successfully
with difficult changes in your life.
*Worksheet

Coping with Death
Coping with death involves receiving and
showing support.
Most people respond to loss by mourning.
• Mourning includes talking about the person,
experiencing the pain of the loss, and searching
for meaning.
• It may be difficult for some people to move out of
the mourning process. Dwelling on things that
can’t be changed will only add to your hurt.
• Instead, try to think about how the relationship
was positive in your life.
*Worksheet

Showing Empathy
Grieving alone makes the process more
difficult. Friendship and support makes
the process easier.
Help the person recall happy,
positive memories.
Be an empathetic listener.
Don’t rush the grieving process or attempt to
resolve the person’s grief in one day.

Conclusion:
What are the five categories
of stressors?
How would trying an activity
for the first time affect your
stress level?
Explain how having resiliency can
help you manage your stress.
What are 4 examples of loss that could cause someone
to experience the grieving process?
Identify the 8 stages of grief and explain what happens
during each stage.

Ch. 4 Textbook Assignment
Pages 108-109
# 1-8
# 14-24

Questions??