Personal Development Finals Study Guide PDF

PERSONAL DEVELOPMENT(FINALS) LESSON 5: COPING WITH STRESS IN THE MIDDLE AND LATE ADOLESCENCE A DIAMOND IS JUST A PIECE OF CHARCOAL THAT HANDLED STRESS EXCEPTIONALLY WELL. -unknown What is Stress? body's way of responding to any demand or threat can also help you rise to meet challenges...

PERSONAL DEVELOPMENT(FINALS) LESSON 5: COPING WITH STRESS IN THE MIDDLE AND LATE ADOLESCENCE A DIAMOND IS JUST A PIECE OF CHARCOAL THAT HANDLED STRESS EXCEPTIONALLY WELL. -unknown What is Stress? body's way of responding to any demand or threat can also help you rise to meet challenges is what keeps you on your toes during a presentation at work STRESS A reaction of the mind and body to a stimulus that disturbs the well-being, state of calm, or equilibrium of a person As a stimulus, stress is caused by situations that may be life threatening or life- changing. These situations or events are called stressors. e.g. Separation; moving into a new home or school; having a new job As a response, stress is the way the body reacts to challenging situations. 1. involves the interactions between the hormones, glands, and nervous system where the adrenal gland drives the productions of cortisol or better known as "stress hormone" 2. An adolescent's physical response to stress is faster than that of an adult because their prefrontal cortex is not yet fully developed. As relational, stress is when a person experiencing stress takes a step back to look at the situation causing the stress and assesses it. assessing by reason the relevance or irrelevance of the situation, whether it is positive or negative ➤ positive relevance = see stressor in a positive light ➤ negative relevance = stressor will produce negative emotion leading to stress EUSTRESS Has following characteristics: Motivates focuses energy Is short term Is perceived to be within our coping abilities Feels exciting Improves performance DISTRESS Has following characteristics: Causes anxiety or concern Can be short or long term Is perceived to be outside our coping abilities Feel Unpleasant Decrease performance Common Stress Indicators 1. Cognitive Symptoms 2. Memory problems 3. Inability to concentrate 4. Poor judgment 5. Seeing only the negative 6. Anxious or racing thoughts 7. Constant worrying 8. Emotional Symptoms 9. Moodiness 10. Irritability or short temper 11. Agitation, inability to relax 12. Feeling overwhelmed 13. Sense of loneliness and isolation 14. Depression or general unhappiness 15. Physical Symptoms 16. Headaches 17. Back pains 18. Diarrhea or constipation 19. Frequent colds 20. Rapid heartbeat 21. Dizziness Causes of Stress ➤ The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. ➤However, anything that puts high demands on you or forces you to adjust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion. Two Sources of Stressors 1. External stressors are those that come outside of the individual or person like situations, people, and experiences. 2. Internal stressors are those that come from within the individual or person like thoughts, uncertainties, lack of control and even personal beliefs. Common external causes of stress Major life changes Work or school Relationship difficulties Financial problems  Being too busy Children and family Common internal causes of stress Chronic worry Pessimism Negative self-talk Unrealistic expectations/Perfectionism Rigid thinking, lack of flexibility All-or-nothing attitude Possible Stressors for an Adolescent: 1. School demands and expectations (e.g.: quizzes/tests, home works, projects, oral recitations, quarterly and final exams, grades) 2. Selecting a school, college course, or career (e.g.: entrance exams; deciding what course to take) 3. Separation anxiety - separation with friends 4. College life ➤ unfamiliarity of a new environment can bring stress 5. Romantic relationships or the lack of it ➤ has the tendency to feel awkward when they are not in a relationship (seeing this as a status symbol) 6. Family demands and expectations ➤ family ties or parents not ready to relinquish control; rebellion; parents who think they know better; parental expectations 7. Health concerns ➤ health problems; unhealthy lifestyle 8. Demands of social life ➤ social groupings pose challenges to belong 9. Bullying ➤ being bullied in school can be very stressful and may cause emotional and psychological trauma to the individual experiencing it  How do you respond to Stress? Social engagement is our most evolved strategy for keeping ourselves feeling calm and safe. Mobilization, otherwise known as the fight-or-flight response. When social engagement isn't an appropriate response and we need (or think we need) to either defend ourselves or run away from danger, the body prepares for mobilization Immobilization This is the least evolved response to stress and used by the body only when social engagement and mobilization have failed. Coping with stress ➤ Coping is a very important mechanism in dealing with stress. ➤ Can help in avoiding the damages that may be brought about by severe or chronic stress to your health and well-being Coping may be: 1. Problem-focused: when remedies or solutions are thought of to change the situation to lessen the stress (e.g.: study/review for a perceived difficult exam) 2. Emotion-focused: when the objective is to lessen the emotional impact caused by the stressful situation (e.g.: smile or laugh when someone criticizes you; breath in and out when faced with a stressor) Suggested coping mechanisms for adolescents: 1. Conduct creative imagery of the problem ➤ look at the stressor as a relational situation 2. Seek group or social support ➤ talk to people you know and trust 3. Get into relaxation activities ➤ yoga, breathing exercises, meditation, reading a book, listening to relaxing music 4. Create a situation where you can feel more relaxed like a quiet environment or a comfortable position. 5. Learn to manage your time. 6. Eat properly by selecting nutritious healthy food. eat regularly, avoid skipping meals 7. Seek spiritual growth through prayer and meditation. 8. Have a worthwhile hobby. cross-stitching, singing, dancing, drawing 9. Watch a movie with friends. 10. Take nice quiet walks with a member of your family after dinner. 11. If the stressor is one of your expectations, assess it and see if it is doable and realistic or not. 12. Believe in yourself that you are strong and courageous, that you are capable of overcoming challenges. Factors that influence your stress tolerance Your support network ➤ Your exercise levels ➤ Your diet ➤ Your sense of control ➤ Your attitude and outlook ➤ Your ability to deal with your emotions ➤ Your knowledge and preparation Learn how to manage stress ➤ Engage socially The simple act of talking face to face with another human being can release hormones that reduce stress even if you're still unable to alter the stressful situation. ➤ Get moving. Physical activity plays a key role in managing stress. Activities that require moving both your arms and your legs are particularly effective Lifestyle changes to deal with the symptoms of stress 1. Set aside relaxation time. 2. Eat a healthy diet. 3. Get plenty of sleep.