Stress Management.pdf

STRESS MANAGMENT MR. LEMONDS What is Stress? MENTAL OR EMOTIONAL STRAIN PLACED ON OR EXPERIENCED BY A PERSON AS A RESULT OF ADVERSE OR DEMANDING CIRCUMSTANCES, ESP. THE PRESSURES OF OR PROBLEMS… Big Idea: How you think about a challenge determines whether you will experience positive or negati...

STRESS MANAGMENT MR. LEMONDS What is Stress? MENTAL OR EMOTIONAL STRAIN PLACED ON OR EXPERIENCED BY A PERSON AS A RESULT OF ADVERSE OR DEMANDING CIRCUMSTANCES, ESP. THE PRESSURES OF OR PROBLEMS… Big Idea: How you think about a challenge determines whether you will experience positive or negative stress Perception - is the act of becoming aware through the senses Stressor - is anything that causes stress Stressors for Teens Stressors for Teens Life Situations School demands Problems with friends, bullying Peer pressure Family problems Moving, changing schools Breaking up with girlfriend or boyfriends Stressors for Teens Environment Media, TV, Social Media Natural disasters Threat of terrorist attacks War Global warming Stressors for Teens Biological Changes in Body Illness Injury Disability Stressors for Teens Cognitive Thinking Poor self-esteem Personal appearance Not fitting in Stressors for Teens Personal Behavior Taking on a busy schedule Relationship issues Using alcohol Smoking Your Body’s Response to Stressors Main Idea: Stressors activate the nervous system and specific hormones Body Responds to Stress in 3 Stages: 1. Alarm (fight or flight) 2. Resistance 3. Fatigue Fight/Flight/Freeze Stress and the corresponding fight/flight/freeze response can come from ALL types of stress/fear/danger including: Physical Stress Mental Stress Emotional Stress Sudden Encounters Physical Responses to Stress 1. Increased Heart Rate The body pumps blood through the body to get oxygen and sugars to the cells. Symptoms - rapid or irregular heartbeat 2. Rapid Breathing This encourages more oxygen into the body. Symptoms - hyperventilation or asthma 3. Stress Hormones Released Hormones help to maintain increased heart rates and tell the liver to release sugars for energy. Prominent hormones are adrenaline and cortisol. Symptoms - high blood pressure, panic, weight gain, anxiety 4. Rise in Blood Pressure This takes oxygen to the muscles. Symptom - high blood pressure 5. Muscle Tightness This gives the person the strength to react in a stressful situation. Symptoms - headache, neck and shoulder pain, tightness, insomnia 6. Changes in Blood Flow Blood is directed to the brain in order to assess the situation and to the muscles for strength. Blood if directed away from the digestive system since digestion is unnecessary. Symptoms: cold hands and feet, upset stomach 7. Heightened Senses All senses become more acute in order to react properly to a situation. There can be sensitivity or sound, smell, touch, or light. The thinking part of the brain shuts down and the more primitive takes over. Symptoms - irritability, anxiety, poor problem solving skills 8. Perspiring/Sweating This is in order to cool the body down. Symptoms - dehydration 9. Bodily Prioritizing This occurs in order for the body to not be weighed down unnecessarily. Symptoms - urinating and defecating! Biblical Basis for Breathing Genesis 1:30 Genesis 2:7 Exodus 15:10 Deuteronomy 20:16 Joshua 11:11 2 Samuel 22:16 Job 4:9 Job 15:30 Job 27:3 Job 33:4 Psalm 18:15 Psalm 27:12 Psalm 104:29 Psalm 144:4 Isaiah 30:28 Isaiah 40:7 Isaiah 57:16 Jeremiah 38:16 Ezekiel 37:5 Ezekiel 37:8 Daniel 10:17 John 20:22 Acts 9:1 2 Thessalonians 2:8 2 Timothy 3:16 Revelation 11:11 Revelation 13:15 Benefits to Deep Breathing 1. Detoxifies and Releases Toxins 2. Releases Tension 3. Relaxes the Mind/Body 4. Relieves Pain 5. Massages the Organs 6. Increases Muscle 7. Strengthens the Immune System 8. Improves Posture 9. Improves Digestion 10. Improves the Nervous System 11. Strengthens the Lungs 12. Makes the Heart Stronger 13. Assists in Weight Control 14. Boost Energy and Improves Stamina Exercise #1 - Listening to Your Breath The goal with this exercise is to RELAX. Exercise #1 - Listening to Your Breath Assume a relaxing position. Listen to your breath. Try not to slow or speed. Simply listen. Breathing Exercise #2 - Stimulating Breath The goal of this exercise is to increase energy and alertness. Breathing Exercise #2 - Stimulating Breath Inhale and exhale rapidly through your nose keeping you mouth closed but relaxed. Breathe 3 in and out breaths per second. Do not try for more that 15 seconds the first time. Exercise #3 - Relaxing Breath The goal of this exercise is to RELAX Exercise #3 - Relaxing Breath Inhale to the count of 4. Hold for the count of 7. Exhale to the count of 8. Exhale with the tongue behind the top teeth. Make a swooshing noise. Breathing Exercise #4 - Counting Breath The goal is to RELAX Breathing Exercise #4 - Counting Breath Sit comfortably. Breathe normally. Count to 5 with each inhale and exhale. Do it again. If your mind wanders, you know you have become unfocused. Bring it back and start over. Breathing Exercise #5 - Box Breathing Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs. Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. Step 3: Slowly exhale through your mouth for 4 seconds. Step 4: Repeat steps 1 to 3 until you feel re-centered. Box Breathing Breathing Exercise #5 - Cyclic Sighing A “cyclic sigh” consists of a double inhale through the nose, followed by an extended exhale through the mouth. This breathing practice has been scientifically proven to reduce stress and induce a state of calm relaxation Cyclic Sighing Practical Ways to Manage Stress 1. Identify the Source of your Stress This might seem like a no-brainer, but it is helpful to isolate what is stressing you out. This is the first step in solving your problem. 2. Focus on the Moment The past and the future can be major stressors. Paying attention to the present can be a relief. Pay attention to the sounds around you, your body, your emotions, sensations. 3. Practice Relaxation Techniques Breathing Lie down and go through each body part. 4. Do a Mental Check-up Stress is much easier to deal with when all aspects are working. General Health Sleep Eating 5. Do some type of stress relieving activity. Massage Music Exercise 7. Focus on your muscles. By tensing and releasing muscles you relieve stored up physical tension. 8. Emulation Copy people who are naturally resistant to stress. They tend to focus on immediate issues. They tend to be optimistic. “This problem is temporary.” “I have a bad habit. I am not a bad person.” “That was a difficult speech that I made, but I did my best.”