Transcript ALL STRESSED OUT - Northshore School District

ALL STRESSED OUT
What is stress?
A physiological and psychological reaction to our
continually changing environment that can generate
positive and/or negative feelings.
You need positive stress to be
motivated, to achieve.
You want to avoid negative stress because
of its effects on your wellness.
Types of Stress
Eustress: good stress that comes from preparation
and accomplishing goals. Give life
excitment, creates well-being.
Acute stress: negative stress that can come
upon you suddenly and is usually
short term. It can bring new energy
but if not dealt with it could become
chronic.
Chronic Stress: never-ending, the kind that can
damage body systems in a number
of ways.
Stress and the Body’s Systems
(all of the body’s systems are affected by stress but especially the
nervous system, hormonal system and immune system)
Nervous System – always produces a set of reactions to restore
normal conditions inside the body.
Hormonal System – a chemical messenger released by a gland.
They work with the nervous system by releasing
stress hormones. Two that regulate body
activities are epinephrine and norepinephrine.
Immune System – lower than normal during stress response.
Long period of stress reduce white blood
cells or their effectiveness and make a
person likely to suffer disease.
Stages of the Stress Response
General Adaptation Syndrome
(“Fight or Flight”)
Stage 1 – Alarm. Occurs when you think that you are
a challenge. The body releases
the stress hormones, which activate nerves
Stage 2 – Resistance: State of speeded up functions. Stress
hormones flow causing muscles to
contract and other body functions to
shut down.
Stage 3 – Recovery or Exhaustion: One of two things. You
either recover from the stress and it
doesn’t affect your body or you get worn
out, body stays in overdrive and breaks
down......illness or disease.
Signals of Stress
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Physical Signs
Psychological Signs
Increase heart rate
Dryness of mouth
Raised body temperature
Feelings of weakness
Nervous tics, trembling
Nervous laughter
Grinding of teeth
Blushing, red face
Rapid breathing
Insomnia
 Irritability, tension, or
depression
 Impulsive behavior
 Lowered self-esteem,
thoughts of failure
 Excessive worry
 Reduced ability to
communicate
 Feelings of isolation
 Irrational fears
 Avoidance of activities
 Decreased ability to perform
tasks
Guidelines for Coping with Stress (cont.)
Exercise. Thirty minutes of physical activity benefits both the
body and mind.
Take a break from your worries by doing something you enjoy.
Limit intake of caffeine and alcohol (alcohol actually disturbs, not
helps, regular sleep patterns, get adequate rest, exercise,
and balance work and play.
Let friends and family provide love, support, and guidance – don’t try
to cope alone.
Make allowances for others’ opinions and be prepared to compromise.
Go easy with criticism. You may expect too much of yourself and
others.
Take one thing at a time.
Helpful Hints for Reducing Stress
During Test Taking
Learn the material to be covered by the test
-examine the syllabus
-talk to the professor
-look at old tests
-consult with other students – form
study groups
-take good notes and use them
-use textbook/worksheets
Gather and organize the supplies needed for the test
-have working pens and sharpened pencils
-check to make sure your calculator is working
-take a watch to the exam
Pay attention to Nutritional and Sleep Requirements
-get a good night’s sleep each day for several days
before the test
-exercise or do something fun to burn off extra energy
-eat a balanced meal before the test
-a high carbohydrate dinner the night before raises
energy level
-get a drink of water before the test
-avoid excessive use of caffeine
-dress in layers so that you may adjust to changes in
temperature
CONCENTRATE ON ATTITUDE AND MOTIVATION
FOCUS ON PAST TESTING SUCCESS
ENGAGE IN POSITIVE SELF TALK
Time-Management Techniques For
College Students
STUDY WHEN:
Plan 2 hours of study for every hour you spend in class
Study difficult (or boring) subjects first
Avoid scheduling marathon study sessions
Be aware of your best time of the day
Use waiting time
Use a regular study area
Time-Management Techniques for
College Students
(cont.)
STUDY WHERE:
Choose a place that minimizes visual and auditory
distractions
Use study areas in the library
Don’t get too comfortable. Sit (or even stand) so that
you remain awake and attentive
Find a better place when productivity falls off
YOU AND THE OUTSIDE WORLD:
Pay attention to your attention
Agree with roommates about study time
Avoid noise distractions
Get off your cell phone
Learn to say, “NO”
Hang a “Do Not Disturb!” sign on your door
Ask: “What is one task I can accomplish toward my goal
Ask: “Am I beating myself up?”
Ask: “Am I too much of a perfectionist?”
Ask: “How did I just waste time?”
Ask: “Would I pay myself for what I’m doing right now?”
Ask: “Can I do just one more thing?”
STRETCH YOURSELF!!!!
SKILLS FOR IMPROVING SELF-ESTEEM
Understand your own personal significance in school,
family, and community.
Recognize your personal capabilities in all areas –
intellectual, physical, social, emotional and spiritual.
Make a list of your skills, talents and qualities and review
them often.
Examine your specific, creative talents and use them
regularly.
Set realistic and attainable goals for yourself, base your
goals on improvement, not perfection.
SKILLS FOR IMPROVING SELF-ESTEEM
(cont.)
Don’t consider your weaknesses without considering
your strengths.
Believe in your ability to influence your own life.
Seek training and instruction in a special area of interest.
Stay in school and seek help for areas in which you
experience problems.
Practice skills that help you relate to others such as
identifying and expressing your feelings and being
sympathetic toward others’ feelings.
SKILLS FOR IMPROVING SELF-ESTEEM
(cont.)
Practice the inner skills of exercising self-control and
self-discipline.
Make friends with others who respect you and are
likely to approve of you and accept you as an
individual.
Build a network of friends, not just a few.
Care about yourself; practice good health and safety.
Reject negative signs or comments from others intended
to make you feel bad.
SKILLS FOR IMPROVING SELF-ESTEEM
(cont.)
Connect your own personal decisions and actions to
consequences and results.
Accept errors or mistakes as steps in learning and
attaining goals instead of looking at them as signs
of failure.
Visualize successful situations.
Celebrate your successes, even the small ones;
give yourself credit.