American Family-Chapter 8, Managing Stress and Anxiety
Managing Stress and Anxiety
Learning Objective and FCS
Learning Objective: Students will define
stress and learn common causes of stress,
how the body responds to stress, and
healthy ways of managing stress.
Students will also define anxiety and
depression and learn symptoms of each
and healthy ways of managing and
treating anxiety and depression.
FCS Standards: 06-12.1.1, 1.A, 1.B, 1.C,
What is Stress??
Stress: the reaction of the body and mind
to everyday challenges and demands.
Stress affects us in all three areas of the health
Stress itself is not good or bad, but it can have
positive and negative effects. It really comes
down to how you manage it.
How much stress you feel depends partially on
your perception. It also depends on your
What Causes Stress?
Stressor: anything that causes stress.
Psychologists have identified 5 general
categories of stressors.
1.Biological-illness, disabilities, injuries.
2.Environmental: poverty, pollution, crowding,
noise, natural disaster.
3.Cognitive, or thinking stressors: the way
you perceive a situation.
4.Personal behavior stressors: negative
reactions in the body and mind caused by a poor
5.Life situation stressor: death, separation,
divorce, relationship problems with peers.
How does the body respond to stress?
2 major body systems are involved.
Your response to stress is largely
involuntary and occurs in 3 stages.
Response to Stress
mind and body go into high alert
Also called “fight or flight response”
Several hormonal reactions take place eventually
activating the adrenal glands to produce adrenaline.
the heart to beat faster
a rise in blood pressure
increased blood flow to muscles and brain
Response To Stress
Stage 2 – Resistance
body adapts to the rush and you react
by “flight” or “fight”.
is briefly able to perform at a higher
level of endurance
Lifting an automobile to save a child trapped
Response To Stress
Stage 3 - Fatigue:
The body can’t take a high level of stress for a long time. It
eventually reacts with fatigue. Your ability to effectively
manage other stressors is low.
Physical fatigue: body becomes sore, muscles tire
Psychological fatigue: you can become depressed,
feel overwhelmed, or isolate yourself.
Pathological fatigue: body can’t fight off disease as
well. Anemia, flu, being overweight can lead to
pathological fatigue. Drugs and alcohol can intensify
Effects of Stress
High blood pressure
Stress and Your Health
Psychosomatic response: a physical reaction that
results from stress rather than from an injury or illness.
Can include sleep disorders, skin disorders, stomach and
Headaches-many headaches are caused by stress.
Asthma-tubes in the lungs (bronchioles) constrict, making it hard to
High Blood Pressure-stress can lead to an increase in cholesterol,
blocking arteries, which leads to high blood pressure. This can lead
to heart attacks and stroke.
Can also cause:
Weakened Immune SystemYou are more prone to colds, flu,
or other more serious infections.
Ringing in ears
More on Stress and Your Health
Mental/Emotional and Social Effects
Risks of Substance Abuse
Can interfere with relationships
Trouble reading or
Lack of creativity
Losing sense of
humor or perspective
Changes in sleep
Chronic Stress: Stress associated with
long-term problems that are beyond a
person’s control. The reaction is less
intense, but it lasts longer.
Managing Stress-Step 1
The first step is to identify the cause.
Possible causes of stress.
1. Life events-graduation, moving, addition of
family members, divorce or separation.
2. Physical stressors-physical injury, lack of
rest, drug use, excessive dieting or exercise.
3. Daily hassles-time pressures, too many
responsibilities, deadlines, conflicts with peers.
Managing Stress-Step 2-Use your
stress management skills
Stress-management skills: skills that help an
individual handle stress in a healthful, effective
1. Use Refusal Skills
2. Manage Your Time Wisely
Avoid stressful situations that can have negative
It’s ok to say “no”. When you are overwhelmed, it’s ok
to not take on more responsibility. Prioritize what is most
important to you.
Plan ahead and stay organized.
3. Take Care of Yourself
Get enough rest
Eat nutritious foods
Get regular physical exercise
Avoid tobacco, alcohol, and drugs
More Stress Management Skills
4. Ask yourself how you are thinking
about the stress. Are you overreacting?
Don’t think of stress in a negative manner,
but an opportunity to learn and grow.
5. Don’t forget to laugh.
6. Stay positive.
7. Relax. Relaxation Response: a state
of calm that can be reached if one or more
relaxation techniques are practiced
8. Get help when you need it.
What is Anxiety?
Anxiety: the condition of feeling uneasy or
worried about what may happen.
Symptoms of anxiety
Feelings of fear or dread
Perspiration, trembling, restlessness, or muscle
Rapid heart rate, lightheadedness, shortness of
How to manage anxiety-use your stress
management skills, if these aren’t effective, get
some help-medication and counseling may be
What is Depression
Depression: a prolonged feeling of
helplessness, hopelessness, and sadness.
There are 2 types:
Reactive Depression-a response to a stressful
event, such as the death of a friend. Will go away as
the person learns how to deal with the difficult
Major Depression-medical condition requiring
treatment. More severe and lasts longer than reactive
depression. It may develop from reactive depression
or may be the result of a chemical imbalance in the
Symptoms of Depression
Irritable or restless mood
Withdrawal from friends, family, and activities that
were previously enjoyable.
Changes in weight or appetite
Feelings of guilt or worthlessness or a sense of
Experiencing some or all of these symptoms for
more than 2 weeks.
Managing and Treating Depression
Express your feelings-journal, talk to
someone, be creative
Do something for someone else
Get some support
If these don’t work, get some helptherapy and medication may be used.