This document defines stress and its causes, how the body responds to stress, and healthy ways to manage stress. It also defines anxiety and depression, describes their symptoms, and discusses healthy ways to manage and treat anxiety and depression, including stress management skills, self-care, and seeking medical help if needed. Stress can affect physical, mental/emotional, and social health, and chronic stress poses health risks if not managed properly.

1. American Family
Chapter 8
Managing Stress and Anxiety

2. Learning Objective and FCS
Standards

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,

3. What is Stress??

Stress: the reaction of the body and mind
to everyday challenges and demands.
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Stress affects us in all three areas of the health
triangle. How?
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
past experiences.

4. What Causes Stress?
Stressor: anything that causes stress.
 Psychologists have identified 5 general
categories of stressors.
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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
choice.
5.Life situation stressor: death, separation,
divorce, relationship problems with peers.

5. How does the body respond to stress?

2 major body systems are involved.
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
Nervous System
Endocrine System
Your response to stress is largely
involuntary and occurs in 3 stages.
1. Alarm
2. Resistance
3. Fatigue

6. Response to Stress
Stage 1-Alarm

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.

This causes:
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the heart to beat faster
a rise in blood pressure
pupils dilate
increased blood flow to muscles and brain

7. Response To Stress
Stage 2 – Resistance
Your
body adapts to the rush and you react
by “flight” or “fight”.
Body
is briefly able to perform at a higher
level of endurance

Lifting an automobile to save a child trapped
underneath.

8. 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
quickly.

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
these feelings.

9. Effects of Stress
Minor

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Sleeplessness
Upset stomach
Life Threatening


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High blood pressure
heart disease
stroke

10. Stress and Your Health

Physical Effects

Psychosomatic response: a physical reaction that
results from stress rather than from an injury or illness.
Can include sleep disorders, skin disorders, stomach and
digestive problems.
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Headaches-many headaches are caused by stress.
Asthma-tubes in the lungs (bronchioles) constrict, making it hard to
breathe.
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.

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Upset stomach
Muscles aches
and tightness
Ringing in ears

11. More on Stress and Your Health

Mental/Emotional and Social Effects
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Difficulty Concentrating
Mood Swings
Risks of Substance Abuse
Can interfere with relationships
Mental Signs
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Trouble reading or
thinking clearly
Lack of creativity
Losing sense of
humor or perspective
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Emotional Signs
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edginess
Frustration
crying
Behavioral Signs
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Not eating
Overeating
Compulsive talking
Tapping feet
Drumming fingers
Changes in sleep

12. 
Chronic Stress: Stress associated with
long-term problems that are beyond a
person’s control. The reaction is less
intense, but it lasts longer.

13. Managing Stress-Step 1

The first step is to identify the cause.
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Possible causes of stress.
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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.

14. Managing Stress-Step 2-Use your
stress management skills
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Stress-management skills: skills that help an
individual handle stress in a healthful, effective
way.
1. Use Refusal Skills
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2. Manage Your Time Wisely
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Avoid stressful situations that can have negative
consequences.
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
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Get enough rest
Eat nutritious foods
Get regular physical exercise
Avoid tobacco, alcohol, and drugs

15. 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
regularly.
 8. Get help when you need it.


16. 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
tension.
 Rapid heart rate, lightheadedness, shortness of
breath.
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How to manage anxiety-use your stress
management skills, if these aren’t effective, get
some help-medication and counseling may be
needed.

17. 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
situation.
 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
brain.


18. Symptoms of Depression

Irritable or restless mood
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Withdrawal from friends, family, and activities that
were previously enjoyable.
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Changes in weight or appetite
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Feelings of guilt or worthlessness or a sense of
hopelessness.
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Experiencing some or all of these symptoms for
more than 2 weeks.

19. Managing and Treating Depression

Express your feelings-journal, talk to
someone, be creative
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Do something for someone else
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Get some support
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If these don’t work, get some helptherapy and medication may be used.