STRESS 101. What Is Stress? Stress has two parts: the stressor (or cause) and the body’s response to that stressor Stress has two parts: the stressor.

STRESS 101STRESS 101

What Is Stress?What Is Stress?

Stress has two parts: the stressor Stress has two parts: the stressor (or cause) and the body’s (or cause) and the body’s response to that stressorresponse to that stressor

2 Types of Stress2 Types of Stress EustressEustress = Good stress = Good stress DistressDistress = Bad stress = Bad stress

We We NeedNeed Stress? Stress?

Yes! A small amount of stress is Yes! A small amount of stress is motivating.motivating.

Eustress (good stress) is healthy.Eustress (good stress) is healthy. Believe it or not, having no stress is Believe it or not, having no stress is

as unhealthy as having tons of as unhealthy as having tons of stress.stress.

The key is to eliminate all but the The key is to eliminate all but the necessary stressors in your life.necessary stressors in your life.

Why Are You Stressed?Why Are You Stressed?

Everyone has different sources of Everyone has different sources of stress.stress.

PerceptionPerception 2 people may react to a potentially 2 people may react to a potentially

stressful event very differently.stressful event very differently. The body reacts the same way, whether The body reacts the same way, whether

stress is real or perceived.stress is real or perceived.

Sources of StressSources of Stress

WorkWork RelationshipsRelationships HealthHealth

ChangeChange FinancesFinances NoiseNoise

These are just a few of the major sources of stress. Each has many details and can be a

good type of stress, too!

Manage Your TimeManage Your Time

Buy a day-planner or calendar.Buy a day-planner or calendar. Make to-do lists the night before.Make to-do lists the night before. Prioritize your tasks.Prioritize your tasks. Set goals:Set goals:

What do you want to get done today, What do you want to get done today, this week, this month?this week, this month?

Schedule extra time into your day.Schedule extra time into your day.

“It’s not about Time Management, it’s about having energy to use your time effectively.”

Goes along with time managementGoes along with time management When things are where you can easily find When things are where you can easily find

them, you save time and frustration!them, you save time and frustration! Depending on your needs at school or at Depending on your needs at school or at

home, getting organized could mean home, getting organized could mean anything from a shoe organizer to an office anything from a shoe organizer to an office filing system!filing system!

Other ideas: Other ideas: key & coat racks, stackable key & coat racks, stackable totestotes (for anything from jewelry to (for anything from jewelry to Christmas decorations!), Christmas decorations!), bookbook shelvesshelves (good in the kitchen, too) (good in the kitchen, too) bags or boxes on bags or boxes on wheelswheels (help carry large loads), (help carry large loads), message message boardboard by the phone (dry erase, corkboard) by the phone (dry erase, corkboard)

Get OrganizedGet Organized

Breathe!Breathe!

Breathing exercises are the easiest, Breathing exercises are the easiest, cheapest ways to relieve stress.cheapest ways to relieve stress.

The exercises are simple and can be The exercises are simple and can be done anywhere.done anywhere.

You will feel immediate results!You will feel immediate results!

Get Some ZZZ’sGet Some ZZZ’s Sleep is essential to decrease stress.Sleep is essential to decrease stress. 7-8 hours a night has significant health 7-8 hours a night has significant health

benefits.benefits. Make sleep a habit.Make sleep a habit.

Go to bed at the same time every night.Go to bed at the same time every night. Get up at the same time every day.Get up at the same time every day.

DO: Relax before bed.DO: Relax before bed. DON’T: Relax in the bedroom before bed.DON’T: Relax in the bedroom before bed.

Avoid reading, watching TV, or doing work-Avoid reading, watching TV, or doing work-related activities in the bedroomrelated activities in the bedroom

Eat RightEat Right Stress depletes Stress depletes

vitamins B & C.vitamins B & C. Find these vitamins Find these vitamins

in:in: CerealCereal Leafy green vegetablesLeafy green vegetables LiverLiver FishFish Citrus fruitsCitrus fruits TomatoesTomatoes PotatoesPotatoes BroccoliBroccoli CabbageCabbage

Avoid foods loaded Avoid foods loaded with sugar, as you will with sugar, as you will experience an energy experience an energy crash later.crash later.

Limit caffeine & Limit caffeine & alcohol intake.alcohol intake. ModerateModerate amounts amounts

have healthy benefits:have healthy benefits: Caffeine increases Caffeine increases

alertnessalertness Alcohol promotes Alcohol promotes

heart healthheart health

Get Moving!Get Moving!

Exercise can decrease stress levels Exercise can decrease stress levels and elevate mood!and elevate mood!

Try to get at least 30 minutes a day Try to get at least 30 minutes a day (if you’re not already exercising).(if you’re not already exercising).

Find something that works with your Find something that works with your schedule.schedule. If you are already pressed for time, If you are already pressed for time,

adding one more thing in your day is adding one more thing in your day is not going to help your stress level!not going to help your stress level!

RelationshipsRelationships Think about the Think about the

people you have people you have relationships with:relationships with: Significant othersSignificant others Your childrenYour children FamilyFamily Co-workersCo-workers FriendsFriends NeighborsNeighbors The list goes on…The list goes on…

Questions to ask Questions to ask yourself:yourself: How do these people How do these people

affect your stress levels?affect your stress levels? Are your relationships Are your relationships

with these people healthy?with these people healthy? The people around you The people around you

have a significant have a significant impact on your life. If impact on your life. If this impact is an this impact is an unpleasant one, take unpleasant one, take steps to fix/terminate steps to fix/terminate the relationship.the relationship.

Drugs & StressDrugs & Stress

Drugs (prescription Drugs (prescription & recreational) can & recreational) can be a cause of stress be a cause of stress due to side effects due to side effects or withdrawal.or withdrawal.

Some common Some common stress-inducing stress-inducing drugs include: drugs include: caffeine, alcohol, caffeine, alcohol, nicotine, & nicotine, & antidepressants.antidepressants.

Tricyclic Tricyclic antidepressants antidepressants (TCAs) are among (TCAs) are among the most the most commonly-used commonly-used prescription drugs.prescription drugs. Side effects relative Side effects relative

to stress: headache, to stress: headache, increased appetite, increased appetite, & weight gain& weight gain

Questions?Questions?

And for more information:And for more information: www.stress.orgwww.stress.org www.brevardpublicschoolseap.com www.brevardpublicschoolseap.com www.mycigna.comwww.mycigna.com