 Small groups
 Roll die- must get #6
Roll 6’s
 When you get a six start writing on your paper to
100 and counting out loud….until next person gets
#6
 Go until someone in the group reaches 100…..the
first person in group to reach 100 gets a prize
 What mental reactions did you
have while playing the game?
 What were you thinking?
Stressed?
 What emotional reactions did you
have while playing the game?
 How were you feeling?
 What physical reactions did you
have while playing the game?
 What was your body doing?
6’s discussion
Q’s
•How did you feel before we started?
•How did you feel during the game?
•How easy or hard was it for you to write
when it was your turn?
•What was the excitement level at the
beginning of the activity vs. the end?
•How can we compare this to something in
our lives that is causing us stress?
•Do we cause ourselves stress sometimes
when we don’t really need to?
Stress
 Stress
 Physical, mental or emotional
reaction to pressure or tension
 Chronic stress – continuing,
long-term stress
 Acute stress – temporarily high
stress
 Stressor
 Any factor that creates stress
 time, people, places, events, life
changes
 Identify the stressor
Dealing with
Stressors
 Identify your control over the
stressor
 Is it an outside force?
 Is it self-inflicted?
 Identify where you can eliminate
the stressor
 If you cannot eliminate, then build
your skills to deal with it
Positive
Stress
Can stress
ever be good
for you?
Can stress
ever be good
for you?
Eustress – Positive stress:
lower levels of stress that act
as motivators to challenge
and promote interests.
 Makes you focused
 Helps you concentrate
 Gives you energy and
strength
 Provides satisfaction
 You are committed to the situation
 You love basketball so spending
hours at practice is rewarding
Stress is
positive
when…
 You have control
 Your friends respect you and give
you no argument when you say you
have to be home at 10:00.
 You have positive change
 You are moving, but you are excited
to go to a new school. It is an
adventure!
Negative
Stress
When is
stress bad
for you?
When is
stress bad for
you?
Distress
Negative stress: higher
levels of stress that
interrupt your ability to
function normally.
Makes you anxious or
nervous
Makes you ill
Prevents concentration
Disrupts performance
 You are NOT committed
 You are not athletic, therefore
practicing basketball is stressful
Stress is
considered
negative
when…
 You do NOT have control
 Your friend is driving and refuses to
leave the party to get you home on
time.
 You view the change as a PROBLEM
 Your family is moving and starting in
a new school is the worst thing to
ever happen to you.
 "Stress is not a state of mind... it's measurable and dangerous, and
humans can't seem to find their off-switch." These words of
warning come from renowned author and award-winning
neurobiologist Robert Sapolsky in the documentary Stress:
Portrait of a Killer.1
Stress: The
Portrait of a
Killer
 The film, jointly produced by National Geographic and Stanford
University where Dr. Sapolsky is a professor and scholar, shows
just how dangerous prolonged stress can be.
 As we evolved, the stress response saved our lives by enabling us
to run from predators or take down prey. But today, we are
turning on the same "life-saving" reaction to cope with $4 per
gallon gasoline, fear of public speaking, difficult bosses, and
traffic jams—and have a hard time turning it off.
 Constantly being in a stress response may have you marinating in
corrosive hormones around the clock.
 This film shows the impact stress has on your body, how it can
shrink your brain, add fat to your belly, and even unravel your
chromosomes. Understanding how stress works can help you
figure out ways to combat it and reduce its negative impacts on
your health.
Video
Reactions to
stress
 Nervous System – Reacts to
restore normal conditions inside
the body.
 Example – reaction to cold:
 Constricting surface blood
vessels to conserve heat
 Creating muscle
contractions (goose bumps
or shivering) to create heat
Reactions to
Stress
 Hormonal System
 Works with the nervous system to
keep organs working together and
help the body adapt to
change/stress.
 Two important stress hormones are
epinephrine and norepinephrine
 Increase heart rate and blood
pressure
 Increase blood circulation to
muscles
Reactions to
Stress
 Immune System
 Reacts to stress by lowering
the immune activity. It
recovers quickly after stress.
 Reduced white blood cell
production
 Increased susceptibility to
illness or disease
 In fact, nearly 70% of all illness and
disease can be attributed to stress.
 Fight or Flight-Discovery Channel
 Stress Reaction- Tiger Chasing
 Dr. Oz-Stress on Your Body
Fight or
Flight





Heart rate speeds up
Pupils dilate (to enhance vision)
Muscles tense (ready to run, jump or struggle)
Stored energy is released (such as fat) for muscles
Decreased blood flow to skin (to restrict blood loss
in case of injury)
 Decreased blood flow to digestive system (reduce
non-essential functions)
 Increased blood flow to muscles and brain (to
enhance performance)
 Immune system temporarily shuts down (to free up
energy)
Physical
Signs of
Stress
 Racing heart
Loss of Appetite/Overeating
 Sweaty Palms
Dry Mouth
 Acne
Grinding of Teeth
 Hair loss
Backache
 Ulcers
Hives
 Neck Pain
Muscle Tension
 Stuttering
Twitches
 Cold Hands
Headache
 Upset Stomach
Skin Rash
 Difficulty Sleeping
 Menstrual Problems
 Hair Pulling
 Inability to Concentrate
 Confusion
 Irrational thought process
Mental Signs
of Stress
 Forgetfulness
 Indecision
 Impulsive behavior
 Making frequent errors
 Boredom
 Grouchiness
 Excessive Crying
Emotional
Signs of
Stress
 Anger
 Criticism of others
 Fear
 Depression
 Carelessness
 Restlessness
 Mood Swings
 Self Awareness – Know your limits and
know how to recognize when you’re
reaching them.
Stress
Management
Techniques
 Good Health Habits – People who are fit
and healthy are better equipped to
handle stress well. A healthy diet,
regular exercise and enough sleep are
very helpful. Smoking, drug use and
alcohol tend to interfere with the body’s
natural ability to cope with stress.
 Friendship – Friends provide support
and the opportunity to share problems
and feelings.
 Time Management – Helps you meet goals and
responsibilities. Setting priorities allows you to
budget. Time effectively and accomplish things
that are most important.
Stress
Management
Techniques
 Action – Develop a plan to deal with the
problem, then confront the problem and take
control to resolve it.
 Relaxation – Be serious when necessary, and
relax when possible. Make time for things you
enjoy and are relaxing to you. You will have
renewed energy and interest and be able to
focus on things that need to be addressed.
 Crying – Tears are a healthy release of frustration
and emotion. Stress-related tears contain higher
levels of protein, minerals and hormones. Some
studies show that stress tears can actually help rid
the body of a build up of these chemicals and
actually bring physical relief.
Stress
Management
Techniques
 Realism – Realize that everyone has problems and
makes mistakes. Don’t exaggerate the situation or
the possible outcomes. Do your best, and then
stop worrying. Realize when the situation is one
that you need outside help with, then GET THAT
HELP!
 Good Planning – Try to anticipate possible
emergencies by managing your resources wisely.
Resources may include money, time, attitude, etc.