Chapter 5: Lesson 5.3 Managing Stress - Robert Butts | Library

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Draggable item		Corresponding Item
relaxation response		physical, mental, and emotional reactions of your body to the challenges you face
eustress		any factor that causes stress
trauma		positive stress that encourages growth and motivation
fight-or-flight response		stress that causes negative feelings and harmful health effects
stress management		extreme stress due to deeply disturbing events, such as disasters, sexual assault, or violence
distress		stress caused by repeated, long-lasting exposure to severe stressors, such as neglect and abuse, violence, or loss of a loved one
stressor		body’s impulse to either fight off or flee from threatening situations
stress		reaction in which the body returns to its resting state after a stressful event
self-care		process of using strategies to reduce the impact of the stress response and handle threatening situations in positive ways
toxic stress		practice of taking an active role in protecting your own health; involves eating healthy and getting plenty of sleep and physical activity

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Sources of Stress
The _______ , _______ , and _______  reactions of your body to the challenges you face is stress. Stress is unavoidable. Some common sources of stress are shown in Figure 5.16.

Everyone experiences stress at times. For example, a student may experience stress when starting a _______  or preparing for a test. An _______  between family members can be a source of stress for both family members, as well as for other family members who are aware of the disagreement. An adult may experience stress when starting a _______  or giving a presentation in front of coworkers. All of these situations contain _______ , or factors that lead to stress.

Stressors may be major, _______  stressors, such as moving to a new school, losing a loved one, or experiencing an illness or health condition, or minor, daily stressors. Examples of minor, daily stressors include losing a favorite pair of jeans, arriving late for class, or arguing with a sibling. Many _______  face similar _______  in their lives and share experiences of coping with stress.

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Is stress avoidable?

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What are factors that lead to stress called?

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Give an example of a minor, daily stressor.

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What can cause stress in personal relationships?

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What can cause stress in school?

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What can cause technostress?

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What is an example of inner conflict that causes stress?

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Types of Stress
People of all ages experience many types of stress. Some stress is _______ . This type of positive stress, which encourages growth and motivation, is called _______ . Positive stress is _______  for you because it creates feelings of excitement, can be motivating, and can help you improve your performance (Figure 5.17). Stress that causes _______  and harmful health effects is called distress. Major negative events such as losing a loved one, experiencing bullying, or dealing with a conflict with family or friends, are examples of distress. Extreme stress due to deeply disturbing events, such as disasters, sexual assault, and violence, is called trauma. _______  events during childhood or adolescence are known as adverse childhood experiences (ACEs). ACEs can include witnessing or experiencing abuse, neglect, or intimate partner violence at home. ACEs can also include having a parent or guardian _______  or prison, get divorced, or have a mental illness or substance use disorder.

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Positive stress can be beneficial because it can...

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Distress is characterized by...

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What is the definition of trauma?

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Adverse childhood experiences (ACEs) may include...

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The Body’s Response to Stress

Sometimes stress feels unpleasant—a _______  in the stomach before a big test, for example. Stress can also produce excitement, such as the surge of _______  before a championship game. Your body reacts in specific ways when you encounter situations that seem threatening (for example, standing up to someone who is picking on you). All types of stress can trigger the same bodily responses.

This type of reaction to a _______  experience is called the fight-or-flight response, or stress response. When a person experiences some type of _______ , the body’s immediate response is to mobilize resources for fighting off or escaping from the threat. In the fight-or-flight response, a person may not react by literally fighting or escaping. _______  might take the form of studying hard for a test or confronting a conflict. Flight might take the form of avoiding a task or freezing.

Generally, the body’s response to stress progresses through the following three stages:

1. _______ . When faced with a stressful event, your body mobilizes all of its resources to fight off or escape from a perceived threat. To prepare for fighting or escaping, your body undergoes several changes (Figure 5.18).

2. _______ . Your body continues to devote energy to maintaining its stress response. Heart rate, blood pressure, and breathing are still rapid, which helps deliver oxygen and energy quickly to various parts of your body.

3. _______ . If the threat persists, the body may stay in a state of high alert for a long time. In this case, the body will use up its resources and exhaustion will occur.

The relaxation response occurs after a stressful event is over. This is the opposite of the _______  response. The body gradually returns to its resting state. Blood pressure and heart rate return to normal and muscles relax. If the stressful event does not end, or if the body maintains the stress response for a long time, however, _______  health effects can occur.

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What is a recommended way to express your feelings?

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What is a strategy for managing your time?

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What can help you maintain a positive attitude?

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What is a suggested way to distract yourself from stress?

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Maintain a Positive Attitude
It is easy to focus on negative events, but this is an unhealthy management strategy that can can _______ . It is healthier to focus on the good events in your life. When negative thoughts enter your mind, shift your focus to something positive that has happened. Try to see mistakes or _______  as opportunities to learn and grow, and not as major crises.

You can reduce stress by thinking about certain situations in a new and positive way (Figure 5.20). For example, if a family member picks you up late after school you may feel _______  and _______ . Instead of focusing on your family member being late, you could come up with productive ways of using the time. For example, you could read a book or start a homework assignment while you wait.

You can also look for _______  of stress-causing events—even negative events. Suppose you tried out for a role in a play or for a spot on the basketball team and you were not chosen. Not being chosen means you will have more time for homework, to do other activities you enjoy, or to hang out with friends and family.