2-Physical Education

• Stress is a reaction of the body and mind to unkind challenging life incidents such as tense feelings, worry, and discomfort.
• Eustress (Positive Stress) promotes growth and accomplishments. Stimulates you to go on.
• Eustress is positive stress.
• Distress (Negative Stress) often causes poor performance.
• Distress is negative stress.
• Acute stress is the most common form of stress.
• Acute stress is a short-term response to a threat or stressor.
• Cumulative stress is a series of stress that has built up.
• Chronic stress is a form of stress that is recurring (happens repeatedly).
• Chronic stress is prolonged stress that is dangerous and can lead to severe health problems (anxiety and depression).
• Stressor is an event or situation that causes stressful situations, which are seen as risk to the well-being of a person.
• Different Sources of Stress:

  1. Major life changes
  2. Everyday problems
  3. Physical surroundings
  4. Other stressors
• General Adaptation Syndrome (GAS) - a theory developed by Austrian-Canadian Hans Selye. It is a process of how your body responds to stress.
• THREE STAGES OF STRESS RESPONSE (GAS)

  1. Alarm reaction
  2. Resistance stage
  3. Exhaustion stage
• Relaxation Techniques:

  • Yoga
  • Autogenic
  • Meditation
  • Visualization
• Stress Buffers

  • Proper nutrition
  • Time management
  • Adequate sleep
  • Do a "Self-Talk"
  • Set priorities
  • Set priorities
  • Set realistic and not impossible goals
• Physical Activity or Exercise

  • Sports
  • Dance/Aerobic dance
  • Fit-related
• Chronic stress can cause a variety of symptoms and affect your overall well-being, some of these symptoms include:

  • irritability
  • anxiety
  • depression
  • headaches
  • insomnia
• Body systems that are mainly affected by stress: 

  1. Central Nervous System
  2. Respiratory System 
  3. Digestive System 
  4. Muscular System 
  5. Immune System 
• Central Nervous System

  • It is in charge of the “fight and flight response” 
• The hypothalamus sends a signal to your adrenal glands to release the stress hormones adrenaline and cortisol. 
• During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. Which body system is affec ted?


  Respiratory System
• Digestive System - When you’re under stress, you’re more likely to have heartburn or acid reflux due to an increase in stomach acid. 
• Stress can also increase your risk for ulcers or cause existing ulcers to act up.
• Muscular System - Your muscles tense up to protect themselves from injury when you’re stressed. 
• Immune System -  stress hormones will weaken your immune system and reduce your body’s response to foreign invaders making you more prone to illnesses
• Avoid or at least reduce your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it. 


  Avoid Caffeine, Alcohol, and Nicotine
• A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep.


  Get More Sleep
• Each day, try to relax with a stress reduction technique. Find what works best for you.
• Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.


  Talk to Someone
• Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which caused you to become stressed.
•  Learning how to find solutions to your problems will help you feel more in control thereby lowering your levels of stress.
• 1. Manage Your Time
• A common cause of stress is having too much to do and little time in which to do it. And yet in this situation, many people will still agree to take on additional responsibility. Learning to say “No” will help you reduce your level of stress.
• 1. Rest if you are tired