Coping with Stress in Middle and Late Adolescence - Personal Development for Senior High School
Summary
TLDRThis lecture addresses coping with stress during middle and late adolescence, defining stress as a reaction to stimuli that disrupt well-being. It distinguishes between positive stress (eustress) that can enhance performance and negative stress (distress) leading to burnout. The speaker advises identifying stressors and managing stress through healthy coping mechanisms like relaxation techniques, time management, and seeking support, while cautioning against unhealthy coping methods like substance abuse.
Takeaways
- 🧠 Stress is a reaction of the mind and body to stimuli that disturb our well-being and equilibrium.
- 🏋️♂️ Athletes use 'load management' to cope with stress, and students should also find ways to manage their stress loads.
- 🚨 Stress can lead to psychological problems or mental health concerns if not managed properly.
- 🌡 The body's stress response involves hormones like cortisol, which can cause damage if stress is chronic.
- 🤔 Viewing stress as a stimulus helps us identify stressors and understand our body's reaction to challenging situations.
- 🔄 Stress can be relational, prompting us to reassess and re-evaluate situations, which can change our feelings and behaviors.
- 💪 There's a helpful type of stress called 'eustress' that can motivate and improve performance.
- 😴 Prolonged stress can lead to distress, characterized by fatigue, exhaustion, and burnout.
- 🚫 Unhealthy coping mechanisms like drugs, alcohol, and gambling can exacerbate stress and lead to more problems.
- 🌟 Healthy coping skills include creative imagery, seeking social support, relaxation activities, and time management.
Q & A
What is stress?
-Stress is a reaction of the mind and the body to a stimulus that disturbs the well-being or state of calm or equilibrium a person experiences.
Why is it important to manage stress?
-Managing stress is crucial because excessive stress can lead to psychological problems or mental health concerns that may require professional intervention.
What are stressors?
-Stressors are stimuli from the environment that cause stress, such as life-threatening or life-changing situations.
How does stress affect the body?
-Stress affects the body by causing physical reactions like feeling weaker or less capable than normal, which is why athletes need rest and load management.
What is the role of cortisol in stress?
-Cortisol is the stress hormone that elevates during stress. While short-term elevation is normal, prolonged exposure to stress and high cortisol levels can lead to permanent brain damage.
What is PTSD and how is it related to stress?
-PTSD, or post-traumatic stress disorder, is a mental health condition often experienced by soldiers after battlefield exposure. It involves elevated cortisol levels and can result in permanent brain damage, particularly in the hippocampus, affecting learning and memory.
How can changing one's perspective on stress be beneficial?
-Changing one's perspective on stress can help by allowing a person to reassess and re-evaluate the situation positively, which can change the way they feel and behave, reducing the damaging effects of stress.
What is the difference between eustress and distress?
-Eustress is a positive type of stress that occurs when one is excited or challenged and can lead to improved performance or personal growth. Distress, on the other hand, is prolonged stress characterized by fatigue, exhaustion, and burnout, which is detrimental to one's well-being.
What are some common stressors mentioned in the script?
-Common stressors include school demands, separation anxiety, future concerns about college life or relationships, family expectations, health and body image concerns, and bullying.
How is the 'stress bucket' analogy used to explain stress management?
-The 'stress bucket' is an analogy where the bucket represents one's stress level. Stressors fill the bucket, and coping skills are the faucets that release stress. Unhealthy coping skills can increase stress, while healthy coping skills help manage and reduce it.
What are some healthy coping skills for managing stress?
-Healthy coping skills include creative imagery, seeking social support, relaxation activities like progressive muscle relaxation and breathing exercises, creating a comfortable space for reflection, time management, and maintaining a balanced diet with regular exercise.
Outlines
🧠 Understanding Stress in Adolescence
This paragraph discusses the concept of stress during middle and late adolescence. Stress is defined as a reaction of the mind and body to stimuli that disrupt well-being and equilibrium. The speaker recalls previous discussions about the sources of stress, such as financial matters, family problems, and relationship issues. The paragraph emphasizes that stress is not just a mental reaction but also a physical one, affecting athletes' performance and necessitating rest and 'load management.' The speaker also highlights the importance of identifying stressors and managing stress to prevent psychological problems and mental health concerns. The discussion introduces two perspectives on stress: as a stimulus and as a reaction to challenging situations, with the latter involving the stress hormone cortisol.
🔄 Coping with Stress and Its Relational Aspect
The second paragraph delves into how stress can be managed and the relational aspect of stress. It suggests that reassessing and re-evaluating stressful situations can lead to positive outcomes, as changing one's thinking can change feelings and behaviors. The speaker stresses the importance of recognizing controllable events and personal capabilities to handle stress. The paragraph introduces different types of stress, including eustress (positive stress) and distress (negative stress), and warns against prolonged exposure to stress, which can lead to conditions like burnout and PTSD. The speaker uses the metaphor of a 'stress bucket' to illustrate how stress accumulates and how coping skills can help manage it.
💪 Developing Healthy Coping Mechanisms
The final paragraph focuses on developing healthy coping skills to deal with stress. It warns against unhealthy coping mechanisms such as drug use, excessive alcohol consumption, and gambling, which can lead to more problems. The speaker suggests various healthy coping strategies, including creative imagery, seeking social support, engaging in relaxation activities, creating comfortable spaces for reflection, managing time effectively, and maintaining a balanced diet and exercise routine. The paragraph concludes with a reminder to take care of mental health and well-being and to avoid unhealthy coping mechanisms.
Mindmap
Keywords
💡Stress
💡Stressors
💡Coping Skills
💡Eustress
💡Distress
💡Cortisol
💡PTSD
💡Load Management
💡Burnout
💡Stress Bucket
💡Relaxation Techniques
Highlights
Coping with stress in middle and late adolescence involves addressing financial, family, and relationship issues.
Stress is defined as a reaction of the mind and body to stimuli that disturb well-being.
Stress can be both mental and physical, affecting one's sense of calm and equilibrium.
Athletes use 'load management' to cope with stress, which can also be applied to students' lives.
Excessive stress can lead to psychological problems or mental health concerns requiring professional help.
Stress can be viewed as a stimulus, a reaction to challenging situations, or a relational process.
Stressors are environmental changes that trigger stress responses.
Cortisol is the stress hormone, and prolonged exposure to stress can lead to brain damage.
PTSD (Post-Traumatic Stress Disorder) is an example of the damaging effects of chronic stress.
Stress can be positive (eustress) or negative (distress), with prolonged stress leading to burnout.
Common stressors for students include school demands, separation anxiety, and future concerns.
Family expectations, health issues, and social life concerns are also significant stressors.
The 'stress bucket' analogy is used to illustrate how stress accumulates and can be managed.
Unhealthy coping skills like drugs, alcohol, and gambling can exacerbate stress.
Healthy coping mechanisms include creative imagery, seeking social support, relaxation activities, and time management.
Maintaining a balanced diet and regular exercise are also effective stress management techniques.
The importance of taking care of mental health and well-being is emphasized.
Transcripts
all right hello everyone for today we
are going to talk about
coping with stress in middle and late
adolescence and if you watch our
previous lecture
we talk about the different sources of
stress and we talk about the different
challenges in life
that you face specifically in the
adolescence and
just to recall some this can include
financial matters this can include
family problems relationship problems
and these problems produce stress
okay so today let's talk about how do we
define stress
and how do we attempt to deal with it
so when we say stress in general it is a
reaction of the mind and the body to a
stimulus that disturbs the well-being
state of calm or equilibrium the person
meaning before you felt those problems
you are not that stressed you are not
feeling the stress that you are feeling
now
but ever since you started experiencing
the challenge in your life
you are more stressed than ever for
example
your life was less stressed during the
vacations but
when you started attending online
classes then you experienced or you felt
more stress
and stress is not just a reaction of the
mind it's also a reaction of the
body hence sometimes when you're
stressed you feel as if
your body is weaker than normal you feel
as if you're not so physically capable
that's why athletes who are exposed to a
lot of games
a lot of events they need to rest from
time to time
that's why some athletes they have what
we call load management
so in order for them to preserve their
energy there are some there are certain
times wherein they are not allowed to
play
or they choose not to play and that's
their way of protecting themselves so as
students we need
also to have our own load management for
us to be able to handle the stress that
we are going through
right now because it is a challenge not
just your mind but also
to your body and if there's too much
stress then it may lead
to a psychological problem or to a
mental health
concern that needs professional
intervention so let's talk about that
now now let's look at the two let's look
at the different ways in viewing stress
and the first one is stress as a
stimulus
what is a stimulus when we say stimulus
these are changes in the environment
that brings about a response for example
when you feel it's cold it's a stimulus
that signals you
to protect yourself from the cold
temperature
so same goes with stress stress may be
caused by
situations that may be life-threatening
or life-changing
so not all stress are products of
life-threatening situations sometimes we
can also be stressed by life-changing
situations
for example even college graduation
is considered stress even though it's a
happy event
because after you graduate in college
you will face a lot of new challenges
or you may experience difficulty in
transitioning
and those stimuli from the environment
those are what we call stressors
so it's important for you to identify
the stressors
that make you feel stress all right
other than that
stress is the way the body reacts to
challenging situations so it's not just
in this perspective we view stress as a
reaction
to challenging situations and that can
be physical that can also be
psychological for example
when you are being challenged
cognitively what you do is that you try
to make yourself
better or you're trying to perform
better for example during exams
or if you are exercising you're putting
some stress on your body
that's why it's being challenged so we
respond
by trying to adapt by trying to change
our performance
so that we can deal with stress take
note that the stress hormone is known as
cortisol
it's normal for you to have elevated
cortisol from time to time
however it's not healthy to be exposed
to stress
for a long period of time because it may
result to permanent brain damage
here's an example there's a mental
health condition called
ptsd and what is ptsd that's
post-traumatic stress disorder
meaning um this happens typically among
soldiers
after the experience in the battlefield
and then they go home
even though they're no longer in the
battlefield they can still remember
their experience as if it's happening in
the present
they have elevated amounts of cortisol
resulting to permanent brain damage
particularly in the hippocampus okay
and that's the part of the brain in
charge of learning
and memory so we don't want to be
exposed to stress
for an extended amount of time so we
need to learn how to manage the
stress stress is also relational
so stresses when a person experiencing
stress takes a step back to look at the
situation
that is causing stress and assesses it
meaning
if you are stressed it allows you to
reassess the situation re-evaluate the
situation
instead of looking at it negatively you
may take a look at it positively
because by changing your thinking
you're also changing the way you feel
and the way you behave
perhaps it's necessary for you to adapt
a positive way of appraising the event
so that it will not be a damaging event
okay it's important for you to know that
there are events that you can control
it's important for you to be reminded
that you have the capability to go
through this situation
instead of simply dealing with the
stress or sometimes it's important for
you
to take a step back and reflect first
before you attempt to do something
with the stressful situation now i'm
going to talk about the different types
of stress
okay and it's wrong to say that all
types of stress
are not helpful because there is a
helpful type of stress
and let's look at this when you are not
yet stressed you are
calm sometimes you are bored sometimes
you are excited
but if you are excited that it means
that you are entering
the stress threshold for example you
have a game or you're going to work out
in the gym
then you are excited and now when you
are now working out for example when you
are now running or when you are now in
the exams
at first you feel energized you feel
focused or you feel
challenged and that's what we call
eustress or positive
type of stress that's why they are
people who are proud that
they were able to conquer their stress
and it makes them a better person
because not all types of stress are bad
sometimes stress is there to challenge
us and to make us
better however if you're exposed to
prolonged stress then that's no longer
good because that's no longer eustress
but rather it's
distress and when we say distress that
is characterized by fatigue you're tired
exhaustion and burn out and we don't
want people to experience burnout
specifically in school
or at work because if you experience
burnout then
you're not just tired of what you're
doing you also lose interest
in your career or at school for example
you no longer want to go to work because
you feel what we call burn out
and we don't want you to experience that
now let's talk about how can we deal
with stress
remember from our previous discussion
here are the common stressors
school demands or so many requirements
for example in online learning perhaps
you don't have the right resources
or selecting a school or college okay
remember that we have our guidance
counselors
who can help us with this career choice
sometimes they will assess our strength
for us to know
what are the courses that will fit our
personality
that's one of that's one of the ways
they would help us also here we have
separation anxiety
for example you have to study somewhere
else but your parents are in another
location
if you are an adult you would think that
your child will be separated from you
for a long period of time
that is very stressful that's why people
get home sick
also you may be stressed and thinking
about your college life in the future
or maybe you are stressed about romantic
relationships or the lack of
it here are other sources of stress
family definitions and expectations for
example
in one family they might say that all of
us should be doctors or all of us should
be lawyers or you're going to be the
first doctor in the family that's
very stressful to the side of the
student we also have health concerns
body image concerns we also have social
life concerns and related to that is
bullying
especially in schools there are a lot of
people
feeling the negative effects of bullying
not just when they are in school
but also in their lives in the future
so it might have a permanent effect on
the way that you see yourself so it's
important for you to know that
to know that you should not be defined
by these bullies but rather
you should have a stable self concept
and do not listen to what other people
are telling are saying about you
especially if they only point out the
negative side
of your characteristics in order for me
to
illustrate how we deal with stress let
me let me make use of this stress bucket
so basically all of us we have our own
stress buckets
some of us our buckets are empty but for
most of us our buckets are almost
full but some of us are able to deal
with the stress
and make it manageable so how can we use
the stress bucket here
so look at this what fills our stress
bucket
that can be interpersonal stress for
example your family
academic stress or environmental stress
for example you're living with
difficult housemates or you are
struggling to focus in your studies
because
um the people you're living with do not
allow you to
to have a time for yourself to study so
this
is our stress level the water in the
bucket
in order for you to manage that we have
to use these faucets at the bottom
and we call them coping skills in other
words
you need to learn how to use your coping
skills
so that you'll be able to release some
stress from your body
to reduce the amount of water or stress
in your stress bucket however
sometimes we are dealing with too much
stress that our coping skills are not
enough
that's why we make use of unhealthy
coping skills
and what are these unhealthy coping
skills this may be drugs
excessive use of alcohol sexual
activities
pornography gambling etc
you just think that they make you happy
but in reality your behaviors are
leading to more
problems that's why there are arrows
going from this
faucet back to the top of the bucket why
you just think that it's helping you
deal with stress
but even though you're forgetting your
problems
you don't realize that because of your
behaviors
you will face more problems that's why i
want you
not to make use of unhealthy coping but
i want you to develop healthy
coping skills
so what are the common coping mechanisms
that are healthy so let's not make use
of drugs of substances
of sexual behaviors or pornography or
any other unhealthy coping but rather
learn how to make use of these coping
skills for example
conduct creative imagery of the problem
which means that sometimes you need to
take a step back
and reflect what is this problem trying
to tell me
for example my parents shouted at me
think about it
why is the why did that happen is there
a problem with you
maybe they are facing issues that's why
they are displacing their
problems upon you so maybe it might help
if you ask them about their personal
life
mom dad are you okay because i noticed
that you have been so mad
lately and i'm the one feeling those
difficulties
especially when you get mad at me or
seeking group or social support this
may come from your family or this may
come from your parents
we may also have some relaxation
activities
progressive muscle relaxation breathing
exercises
if you want to learn more perhaps your
mental health professional in your
school
can help you learn some relaxation
activities
especially if things are going out of
hand
also you can create a more comfortable
situations for example you can have a
quiet
corner at your house where in if someone
is in the quiet corner
no one can talk to that person and allow
that person to reflect
that is how you make a comfortable
situation
and make your home a place wherein you
can share to each other
what you are feeling without without
being judged
learn to manage your time as well so
sometimes
we are stressed because we we no longer
have boundaries between academic life
and personal life especially for those
who are very hard working
so you need to learn you don't have to
be a slave to either your schooling
or to your work okay we need to find a
balance
between our demands and the well-being
of our students
and also eat nutritious food as well as
exercise because those things will help
not just physically but also
psychologically so those are the coping
skills that i want you to learn about
from this lecture
and i hope that from now on you'll be
able to manage your stress
in a healthy way and do not engage in
unhealthy coping mechanisms remember
take care of your mental health and your
well-being that's
it thank you
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