Mental Health Notes

Stres

s Unit

Stres

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Stress Vulnerability Quiz

1

Stress Vulnerability Quiz

What does your score mean???



_{Before I tell you what your score means, let}

me ask you some questions:

"If we took this exact same survey a month

from now, could your score be different?"

S T R

E S S

M A K

E S

U S

S I

Stress hurts relationships

Stress hurts your schoolwork

Stress hurts your athletic performance

Stress Vulnerability Quiz



_{less than 45 - you are not vulnerable to stress}

right now



_{46 - 72 - you are pretty vulnerable to stress}

right now

Circle #’s: 1 2 5 6 8 9 14 15 16 17 18

These are areas of your life that you CAN change.

a. Choose 1 area (a higher score like 3/4/5 means you could do better)

b. Write a measurable goal

GOAL SETTING PRACTICE:

On the edge of your survey, practice rewriting these vague goals:

I will get more sleep

I will relax more

Hint: use #’s like 1 more hour or

Pair / Share:



_{Tell your partner how lack of}

What negative things can happen

if you are lacking sleep????

Tips for a Good Night’s Sleep:

1. try to have a set time for bed

2. have a relaxing routine

3. try drinking a glass of milk (

)

4. discipline yourself-

5. avoid:

caffeine too close to bed

6. avoid:

exercise

“ “

7. avoid:

playing video games “ “

8. avoid:

eating or drinking “ “

9. avoid:

pets that keep you awake (interrupt REM)

10. avoid: napping too long

+

-Write about any of your sleep habits: -do you sleep well?

-do you have trouble falling asleep? -do you sleep different on weekends?

-do you feel you get enough sleep and are you well rested???

Think

…

and

write

Pair / Share:

 _{Tell your partner} about any of your sleep habits:

-do you sleep well?

-do you have trouble falling asleep? -do you sleep different on weekends?

-do you feel you get enough sleep and are you well rested???

NAME:_______

PER:_____

Stress outline:

1

. A

stressor

is the

cause

of stress.

Stress

is the

body’s

response

to the

demands

of life.

2. Adrenaline is a hormone that prepares the body to react. What are some reactions your body

might have physically if you were facing a stressor?

-heart rate goes up -muscles tense

-you clench your fists -you get a

stomachache

*fight or flight means your body is either

ready to fight and face the stressor,

3. When you experience stressors, changes occur in

your body.

Adrenaline

is a good thing, but it is meant

to help us in a crisis, and not daily. Muscles in

the body get fatigued with prolonged stress and

lack of oxygen.

squeeze real tight for 10 seconds and open your fist. What do you see? The blood has been cut off and hand will feel stiff (and this is just 30 seconds!) This can show you a similar effect when our muscles tighten with chronic stress, people end

up with back aches, migraines, sore neck...)

4. Prolonged stress lowers your

immune system

and

causes people to get

sick

.

5. *Psychosomatic disease is a physical disorder caused

by an emotional reason. Ex: stomachache caused by

fear / or headache caused by stress.

6. If you turn to drugs or alcohol because of stress, you:

-Use the drug as an escape and it’s addicting

-Don’t learn how to cope

The Center for Disease Control has

found that "Up to 90% of illness is

stress-related”!

(http://usatoday30.usatoday.com/educate/college/firstyear/articles/20050327.htm)

The Center for Disease Control has

found that "Up to 90% of illness is

stress-related”!

(http://usatoday30.usatoday.com/educate/college/firstyear/articles/20050327.htm)

“The time to relax is when

you don't have time for it.”*

+

Think

…

and

write

2.

When I feel stressed out it helps me to … (list some ways you relieve your stress)

Pair / Share:

Tell your table partner about a time when you felt stressed out.

 _{What happened / tell about it}

 _{How did you handle it?}

7. 3 things to do if you are stressed out :

TIME OUT - WORK OUT - REACH OUT_{1. TIME OUT take time out for things you}

enjoy. These should be simple pleasures that you can enjoy daily like listening to music,

talking on the phone, etc.

List 5 things you would like to do for a “TIME OUT:

1.

2.

3.

4.

5.



_{take a nap}

_{play an instrument}



_read

_{video game}



_{listen to music}

_shopping



_{take a shower}

_{go to the beach}



_write

_{watch a movie}



_computer

_{clean the house}



_T.V.

_draw



_{go for a walk}

_{chill in the garage}



_{talk on the phone}

_{cook / bake}



_{play with my pet}

_{horseback riding}



_{climb a tree}

_{bike riding}

2. WORK OUT Exercise and get daily activities.

List 5 things you would like to do for a “WORK OUT:

1.

2.

3.

4.

5.

jogging

walking

lifting weights

biking

chopping wood

soccer

football

dancing

walking my pet

jump rope

tennis

Activity must elevate your heart rate:

badminton

floor hockey

hiking

rock climbing

skating Frisbee volleyball Lacrosse baseball/softball kayaking snorkeling Basketball

Wii Fit

DDR

Ping pong

Heavy yard work

Mowing the lawn

Zumba

cheerleading

swimming

3. REACH OUT This could mean 3 things:

1. Reaching out to others to talk about what is going on in your life or what is stressing you out

2. To reach out and join an activity and meet some new people

3. Reach out to others and do something nice for someone else.

List 3 things you could do to “REACH OUT”:

1.

2.

3.

These must all involve CONNECTION

with other people-not just “to chill” (that’s “time out” but to “chill with friends ”

these must all involve CONNECTION

with other people-not just “to chill” (that’s “time out”

but to “chill with friends ” works!

name a friend you reach out to

name a family member you reach out to

list an activity you do with others

list a sport you do with others

list how you help others

list volunteer work you do

+

(choose 1 of these prompts)

I have felt depressed in the last 3 months. Some things that have made me feel down or frustrated have been…

(what has made you depressed, how you’ve handled it, and has it lasted for longer than 2 weeks without you ever feeling better?) or

-I haven’t felt depressed in the last 3 months. The

reason I’ve been feeling pretty good is… (talk about what has made you overcome hardships or deal positively with high school pressures…)

Think

…

and

write

Pair / Share:



_{Tell your table partner}

anything you know about

8.

To be

resilient

means:

to bounce back from hardships.

9. There is “good” stress (Eustress) and “Bad” stress

(Distress)

Eustress is stress from

good events

is stress is from

bad events

There is no cure, but it can be treated for life!…

10. Clinical Depression is long-lasting

Go to a clinic if it lasts longer than: 2 weeks

Chemical imbalance with

serotonin:

 Not enough serotonin is produced

 _{Not enough receptor} sites to receive

serotonin

 Serotonin is being taken

back up too quickly before it can reach receptor sites

and more…

Chemical imbalance with

serotonin:

 Not enough serotonin is produced

 Not enough receptor sites to receive

serotonin

 _{Serotonin is being}

taken

back up too quickly before it can reach receptor sites

Wakes up in the morning excited

for the day. You are

thinking about tasks,

things to do, and up-coming events…

Wakes up in the morning excited

for the day. You are

thinking about tasks,

things to do, and up-coming events…

Wakes up in the

morning and doesn’t want to even get up. You don’t want to

think about the day and don't really

care…

Wakes up in the

morning and doesn’t want to even get up. You don’t want to

think about the day and don't really

11.

If you have

5 or more (for longer than 2

wks.) = Clinical Depression

:

- depressed or sad mood most of the day

- diminished interest or pleasure in daily activities - substantial increase or decrease in appetite

- insomnia or excessive sleeping

- restlessness or slowness of movement - fatigue or loss of energy

- feelings of worthlessness or excessive or inappropriate guilt

- difficulty concentrating, thinking or making decisions

- recurrent thoughts of death or suicide

11.

If you have

5 or more (for longer than 2

wks.) = Clinical Depression

:

- depressed or sad mood most of the day

- diminished interest or pleasure in daily activities

- substantial increase or decrease in appetite

- insomnia or excessive sleeping

- restlessness or slowness of movement - fatigue or loss of energy

- feelings of worthlessness or excessive or inappropriate guilt

- difficulty concentrating, thinking or making decisions

- recurrent thoughts of death or suicide

12. Causes of Depression:

1. Family history can cause depression.

(if one parent has Clinical Depression you have a 25% chance

of also getting it. It usually starts from age 12 - 40) 4

2. Depression can be caused by a chemical imbalance.

Fortunately, medication can be prescribed.

*TREATMENTS ARE: Anti-depressants and counseling

You can’t just will yourself out of depression…

Suicide is on the rise especially among girls.

More girls attempt but boys use lethal methods,

therefore completing their attempts.

Suicide is the 3rd leading cause of

death in youth ages 15 to 24.

Read Josh story

13. Bipolar Disorder: is a disorder that includes episodes

of major _depression__, and episodes of _mania__.

Manic symptoms can include: being hyper, feeling

“high," spending $, egotistical, judgmental, that no one else is

right, that you don’t need sleep, you're irritable…

It should be treated*.

14. Other Depression Disorders include:

Post-Partum depression is Clinical Depression in new

mothers that occurs weeks or months after their baby is born. It is probably due to hormonal changes in her body.

It should be treated*.

S.A.D. – Seasonal Affective Disorder is sometimes called “Winter Depression” and can be brought on by dark days, lack of sunlight, and shorter days.

It should be treated*.

Other Facts about Depression

Question: Are Anti-depressants Addictive?

Answer: Antidepressants are not considered addictive. They do not create cravings if you stop, nor are they asso-ciated with drug-seeking behavior. You don't need to keep

increasing the dose to get the same effect.

People sometimes refer to the symptoms they experience

when stopping an antidepressant too rapidly as withdrawal, but it is not considered a true withdrawal syndrome. These flu-like symptoms are more accurately referred to as

discontinuation syndrome. Up to 1/3 of people do have withdrawal-type symptoms. These include:

Stomach upset, Flu like symptoms, Anxiety, Dizziness Vivid dreams at night Sensations in the body

that feel like electric shocks

Other Facts about Depression

Question: Are Anti-depressants Addictive?

Answer: Antidepressants are not considered addictive. They do not create cravings if you stop, nor are they asso-ciated with drug-seeking behavior. You don't need to keep increasing the dose to get the same effect.

People sometimes refer to the symptoms they experience

when stopping an antidepressant too rapidly as withdrawal, but it is not considered a true withdrawal syndrome. These flu-like symptoms are more accurately referred to as

discontinuation syndrome. Up to 1/3 of people do have withdrawal-type symptoms. These include:

Stomach upset, Flu like symptoms, Anxiety, Dizziness Vivid dreams at night Sensations in the body

that feel like electric shocks

Do you need to anti-depressants for life?

For most people, it is not necessary to take antidepressants for

the rest of your life. Many individuals take them for 6 months to a year or more. It depends on how many depressive episodes

you've had.

First episode. For a first episode of clinical depression, drug treatment typically lasts six to nine months. A first episode increases your risk of a second.

It’s a 50% chance you’ll be seriously depressed again within five years.

Continued…

Do you need to anti-depressants for life?

For most people, it is not necessary to take antidepressants for

the rest of your life. Many individuals take them for 6 months to a year or more. It depends on how many depressive episodes

you've had.

First episode. For a first episode of clinical depression, drug treatment typically lasts six to nine months. A first episode increases your risk of a second.

It’s a 50% chance you’ll be seriously depressed again within five years.

Second episode. A recurring depressive episode usually requires one to two years of medication,

and the chance of another episode within five years increases to 70 percent.

Third episode. A third serious depression virtually guarantees more recurrences (95 percent chance). As a result, people in this situation typically take

antidepressants for life. There is nothing hazardous about taking antidepressants long-term. Think of your medication as a diabetic thinks of insulin. You need it to function.

Don't stop taking antidepressants abruptly. If you do, you may experience a variety of flu-like withdrawal effects. When you're ready to stop taking your medication, you physician can

help you taper off.

Second episode. A recurring depressive episode usually requires one to two years of medication,

and the chance of another episode within five years increases to 70 percent.

Third episode. A third serious depression virtually guarantees more recurrences (95 percent chance). As a result, people in this situation typically take

antidepressants for life. There is nothing hazardous about taking antidepressants long-term. Think of your medication as a diabetic thinks of insulin. You need it to function.

Don't stop taking antidepressants abruptly. If you do, you may experience a variety of flu-like withdrawal effects. When you're ready to stop taking your medication, you physician can

Do not drink alcohol

while taking

antidepressants.

Alcohol is a powerfully depressant drug.

You could have:



_{increased sedative effects}



decrease effectiveness of anti-depressant

15. Teens who are at risk for attempting suicide may have one or

more of the following WARNING SIGNS:

1) depressed 6) not interested in usual things 2)

change in eating or sleeping 7) has a plan

3) withdraw from family and friends 8) suddenly happy

4) give away their stuff 9)

self-mutilating/cutting

5) obsessed with death 10) impulsive

MOST IMPORTANT RULE

for signs of suicide:

TELL AN ADULT…

Show video

MOST IMPORTANT RULE

for signs of suicide:

TELL AN ADULT…

15. Teens who are at risk for attempting suicide may have one or

more of the following WARNING SIGNS:

1) depressed 6) not interested in usual things 2)

change in eating or sleeping 7) has a plan

3) withdraw from family and friends 8) suddenly happy

4) give away their stuff 9)

self-mutilating/cutting

5) obsessed with death 10) impulsive

One reason death from suicide is

so devastating is because the person

chose it

…it leaves family and friends

asking

“Why?” and “Could I have

done anything to stop it?” :( :( :( :(

-

Suicide is a permanent solution

1

emotion

that you would feel

if a friend or loved one

committed suicide

__________________________________________

On the back: 1 timeout / work out / or reach out

that

you

do to relieve stress

Cannot repeat a word

16. What to do if you are concerned someone is considering suicide9:

1) SHOW you care

2) ASK the question

3) GET HELP -

TELL AN ADULT !!!*

1-800-273-TALK

(

8255)

1) SHOW you care

ask “Are you O.K.?”

give them a hug

ask, “What can I do to help?”

2) ASK the question

Are you going to hurt yourself?

Are you going to end your life?

3) GET HELP -

TELL AN ADULT

tell my mom

talk to a counselor

Works Cited:

1 _{McSparron, Wanda A. and Gebeke, Deb. “The Stress Test.” 30 Nov. 2011}

http://www.ag.ndsu.edu/pubs/yf/famsci/fs573w.htm

2_{“The Little Red Hen.” Golden Books Cover. googleimages.com.}

http://en.wikipedia.org/wiki/The_Little_Red_Hen

3 _{Murphy, C. “What is Clinical Depression?” 1999}

http://serendip.brynmawr.edu/bb/neuro/neuro99/web1/Murphy.html

4 _{Tate, Jeffery L. “Clinical Depression.” Tate Healthcare Specialists. ” 30 Nov. 2011}

http://www.tatehealthcare.com/learnmoreaboutfcc3.html

5 _{Rhodes, Steve. “When Depression Turns Deadly.” Boca Raton News. May 3 1998}

http://news.google.com/newspapers?

nid=1291&dat=19980503&id=pkJUAAAAIBAJ&sjid=dY4DAAAAIBAJ&pg=2992,866497

6 _{“Depression Self-Rating Survey.” Forest Pharmaceuticals, Inc. 30 Nov. 2011}

<http://www.giolas.net/images/Depression_SelfRating_pg_1.pdf>

7Finding Stone Counseling Center. 30 Nov. 2011

http://www.findingstone.com/allkindsofstuff/depression/antidepressants.htm

8 _{“Cutting.” Teens Health. © 1995-2011 The Nemours Foundation. 30 Nov. 2011}

<http://kidshealth.org/teen/your_mind/mental_health/cutting.html>

9 _{“How to Help-Show You Care.” YSPP 30 Nov. 2011 http://www.yspp.org/about_suicide/what_to_do.htm}

10 _{13 Above the Influence. National Youth Anti-Drug Media Campaign, a program of the Office of National Drug}

Control Policy. 30 Nov. 2011 <http://www.abovetheinfluence.com>