Lesson 8.

1 Notes – Stress and Anxiety

Rate the following life events from the most stressful (1) to least
stressful (12).
Divorce of parents
Entering college or beginning next level of school
Working while attending school
Pregnancy (or causing a pregnancy)
Getting married
Loss of job by parent
Death of a spouse, parent, boyfriend/girlfriend
Suspension from school
Outstanding personal achievement
Becoming involved with drugs or alcohol
Change in residence
Birth of brother or sister

What is Stress?
Stress –

Two types of stress:

1.

2.

What Causes Stress?

_________________________ - any stimulus that produces a stress response

4 Types of Stressors:
Which type
1. Environmental
of stressor is
Examples: usually long-
2. term and
Examples: requires
3. Emotional professional

Examples: help?

4.
Examples:
What Effect Does Stress Have on Your Health Triangle?
________________ - difficulty concentrating, substance abuse, mood swings
________________ - headache, trouble sleeping, upset stomach, high blood pressure
________________ - unnecessary outbursts

Which Personality Traits Best Describe Me?

Stress and Personality

Two types:
1.

2.

What is Anxiety?
Anxiety –

Symptoms –

Stress Management Techniques

 8.1 – Stress Test Worksheet
Read the list of events below. For each stressor you experience, circle the event value and then
indicate whether the stressor is a positive (+) or negative (-) stressor for you. Add your totals at the
bottom.
Pos. (+)
Stressor Event Value or Neg (-)
Death of a spouse, parent, boyfriend/girlfriend 100
Divorce of your parents 65
Puberty 65
Pregnancy (or causing a pregnancy) 65
Marital separation or breakup with boyfriend/girlfriend 60
Jail term or probation 60
Death of other family member (other than parent or significant other) 60
Broken engagement 55
Engagement 50
Serious personal injury or illness 45
Marriage 45
Entering college or beginning next level of school 45
Changes in independence or responsibility 45
Any drug and/or alcohol use 45
Fired at work or expelled/suspended from school 45
Change in alcohol or drug use 45
Reconciliation with family or significant other 40
Trouble at school 40
Serious health problem of a family member 40
Working while attending school 35
Dropping and adding a class half way through the semester 35
Change in frequency of dating 35
Sexual adjustment problems (confusion of sexual identity) 35
Gain of new family member (birth, adoption, parent marries) 35
Change in work responsibility 35
Change in financial state 30
Death of a close friend 30
Change jobs 30
Change in number of arguments with significant other, family or friends 30
Sleep less than 8 hours per night 25
Trouble with in-laws or significant other’s family 25
Outstanding personal achievement (awards, grades, etc) 25
Significant other or parents start/stop working 20
Begin or end school 20
Change in living conditions (visitors, remodeling, new roommates, etc) 20
Change in personal habits (start or stop a habit i.e. smoking or dieting) 20
Chronic allergies 20
Trouble with your boss 20
Change in work hours 15
Change in residence 15
Change in religious activity 15
Change to a new school (other than graduation) 10
Going into debt (you and your family) 10
Vacation 10
Presently in winter holiday season 10
Minor violation of the law 5

Totals: Event Value Points ______

Number of (+)____ (--)____

250 and above – Holy stress batman! You really need to learn some management techniques.
150-250 – It ain’t that bad! Your stress level is a little higher than we would like...let’s work on it.
150 and below – Whatever! You don’t let things stress you out and you know how to manage stress 
1. What is the relationship between overall stress points and your health/wellness?

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

2. D0 you have more positive stressors or negative stressors? What are the two types of stress
called and give one example of each type.

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

3. What types of stress management techniques do you find to be most effective?

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

4. Why do you think it is important to learn effective stress management techniques?

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

5. What are the long-term effects prolonged stress could have on your health?

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

6. Where did you score on this stress test – high, medium, or low? Depending on where you scored,
explain what you are either doing well to limit your level of stress or what you need to improve on if
you scored high?

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________

_________________________________________________________________________________________________________________
 Time Management Activity Worksheet
Part 1
You have already learned many effective ways to manage stress such as exercising, talking to
someone, or listening to music. Another very effective way to manage stress is to become
organized and properly manage your time.

Write down three activities you would do if you had more free time.

1.____________________________________________________________________________________

2.____________________________________________________________________________________

3.____________________________________________________________________________________

4. Using a complete sentence, how would you describe your current level of stress?

5. In your own words, explain the relationship between managing personal time and stress.

6. Now, your job is to create a weekly plan that will enable you prioritize your tasks and, hopefully,
help minimize your stress by allowing you to free up some time to do some of those activities you wish
you could do more 

Fill in the “Time Management” chart.

 "Time Management Activity" Chart
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
12 – 1 am

1 – 2 am

2- 3 am

3 – 4 am

4 – 5 am

5 – 6 am

6 – 7 am

7 – 8 am

8 – 9 am

9 – 10 am

10 – 11 am

11 am –
12 pm

12 – 1 pm

1 – 2 pm

2 – 3 pm

3 – 4 pm

4 – 5 pm

5 – 6 pm

6 – 7 pm

7 – 8 pm

8 – 9 pm

9 – 10 pm

10 – 11 pm

11 pm –
12 am
Part 2
Now that you have finished your chart analyze your weekly plan. Then answer the following
questions.

7. Are you surprised at how much time you spend on some activities? If so, which ones?

8. Do you see any conflicts in your schedule? For instance, are you supposed to be at work at 5pm but
also have to babysit, go to practice, or work on an English paper? Explain.

9. Do you have adequate time to relax, eat healthy meals, get plenty of physical activity, socialize with
family/friends (thus, making sure you are taking care of your overall health)? If not, what areas do you
need to improve on?

10. Now I would like for you to revisit your schedule and prioritize your tasks. Write “A” next to any
task you absolutely have to do, “B” next to anything you would like to get done, and “C” for anything
that can wait until another time.

Rework your schedule to accommodate your A’s, B’s, and C’s. Try to consolidate tasks and delete low-
profile activities. Be flexible, and remember that you may not be able to do everything you want to
do…sometimes there’s just not enough hours in the day!

Please answer the following questions regarding the importance of time management and stress.
Remember, Mrs. Loutzenhiser likes complete and thorough answers.

11. After completing this activity, what have you discovered in regards to time management and its
relationship to your level of stress?

12. What do you think has been the most beneficial thing you have learned so far about stress and
stress management?

13. Why do you think it is so important to effectively manage your time in regards to your overall
health and wellness? What do you think could happened if you do not properly manage your stress?
(Think back to everything we have talked about during Unit 1.)