Health Education
1.1.2
1.1.9
1.1.11
Anger is an emotion varying in intensity from
mild irritation to intense rage that is often
accompanied by physiological changes that
prepare the body for fighting. Anger is
usually a response to being hurt, frustrated,
insulted, or rejected. Anger may come when
a thought or event causes a person to
become angry. Perhaps someone is hit and
feels physical pain. Or a person may be
frustrated over a situation or is rejected by
peers and becomes angry.
anger management for teens youtube
Use self-statements to control anger. These are
words you can say to yourself when you
experience anger triggers and cues. Some
examples might include: I can manage this
situation. I will take a few deep breaths before
I say anything. I’ll just count to ten. I am in
control as long as I keep cool. I am not going to
explode over this.
Use I-messages instead of you-messages. An I-
message can be used to express your anger about
another person’s behavior. Using I-messages
keeps communication lines open. The other
person can respond without feeling threatened.
Writea letter. Writing a letter is a safe way
to express your anger. You can state your
reasons for being angry without being
interrupted, and you can read the letter and
make changes before sending it. Or you can
hold on to the letter until you’ve cooled
down. You might even decide not to send
the letter.
Write in a journal. Writing in a journal can
help you vent your anger. The journal can
consist of writing the answers to the
questions in an anger self-inventory.
Reviewing your answers to these questions
can help you lean more about your anger.
Reduce the effects of anger cues with
physical activity.
Use safe physical actions to blow off steam.
Express your anger in a physical way that will
not have harmful consequences to yourself or
to others: stomp on the floor, scream in a
pillow, hit a pillow, squeeze a tennis ball,
throw a fluff ball.
Keep a sense of humor. Telling a joke or
poking fun at a situation or yourself (in a
good-spirited way that does not attack
others) can lighten up a situation. Laughing
helps reduce the effects of anger.
Talk with a parent or mentor. Responsible
adults can help you recognize your anger
triggers and cues. These people can help
you choose and support healthful actions.
Rehearse what to do in situations that you
know are your anger triggers. Think of
situations that get you angry. Imagine what
you would say and do in these situations to
control anger. Then rehearse in front of a
mirror or with a friend, parent, or counselor.
Feeling like there are too many pressures and
demands on you? Losing sleep worrying about tests
and schoolwork? Eating on the run because your
schedule is just too busy? You're not alone. Everyone
experiences stress at times - adults, teens, and even
kids. But there are things you can do to minimize
stress and manage the stress that's unavoidable.
Stress is a feeling that's created when we react to
particular events. It's the body's way of rising to a
challenge and preparing to meet a tough situation
with focus, strength, stamina, and heightened
alertness.
The events that provoke stress are called stressors,
and they cover a whole range of situations -
everything from outright physical danger to making a
class presentation or taking a semester's worth of
your toughest subject.
The stress response (also called the fight or flight response) is
critical during emergency situations, such as when a driver has to
slam on the brakes to avoid an accident. It can also be activated
in a milder form at a time when the pressure's on but there's no
actual danger - like stepping up to take the foul shot that could
win the game, getting ready to go to a big dance, or sitting down
for a final exam. A little of this stress can help keep you on your
toes, ready to rise to a challenge. And the nervous system quickly
returns to its normal state, standing by to respond again when
needed.
But stress doesn't always happen in response to things that are
immediate or that are over quickly. Ongoing or long-term events,
like coping with a divorce or moving to a new neighborhood or
school, can cause stress, too. Long-term stressful situations can
produce a lasting, low-level stress that's hard on people. The
nervous system senses continued pressure and may remain
slightly activated and continue to pump out extra stress
hormones over an extended period. This can wear out the body's
reserves, leave a person feeling depleted or overwhelmed,
weaken the body's immune system, and cause other problems.
Pressures that are too intense or last too long, or
troubles that are shouldered alone, can cause people
to feel stress overload. Here are some of the things
that can overwhelm the body's ability to cope if they
continue for a long time:
being bullied or exposed to violence or injury
relationship stress, family conflicts, or the heavy
emotions that can accompany a broken heart or the
death of a loved one
ongoing problems with schoolwork related to a
learning disability or other problems, such as ADHD
(usually once the problem is recognized and the
person is given the right learning support the stress
disappears)
crammed schedules, not having enough time to rest
and relax, and always being on the go
People who are experiencing stress overload may notice some of
the following signs:
anxiety or panic attacks
a feeling of being constantly pressured, hassled, and hurried
irritability and moodiness
physical symptoms, such as stomach problems, headaches, or
even chest pain
allergic reactions, such as eczema or asthma
problems sleeping
drinking too much, smoking, overeating, or doing drugs
sadness or depression
Everyone experiences stress a little differently. Some people
become angry and act out their stress or take it out on others.
Some people internalize it and develop eating disorders or
substance abuse problems. And some people who have a chronic
illness may find that the symptoms of their illness flare up under
an overload of stress.
relieve stress youtube;stress relief youtube
What can you do to deal with stress overload or, better yet, to
avoid it in the first place? The most helpful method of dealing
with stress is learning how to manage the stress that comes along
with any new challenge, good or bad. Stress-management skills
work best when they're used regularly, not just when the
pressure's on. Knowing how to "de-stress" and doing it when
things are relatively calm can help you get through challenging
circumstances that may arise. Here are some things that can help
keep stress under control.
Take a stand against overscheduling.
Be realistic.
Get a good night's sleep.
Learn to relax.
Treat your body well.
Watch what you're thinking.
Solve the little problems.
This is the ability to accept yourself and others, adapt to
and cope with emotions, and deal with the problems and
challenges you meet in life.
Signs of having good mental/emotional health:
You see yourself and life in a positive way.
You face life’s challenges with confidence.
You accept the fact that situations and events will not
always go your way.
You can motivate yourself to achieve goals.
You understand and cope with your feelings.
You can focus on your strengths.
You accept constructive criticism and learn from your
mistakes
You have a healthy sense of humor.
You bounce back from disappointments.
If you were asked to choose three words that
best describe you, would you focus on your
strengths? People who recognize their strengths
and strong qualities generally have a positive
self- concept. Your self-concept is the view you
have of yourself. It is basically how you see
yourself as the unique person you are.
Don’t focus on your weaknesses. This could
cause you to have a negative self-concept.
Teens that have a positive self-concept are more
likely to say, “Ok, so I’m human.” Not “I’m such
a loser or I don’t ever do anything right.”
This is the way that you feel about yourself, or
how you value yourself. It is closely related to
self-concept. Often a negative self-concept
leads to having low self-esteem. For example, if
you aren’t chosen for the track team even
though you have practiced for months you might
look at yourself as a failure even though you are
talented at other things. Developing a positive
attitude by seeing challenges as something that
you can overcome will increase your self-
esteem. Also learn from the mistakes you make
in life. Many times you won’t make the same
one twice and you can use the opportunity to
grow and improve.
self-esteem youtube
Everyone feels down or blue from time to time. Many
teens, for example become depressed about their looks, or
about their relationships, or about getting bad grades.
This kind of depression is usually short lived and not very
serious. At such times it’s a good idea to identify the
cause of your depression and to talk about it with someone
you trust.
Clinical depression also known as major depression is much
more serious. Clinical depression is a mood disorder in
which people lose interest in life and can no longer find
enjoyment in anything. Some depressed teens use alcohol
or drugs. Some try to harm themselves.
If you think you are clinically depressed, don’t just wait
and hope the feeling will go away. Talk to a parent,
teacher, counselor, or other adult you trust, about how you
feel. These adults can get you the help you need. Teens
who receive treatment go on to lead normal lives.
Teen Depression Youtube;
Anxiety can keep you from doing your best. Anxiety
is an overwhelming feeling of dread, much like fear.
Have you ever felt anxious before giving a report or
taking a test? When you are anxious you take shorter
breaths, your heart beats faster, and you muscles
tense. Anxiety can help you accomplish more by
releasing energy. However, too much anxiety and
fear can cause you to lose sleep or even to panic.
Overcoming your anxiety will help build up your
resilience. Resilience is the ability to adapt to and
recover from disappointment, difficulty, or crisis.
Resilience is also known as the bounce back factor.
People who develop resilience can bounce back from
setbacks and disappointments.
How to Relieve Anxiety;YouTube - Anxiety Overview
Do you feel that you do all you can do to protect your
health, or are you aware that there is room for
improvement? Perhaps you need to work on family
relationships, or to better protect yourself from injury or
infection. Setting goals will help you focus on the
behaviors you want to change. Goal setting is the process
of working toward something you want to accomplish.
Achieving a goal requires planning and effort, and it can
give you a great sense of accomplishment and pride.
Goals that you set for one area of your life often lead to
the achievement of goals in other areas. For example, if
you work toward the goal of becoming a black belt in
karate, you achieve fitness goals, too. Along the way, you
may also reach other goals such as making new friends,
gaining more self-confidence, and learning more ways to
manage stress. Goal Setting
Goals help you identify what you want out of life. They
also help you use your time, energy, and other resources
wisely. You will most likely have both long-term goals and
short-term goals. Short-term goals often help you reach
your long-term goals.
Some short-term goals are just that: goals that you want to
achieve in the next few days or weeks. Your short-term
goals may, for example, include finishing a homework
assignment and writing an email to your grandmother.
Some goals take several weeks, months, or even years to
achieve. For example, you might want to go on a rafting
trip next summer, or to become a professional baseball
player, or to go to the same college that your mother
attended. These are long-term goals. They will take time,
planning, and dedication. Short-term goals will help you
meet these long-term goals.
Learning time management skills can help
you reduce stress and get more done. Time
management means using your time wisely.
It combines planning and self-discipline.
Managing your time involves figuring out
which activities are most important to you.
When you have a task to finish, stay focused.
Avoid distractions, such as phone calls and
visitors, until you are ready to take a break.
If you use your time wisely, you may be able
to complete your tasks with time to
spare.Time Management
Many kids — particularly teens — are concerned
about how they look and can feel self-conscious
about their bodies. This can be especially true
when they are going through puberty, and
undergo dramatic physical changes and face new
social pressures.
Unfortunately, for a growing proportion of kids
and teens, that concern can grow into an
obsession that can become an eating disorder.
Eating disorders such as anorexia nervosa or
bulimia nervosa cause dramatic weight
fluctuation, interfere with normal daily life, and
damage vital body functions.3 Types of Eating
Disorders;Eating Disorders
People with anorexia have an extreme fear of weight
gain and a distorted view of their body size and
shape. As a result, they strive to maintain a very low
body weight. Some restrict their food intake by
dieting, fasting, or excessive exercise. They hardly
eat at all and often try to eat as few calories as
possible, frequently obsessing over food intake. The
small amount of food they do eat becomes an
obsession.
Bulimia is characterized by habitual binge eating and
purging. Someone with bulimia may undergo weight
fluctuations, but rarely experiences the low weight
associated with anorexia. Both disorders can involve
compulsive exercise or other forms of purging food
they have eaten, such as by self-induced vomiting or
laxative use.
The causes of eating disorders aren't entirely clear.
However, a combination of psychological, genetic,
social, and family factors are thought to be involved.
For kids with eating disorders, there is a large gap
between the way they see themselves and how they
actually look. People with anorexia or bulimia
frequently have an intense fear of gaining weight or
being overweight and frequently think they look
bigger than they actually are. Also, certain sports and
activities like cheerleading, gymnastics, ballet, ice
skating, and wrestling may put some kids or teens at
greater risk for eating disorders.
Many kids who develop an eating disorder have low
self-esteem and their focus on weight can be an
attempt to gain a sense of control at a time when
their lives feel more out-of-control.
With anorexia, the body goes into starvation
mode and the lack of nutrition can affect the
body in many ways:
a drop in blood pressure, pulse, and breathing
rate
hair loss and fingernail breakage
loss of periods
lanugo hair, a soft hair that can grow all over the
skin
lightheadedness and inability to concentrate
anemia
swollen joints
brittle bones
With bulimia, constant vomiting and lack of
nutrients can cause:
constant stomach pain
damage to the stomach and kidneys
tooth decay (from exposure to stomach acids)
"chipmunk cheeks," when the salivary glands
permanently expand from throwing up so often
loss of periods
loss of the mineral potassium (this can
contribute to heart problems and even death)
While many kids and teens — girls in particular — are self-
conscious, compare themselves with others, and talk about
dieting, this doesn't necessarily mean they have eating disorders.
Kids with eating disorders show many abnormal behaviors and
physical signs.
Someone with anorexia might:
become very thin, frail, or emaciated
be obsessed with eating, food, and weight control
weigh herself or himself repeatedly
count or portion food carefully
only eat certain foods, avoid foods like dairy, meat, wheat, etc.
(of course, lots of people who are allergic to a particular food or
are vegetarians avoid certain foods)
exercise excessively
feel fat
withdraw from social activities, especially meals and celebrations
involving food
be depressed, lethargic (lacking in energy), and feel cold a lot
Someone with bulimia might:
fear weight gain
be intensely unhappy with body size, shape, and
weight
make excuses to go to the bathroom
immediately after meals
only eat diet or low-fat foods (except during
binges)
regularly buy laxatives, diuretics, or enemas
spend most of his or her time working out or
trying to work off calories
withdraw from social activities, especially meals
and celebrations involving food
This is an eating disorder in which a person cannot
control eating and eats excessive amounts. The
diagnosis is made when a person binges two or more
times per week for six months. Teens with binge-
eating disorder cannot resist the urge to eat when
they see food. They eat too much, too often. They
are obsessed with eating.
Binge-eating disorder is more common in females but
also occurs in males. Thos with this disorder have
difficulty expressing emotions and coping. They turn
to food as a substitute for coping. After a time, they
are addicted to food. They might stuff themselves in
private while pretending to diet when they are with
others, but they are not successful at hiding their
disorder.
Most people with binge-eating disorder are
overweight. Family and friends know they have
a weight problem but may not realize that the
cause is an eating disorder. Individuals with
binge-eating disorder may not understand that
they need medical and psychological help. They
may think they will lose weight if they can find
the right diet. But their attempts at weight loss
are never successful. Until they are treated for
binge-eating disorder, they continue to be over
weight. Binge-eating disorder is a common
cause of obesity. Obesity is being 20 percent or
more above desirable body weight.
There are many physical problems associated
with binge-eating disorder and obesity.
People who are overweight or obese may
have:
Skeletal difficulties because their bones must
support excessive weight.
Increase in heart rate and blood pressure.
Increased risk of developing cardiovascular
diseases, high blood pressure, diabetes, and
certain types of cancer.
More than 80% of obese teens are still obese
as adults. Teens with binge-eating disorder
may:
Lack self-respect
Have negative self-esteem
Have a negative body image
Have frequent bouts of depression
Not feel accepted by peers
Withdraw from social activities
Substitute eating for relationships