Aim: How can we cope with stress in our everyday lives?
Do now: Summarize how the body responds to a stressful situation. What are some positive and negative ways people handle their stress?
You’ve learned that people can’t always prevent or predict stress. But you can manage your life to reduce the number of stressors you encounter. You can also develop skills to cope with stressors to reduce the likelihood of developing stress related disease or disorders.
Share answers from do now activity.
Class notes: Positive and negative ways to cope with stress
Positive: make a list and plan ahead, be by myself and think, talk with a friend, ask for help, stay organized, talk about how I feel, keep a schedule, listen to music, exercise, etc.
Negative: swear, yell, fight, break things, avoid the situation, internalize it, use drugs including alcohol, self-harm, suicide, overeating or over exercising, acting out violently.
Sometimes people choose unhealthy ways to cope with stressors.
Who can you turn to when you are stressed? (think about the individuals you are closest with).
Another way to deal with stress is to learn to relax.
There are many stress management techniques that help the nervous system restore homeostasis and clear your mind so you can handle stress more effectively.
Group Activity: Stress-management skills
Have students read the "Stress Management Skills" that are hanging around the room. Students will complete a chart based on the documents.
After students have completed the chart, they should discuss and answer the questions at the bottom of the page.
Class notes: Stress Management Techniques
Deep Breathing Exercises:
When you're under stress, muscles tense and breathing becomes shallow and rapid. Sit in a comfortable position and take deep, measured breaths. (Count from 1 to 4 while inhaling and 1 to 4 while exhaling). Do this 20-30 times. Deep breathing increases the amount of oxygen available to your body and produces a relaxed feeling.
Progressive Relaxation:
This technique is good to apply any time you're tense. Notice how your body feels as you tighten and relax certain muscles. Go from one muscle group to another, tensing and relaxing each for several seconds until all your muscles feel relaxed. Combine this with deep breathing and practice it daily. It's a good technique to use when you find yourself about to react negatively to stress.
Selective Awareness:
This technique helps you focus on the positive aspects of stress. For example, if you're nervous about having to make a presentation in class, you can view it as an opportunity to work on your public speaking skills. Learning to interpret events in a positive rather than a negative light helps you develop lifelong coping skills.
Sense of Humor:
A sense of humor is the ability to laugh at a situation rather than at yourself or someone else. Sometimes tension can be eased when you find something lighthearted to think or say in a difficult situation. It's important to consider the circumstances. It may not be appropriate to use humor in all stressful situations.
Meditation:
Meditation is the ability to sit quietly without distraction and to focus on breathing, a repetitive thought or a word (sometimes called a mantra). Concentrate on this for about 15 minutes and the physical symptoms that were elevated in response to stress will return to normal. Activities such as yoga often include meditation.
Physical Activity:
Many people wonder why being active is a good way to relax. When the body works aerobically for about 30 minutes, endorphins are released. Endorphins are natural chemicals that help balance the effects of stress. Endorphin levels have been found to stay elevated even after physical activity has ended. People who are physically active every day cope better with stress and sleep more soundly at night.
Visual Imagery:
Picturing yourself in a safe, beautiful place can be an effective relaxation technique. Choose a place you are familiar with, such as a deserted beach, a lush green meadow or a safe, peaceful place in your room. Practice deep breathing and progressive relaxation as you visualize yourself in this calm, serene place.
Answer the following questions-
1) How does this technique help relieve stress?
2) How/when could you fit this technique into daily life?
3) What are the benefits of regularily using this technique?
Be prepared to share your answers to the class for credit.
Are you familiar with any of these relaxation techniques?
Review each technique, practice when appropriate.
For good physical and emotional health it is important to identify stressors, manage stress appropriately and incorporate coping skills into your daily routine.