![Page 1: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/1.jpg)
STRESS & STRESS MANAGEMENT
8th Grade Life Skills
Stress Management Lesson 1
![Page 2: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/2.jpg)
STRESS & STRESS MANAGEMENT
8th Grade Life Skills
Stress Management Lesson 1
![Page 3: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/3.jpg)
Ms. B-H’s Quotes on Stress
“When you find yourself stressed ask yourself one question:' will this matter in 5 years?’ if yes then do something about it if no then let it go”-Catherine Pulsifer
“The time to relax is when you have no time for it” -Unknown
Stress isn’t what happens to us it is our RESPONSE to what happens to us
![Page 4: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/4.jpg)
Learning Objectives:
1) Understand what stress is (biologically, physically, emotionally…)
2) Identify the consequences to not managing stress in healthy, appropriate ways
3) Understand the parts of the brain associated with a stress response
4) Identify and discuss healthy, appropriate coping strategies to manage stress
![Page 5: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/5.jpg)
WHAT IS STRESS?
Stress is the human body’s biological &
physiological response to real or perceived
dangers or life events.
![Page 6: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/6.jpg)
STRESS and the BRAIN
![Page 7: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/7.jpg)
![Page 8: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/8.jpg)
● Hormones produced in the brain make us feel the physical affects of stress throughout our bodies
● Where do you feel stress in your body?
● Stress and puberty
● ↑Stress= ↓Working memory
![Page 9: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/9.jpg)
Not all STRESS is BAD!
❖Eustress: is the good stress•Motivates you to get things
done
▪Excitement for something
▪Adrenaline for a sporting event or competition
❖Distress: is the bad stress
▪Prolonged or persistent worry
▪Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goals
![Page 10: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/10.jpg)
STRESSORS
❖ School – homework, grades, tests, expectations
❖Social – exclusion, gossip, cyber-bullying, drama
❖Change – in environment, social groups, in the body
❖Family – getting along with parents and siblings
❖Future – HIGH SCHOOL, college, who do I want to be?
![Page 11: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/11.jpg)
TRANSITION TO HIGH SCHOOL
![Page 12: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/12.jpg)
What to do about STRESS● Our goal cannot be to make all of life’s stressors go away--it’s impossible
and would be unproductive!
● At times, you may need to try and reduce your stress
● Most importantly, it’s important to develop strategies to manage and cope in times of high stress
→ What are some of things you do to manage your stress?
![Page 13: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/13.jpg)
STRESS reduction ideas● Take a warm bath.
● Count backwards from 100
● Take a breathe- 4 or 5 deep, cleansing breaths.
● Read an engrossing novel.
● Take a walk.
● Meditate for 15 minutes.
● Do gentle, static stretches for 15 minutes.
● Close your eyes and daydream.
● Zone out ? watch a silly sitcom!
● Work it out ? take and exercise class.
● Put it in writing – write a nasty letter – don’t mail it!
● Take a stress management class.
● Find a hobby you enjoy.
● Play with a pet ? unconditional love!
● Rehearse how you’ll handle a stressful situation
before it happens.
● Keep your sense of humor ? laughter is the best
medicine.
● Call a friend.
● Sit down, take the phone off the hook, close the
door … relax!
● Go see a movie.
![Page 14: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/14.jpg)
● A feeling of control and a healthy balance in your schedule is a necessary part of managing stress. Learning how to manage your responsibilities, accomplish your goals and still have time for rest and relaxation requires that you practice time management skills.
● Try setting a specific goal for yourself that will improve your mood and help you reduce stress. Start by filling out a goal-setting worksheet.
● Avoid procrastination. Putting off assignments or responsibilities until the last minute can create more mental and physical stress than staying on top of them. Procrastination can affect many aspects of daily life, such as the quality of your work, the quality of your sleep, and your mood. To learn more about procrastination, click here.
● Exercise regularly. Physical activity can help you burn off the energy generated by stress.● Practice good sleep habits to ensure that you are well-rested. Sleep deprivation can cause many
physical and mental problems and can increase stress.● Try mindfulness meditation. Attend this workshop to learn a variety of ways to work more skillfully
with the stress and anxiety related to college life.● Limit (or eliminate) the use of stimulants like caffeine, which can elevate the stress response in your
body.● Recognize the role your own thoughts can play in causing you distress. Challenge beliefs you may
hold about yourself and your situation that may not be accurate. For example, do you continuously fall short of what you think you “should” accomplish? When our minds continuously feed us messages about what we “should” achieve, “ought” to be, or “mustn't” do, we are setting ourselves up to fall short of goals that may be unrealistic, and to experience stress along the way. Learn techniques for replacing unrealistic thoughts with more realistic ones.
![Page 15: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/15.jpg)
CLASS ACTIVITY
❖Stress Cause & Ways of Coping worksheet
-Each group will be assigned a different scenario. Work as a group to decide what the stressful triggers are and what what are some stress coping strategies that might be helpful in the situation.
![Page 16: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/16.jpg)
MINDFULNESS and other Stress Coping Strategies
8th Grade Life Skills
Stress Management Lesson 2
![Page 17: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/17.jpg)
Stress Review Pop-Quiz:
1. True or False:
Stress is the body’s biological and physiological response to a real or perceived threat or stressor
3. The amygdala will respond to stress in 1 of 3 ways (all beginning with “F”), what are they?
2. True or False:
The prefrontal cortex acts as the brain’s security guard and responds to stressors to help keep us safe
4. True or False:Depending on the stressor, the amygdala may not always respond in a healthy or productive way. It is important to develop ways to manage our stress in healthy and safe ways.
![Page 18: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/18.jpg)
Stress Review● Stress is the body’s biological and physiological response to a real or perceived
danger/threat (stressor).
● The amygdala is the security guard for the brain and responds to a stressor by releasing chemicals telling the body to fight, flight or freeze.
● Depending on the situation, the amygdala does not always give us a healthy and productive response to stress, so it is important to find ways to manage and cope with stress in healthy and safe ways.
● There can be long-term physical as well as emotional consequences to not managing our stress in healthy ways.
![Page 19: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/19.jpg)
Coping Skills Stations:1) *Breathing:
Breathing: Bubble breathing/*Pinwheel breathing
2)*Mindfulness/Stress management books
3). *Zen coloring
4). *Zen gardens
5).*Chair yoga
6).*Time management tips
Assorted stress relievers: aroma therapy, salt lamps
![Page 20: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/20.jpg)
Breathing
❏ Focusing on the breath helps calm the body by slowing heart rate, lowering blood pressure, and sharpening focus.
❏ Supports strong functioning in the higher brain (prefrontal cortex)
❏ Lessens anxiety by overriding the “fight, flight, freeze” response in the amygdala
![Page 22: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/22.jpg)
“MINDFULNESS IS PAYING ATTENTION IN A PARTICULAR WAY; ON PURPOSE, IN THE PRESENT MOMENT, AND NON-JUDGMENTALLY”- JON KABAT-ZINN
Mindfulness is about focusing on the here and now.
![Page 23: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/23.jpg)
WHY SHOULD I CARE ABOUT MINDFULNESS?Because it helps people to…❖Improve athletic skills
❖Have more energy
❖Prevent against stress related sicknesses
❖Improve memory
❖Improve your concentration and attention
❖Reduce your stress
❖ Feel happier and healthier
❖Exercise and improve your brain functioning
![Page 25: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/25.jpg)
MINDFULNESS PRACTICE
![Page 26: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/26.jpg)
Chair Yoga
![Page 27: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/27.jpg)
HOMEWORK
❖At least five entries in your Stress Diary
![Page 28: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/28.jpg)
WHAT IS STRESS?
Stress is the human body’s reaction to real
or imagined dangers or life events.
![Page 29: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/29.jpg)
WHAT IS STRESS?
❖Stress is how you deal with all the stuff that is happening around you.
❖Stress is worry.
❖Stress has both physical and mental affects.
“When you find yourself stressed ask yourself one question:' will this matter in 5 years?’ if yes then do something about it if no then let it go”-Catherine Pulsifer
“The time to relax is when you have no time for it” -Unknown
Stress isn’t what happens to us it is our RESPONSE to what happens to us
![Page 30: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/30.jpg)
STRESS and the BRAIN
![Page 31: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/31.jpg)
![Page 32: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/32.jpg)
● Hormones produced in the brain make us feel the physical affects of stress throughout our bodies
● Where do you feel stress in your body?
● Stress and puberty
![Page 33: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/33.jpg)
Not all STRESS is BAD!
❖Eustress: is the good stress•Motivates you to get things
done
▪Excitement for something
▪Adrenaline for a sporting event or competition
❖Distress: is the bad stress
▪Prolonged or persistent worry
▪Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goals
![Page 34: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/34.jpg)
STRESSORS
❖ School – homework, grades, tests
❖Friendships – exclusion, gossip
❖Change – in environment, social groups, in the body
❖Family – getting along with parents and siblings
❖Future – HIGH SCHOOL, college, who do I want to be?
![Page 35: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/35.jpg)
TRANSITION TO HIGH SCHOOL
![Page 36: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/36.jpg)
What to do about STRESS
● Our goal cannot be to make all of life’s stressors go away--it’s impossible and would be unproductive!
● At times, you may need to try and reduce your stress
● Most importantly, it’s important to develop strategies to manage and cope in times of high stress
![Page 37: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/37.jpg)
STRESS reduction ideas
❖Exercise
❖Listening to music
❖Laughing
❖Making a plan
❖Down time – with friends, family, pets
What works for you????
![Page 38: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/38.jpg)
CLASS ACTIVITY
❖Stress Cause & Ways of Coping worksheet
-Each group will be assigned a different scenario. Work as a group to decide what the stressful triggers are and what what are some stress coping strategies that might be helpful in the situation.
![Page 39: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/39.jpg)
MINDFULNESS and other Stress Coping Strategies
8th Grade Life Skills
Stress Management Lesson 2
![Page 40: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/40.jpg)
Coping Skills Trials:-Breathing:
*bubble breathing/pinwheels
*Square breathing
*Alternate nostril breathing
-Mindfulness and meditation
-Chair yoga
-Exercise
![Page 41: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/41.jpg)
Breathing
❏ Focusing on the breath helps calm the body by slowing heart rate, lowering blood pressure, and sharpening focus.
❏ Supports strong functioning in the higher brain (prefrontal cortex)
❏ Lessens anxiety by overriding the “fight, flight, freeze” response in the amygdala
![Page 43: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/43.jpg)
“MINDFULNESS IS PAYING ATTENTION IN A PARTICULAR WAY; ON PURPOSE, IN THE PRESENT MOMENT, AND NON-JUDGMENTALLY”- JON KABAT-ZINN
Mindfulness is about focusing on the here and now.
![Page 44: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/44.jpg)
WHY SHOULD I CARE ABOUT MINDFULNESS?Because it helps people to…❖Improve athletic skills
❖Have more energy
❖Prevent against stress related sicknesses
❖Improve memory
❖Improve your concentration and attention
❖Reduce your stress
❖ Feel happier and healthier
❖Exercise and improve your brain functioning
![Page 47: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/47.jpg)
Chair Yoga
![Page 48: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/48.jpg)
Exercise
![Page 49: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/49.jpg)
HOMEWORK
❖At least five entries in your Stress Diary
![Page 50: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/50.jpg)
Ms. B-H’s Quotes on Stress
“When you find yourself stressed ask yourself one question:' will this matter in 5 years?’ if yes then do something about it if no then let it go”-Catherine Pulsifer
“The time to relax is when you have no time for it” -Unknown
Stress isn’t what happens to us it is our RESPONSE to what happens to us
![Page 51: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/51.jpg)
WHAT IS STRESS?
Stress is the human body’s biological &
physiological response to real or perceived
dangers or life events.
![Page 52: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/52.jpg)
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STRESS and the BRAIN
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● Hormones produced in the brain make us feel the physical affects of stress throughout our bodies
● Where do you feel stress in your body?
● Stress and puberty
● ↑Stress= ↓Working memory
![Page 55: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/55.jpg)
Not all STRESS is BAD!
❖Eustress: is the good stress•Motivates you to get things
done
▪Excitement for something
▪Adrenaline for a sporting event or competition
❖Distress: is the bad stress
▪Prolonged or persistent worry
▪Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goals
![Page 56: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/56.jpg)
STRESSORS
❖ School – homework, grades, tests, expectations
❖Social – exclusion, gossip, cyber-bullying, drama
❖Change – in environment, social groups, in the body
❖Family – getting along with parents and siblings
❖Future – HIGH SCHOOL, college, who do I want to be?
![Page 57: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/57.jpg)
TRANSITION TO HIGH SCHOOL
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What to do about STRESS● Our goal cannot be to make all of life’s stressors go away--it’s impossible
and would be unproductive!
● At times, you may need to try and reduce your stress
● Most importantly, it’s important to develop strategies to manage and cope in times of high stress
→ What are some of things you do to manage your stress?
![Page 59: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/59.jpg)
STRESS reduction ideas● Take a warm bath.
● Count backwards from 100
● Take a breathe- 4 or 5 deep, cleansing breaths.
● Read an engrossing novel.
● Take a walk.
● Meditate for 15 minutes.
● Do gentle, static stretches for 15 minutes.
● Close your eyes and daydream.
● Zone out ? watch a silly sitcom!
● Work it out ? take and exercise class.
● Put it in writing – write a nasty letter – don’t mail it!
● Take a stress management class.
● Find a hobby you enjoy.
● Play with a pet ? unconditional love!
● Rehearse how you’ll handle a stressful situation
before it happens.
● Keep your sense of humor ? laughter is the best
medicine.
● Call a friend.
● Sit down, take the phone off the hook, close the
door … relax!
● Go see a movie.
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● A feeling of control and a healthy balance in your schedule is a necessary part of managing stress. Learning how to manage your responsibilities, accomplish your goals and still have time for rest and relaxation requires that you practice time management skills.
● Try setting a specific goal for yourself that will improve your mood and help you reduce stress. Start by filling out a goal-setting worksheet.
● Avoid procrastination. Putting off assignments or responsibilities until the last minute can create more mental and physical stress than staying on top of them. Procrastination can affect many aspects of daily life, such as the quality of your work, the quality of your sleep, and your mood. To learn more about procrastination, click here.
● Exercise regularly. Physical activity can help you burn off the energy generated by stress.● Practice good sleep habits to ensure that you are well-rested. Sleep deprivation can cause many
physical and mental problems and can increase stress.● Try mindfulness meditation. Attend this workshop to learn a variety of ways to work more skillfully
with the stress and anxiety related to college life.● Limit (or eliminate) the use of stimulants like caffeine, which can elevate the stress response in your
body.● Recognize the role your own thoughts can play in causing you distress. Challenge beliefs you may
hold about yourself and your situation that may not be accurate. For example, do you continuously fall short of what you think you “should” accomplish? When our minds continuously feed us messages about what we “should” achieve, “ought” to be, or “mustn't” do, we are setting ourselves up to fall short of goals that may be unrealistic, and to experience stress along the way. Learn techniques for replacing unrealistic thoughts with more realistic ones.
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CLASS ACTIVITY
❖Stress Cause & Ways of Coping worksheet
-Each group will be assigned a different scenario. Work as a group to decide what the stressful triggers are and what what are some stress coping strategies that might be helpful in the situation.
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MINDFULNESS and other Stress Coping Strategies
8th Grade Life Skills
Stress Management Lesson 2
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Stress Review Pop-Quiz:
1. True or False:
Stress is the body’s biological and physiological response to a real or perceived threat or stressor
3. The amygdala will respond to stress in 1 of 3 ways (all beginning with “F”), what are they?
2. True or False:
The prefrontal cortex acts as the brain’s security guard and responds to stressors to help keep us safe
4. True or False:Depending on the stressor, the amygdala may not always respond in a healthy or productive way. It is important to develop ways to manage our stress in healthy and safe ways.
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Stress Review● Stress is the body’s biological and physiological response to a real or perceived
danger/threat (stressor).
● The amygdala is the security guard for the brain and responds to a stressor by releasing chemicals telling the body to fight, flight or freeze.
● Depending on the situation, the amygdala does not always give us a healthy and productive response to stress, so it is important to find ways to manage and cope with stress in healthy and safe ways.
● There can be long-term physical as well as emotional consequences to not managing our stress in healthy ways.
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Coping Skills Stations:-Breathing:
*Breathing: Bubble breathing/*Pinwheel breathing/*Square breathing/*Alternate nostril breathing
*Read through mindfulness and stress management books
*Zen coloring
*Zen garden
*Ipad
*Chair yoga
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Breathing
❏ Focusing on the breath helps calm the body by slowing heart rate, lowering blood pressure, and sharpening focus.
❏ Supports strong functioning in the higher brain (prefrontal cortex)
❏ Lessens anxiety by overriding the “fight, flight, freeze” response in the amygdala
![Page 68: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/68.jpg)
“MINDFULNESS IS PAYING ATTENTION IN A PARTICULAR WAY; ON PURPOSE, IN THE PRESENT MOMENT, AND NON-JUDGMENTALLY”- JON KABAT-ZINN
Mindfulness is about focusing on the here and now.
![Page 69: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/69.jpg)
WHY SHOULD I CARE ABOUT MINDFULNESS?Because it helps people to…❖Improve athletic skills
❖Have more energy
❖Prevent against stress related sicknesses
❖Improve memory
❖Improve your concentration and attention
❖Reduce your stress
❖ Feel happier and healthier
❖Exercise and improve your brain functioning
![Page 71: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/71.jpg)
MINDFULNESS PRACTICE
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Chair Yoga
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HOMEWORK
❖At least five entries in your Stress Diary
![Page 74: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/74.jpg)
WHAT IS STRESS?
Stress is the human body’s reaction to real
or imagined dangers or life events.
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WHAT IS STRESS?
❖Stress is how you deal with all the stuff that is happening around you.
❖Stress is worry.
❖Stress has both physical and mental affects.
“When you find yourself stressed ask yourself one question:' will this matter in 5 years?’ if yes then do something about it if no then let it go”-Catherine Pulsifer
“The time to relax is when you have no time for it” -Unknown
Stress isn’t what happens to us it is our RESPONSE to what happens to us
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STRESS and the BRAIN
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![Page 78: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/78.jpg)
● Hormones produced in the brain make us feel the physical affects of stress throughout our bodies
● Where do you feel stress in your body?
● Stress and puberty
![Page 79: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/79.jpg)
Not all STRESS is BAD!
❖Eustress: is the good stress•Motivates you to get things
done
▪Excitement for something
▪Adrenaline for a sporting event or competition
❖Distress: is the bad stress
▪Prolonged or persistent worry
▪Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goals
![Page 80: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/80.jpg)
STRESSORS
❖ School – homework, grades, tests
❖Friendships – exclusion, gossip
❖Change – in environment, social groups, in the body
❖Family – getting along with parents and siblings
❖Future – HIGH SCHOOL, college, who do I want to be?
![Page 81: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/81.jpg)
TRANSITION TO HIGH SCHOOL
![Page 82: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/82.jpg)
What to do about STRESS
● Our goal cannot be to make all of life’s stressors go away--it’s impossible and would be unproductive!
● At times, you may need to try and reduce your stress
● Most importantly, it’s important to develop strategies to manage and cope in times of high stress
![Page 83: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/83.jpg)
STRESS reduction ideas
❖Exercise
❖Listening to music
❖Laughing
❖Making a plan
❖Down time – with friends, family, pets
What works for you????
![Page 84: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/84.jpg)
CLASS ACTIVITY
❖Stress Cause & Ways of Coping worksheet
-Each group will be assigned a different scenario. Work as a group to decide what the stressful triggers are and what what are some stress coping strategies that might be helpful in the situation.
![Page 85: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/85.jpg)
MINDFULNESS and other Stress Coping Strategies
8th Grade Life Skills
Stress Management Lesson 2
![Page 86: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/86.jpg)
Coping Skills Trials:-Breathing:
*bubble breathing/pinwheels
*Square breathing
*Alternate nostril breathing
-Mindfulness and meditation
-Chair yoga
-Exercise
![Page 87: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/87.jpg)
Breathing
❏ Focusing on the breath helps calm the body by slowing heart rate, lowering blood pressure, and sharpening focus.
❏ Supports strong functioning in the higher brain (prefrontal cortex)
❏ Lessens anxiety by overriding the “fight, flight, freeze” response in the amygdala
![Page 89: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/89.jpg)
“MINDFULNESS IS PAYING ATTENTION IN A PARTICULAR WAY; ON PURPOSE, IN THE PRESENT MOMENT, AND NON-JUDGMENTALLY”- JON KABAT-ZINN
Mindfulness is about focusing on the here and now.
![Page 90: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/90.jpg)
WHY SHOULD I CARE ABOUT MINDFULNESS?Because it helps people to…❖Improve athletic skills
❖Have more energy
❖Prevent against stress related sicknesses
❖Improve memory
❖Improve your concentration and attention
❖Reduce your stress
❖ Feel happier and healthier
❖Exercise and improve your brain functioning
![Page 93: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/93.jpg)
Chair Yoga
![Page 94: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/94.jpg)
Exercise
![Page 95: MANAGEMENT Stress Management Lesson 1 STRESS & STRESS …healthpejgms.weebly.com/uploads/8/7/3/9/87390390/... · physical and mental problems and can increase stress. Try mindfulness](https://reader036.vdocuments.net/reader036/viewer/2022062604/5fc571b0b47bba3c786412f3/html5/thumbnails/95.jpg)
HOMEWORK
❖At least five entries in your Stress Diary