stress unit plan
TRANSCRIPT
Mind/Body Health Stress Management
Submitted to Michael Olpin, Ph.D., CHES
to partially fulfill the requirements for Health 3200 Methods of Health Education
Lucienda Taylor, Major, Health Promotion
Weber State University, 2009
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Table of Contents Introduction
Overview ...........................................................................................................................4
Focus and Topics ..............................................................................................................6
Unit 1: Stress Management ....................................................................................................7
Unit Goals and Objectives .....................................................................................................8
Lesson Plan I
Targeting Stress
Recognizing Stressful Situations ............................................................................9
Goal ....................................................................................................................9
Objectives ..........................................................................................................9
Introduction ........................................................................................................9
Activity I (Icebreaker): Identifying Your Stress ................................................9
Activity II: Animal Statues ................................................................................10
Activity III: How Do You React To Stress ........................................................10
Activity IV: Daily Stress Diary..........................................................................11
Evaluation and Summary ...................................................................................11
Lesson I Appendix .............................................................................................12
References ......................................................................................................12
Worksheet 1.1 Are You Stressed Out? Quiz .................................................13
Worksheet 1.2 Coping With Stress (Blank) ...................................................14
Worksheet 1.3 Coping With Stress (Teacher Guide) .....................................15
Worksheet 1.4 Daily Stress Diary ..................................................................16
Lesson Plan II
Personal Stress Management
Recognizing the Stress Response............................................................................18
Goal ....................................................................................................................18
Objectives ..........................................................................................................18
Introduction ........................................................................................................18
Activity I (Icebreaker): Top Ten Stressors ........................................................18
Activity II: What Are the Signs of Stress?.........................................................19
Activity III: Deep Breathing ..............................................................................19
Activity IV: Stress Reduction Plan ....................................................................20
Evaluation and Summary ...................................................................................20
Lesson II Appendix ............................................................................................21
References ......................................................................................................21
Worksheet 2.1 Top Stressors .........................................................................22
Worksheet 2.2 Symptoms of Stress ...............................................................23
Worksheet 2.3 What Can Be Done? ..............................................................24
Worksheet 2.4 Contract .................................................................................25
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Lesson Plan III
Targeting Stress
Stress Management Activities.................................................................................26
Goals ..................................................................................................................26
Objectives ..........................................................................................................26
Introduction ........................................................................................................26
Activity I (Icebreaker): Balloon Stomping ........................................................26
Activity II: Journal Review ................................................................................27
Activity III: Flowing Comfort ...........................................................................27
Activity IV: Pulling It All Together ...................................................................27
Evaluation and Summary ...................................................................................27
Lesson III Appendix ..........................................................................................28
References ......................................................................................................28
Worksheet 3.1 Flowing Comfort Script .........................................................29
Worksheet 3.2 101 Stress Relievers...............................................................31
Works Cited ...........................................................................................................................32
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Introduction Overview
Many define stress as a ―state of mental or emotional strain or suspense.‖ (The
Trustees of Princeton University, 2009) Most people face stressful situations daily. Some
may be perceived as good, exciting events that bring joy to our lives. It is this perception
that influences how we interpret and react to stressful situations. It is the opinion of the
author that how we feel about stress and how we choose to manage it directly affects our
emotional, physical and behavioral health.
Life can take a toll on an individual’s health. Death, chronic disease, divorce, job
loss among others—these are common situations that can bring tremendous stress and
distress into one’s life. But even daily stressors can be overwhelming and throw life out
of balance by affecting psychological and physical health. (American Psychological
Association).
Increasingly, scientists, health professionals and the like are discovering the
mind/body health connection. Mind/body health focuses on the interactions among the
brain, mind, body, and behavior and the powerful ways in which emotional, social, and
behavioral factors can directly affect health. (National Institutes of Health, 2009)
Did you know (Amagada, 2009):
* Stress and anxiety is estimated to affect well over 19 million Americans and
growing.
* 33% of Americans suffer job burnout which is thought to be due to stress at the
work place.
* The National Institute for Occupational Safety and Health in giving their stress
statistics is predicting depression (which is one the many effects of stress) to be a
leading cause of absenteeism from the work place.
* About 70% of workers are unhappy in their current employment due to work
related stress.
* Over $290 Billion dollars is spent in the US economy every year relating to
compensation claims from on-the-job stress, health insurance, low-productivity
and disability.
* 66% of Americans would seriously welcome help in dealing with stress in their
lives.
* Stress is not confined to adults only. More and more children and teenagers are
becoming affected by stress every year.
* One factor contributing to increasing levels of substance abuse amongst teenagers
is related to their perception of their level of stress.
Mind/body, and specifically stress management approaches have many benefits
and advantages. Most evidence points to the following items retrieved from an article
from the National Institute of Complimentary and Alternative Medicine (National
Institutes of Health, 2009):
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* Mechanisms may exist by which the brain and central nervous system influence
immune, endocrine, and autonomic functioning, which is known to have an
impact on health.
* Multi-component mind-body interventions that include some combination of
stress management, coping skills training, cognitive-behavioral interventions, and
relaxation therapy may be appropriate adjunctive treatments for coronary artery
disease and certain pain-related disorders, such as arthritis.
* Multimodal mind-body approaches, such as cognitive-behavioral therapy,
particularly when combined with an educational/informational component, can be
effective adjuncts in the management of a variety of chronic conditions.
* An array of mind-body therapies (e.g., imagery, hypnosis, relaxation), when
employed pre-surgically, may improve recovery time and reduce pain following
surgical procedures.
* Neurochemical and anatomical bases may exist for some of the effects of mind-
body approaches.
In this unit plan, mind/body health with an emphasis on stress management will be
explored.
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Focus and Topics There will be three lesson plans that will focus on learning about stress and how
we deal with it as individuals. Journaling and practicing relaxation techniques will also be
included to give participants alternative methods of dealing with their stress. Each unit
will consist of three lesson plans designed for use in a class of approximately 15-20
individuals. Each lesson plan is expected to last 50 minutes. The lesson plans are depicted
below in bullets, under each respective unit plan.
Unit Plan Lesson Plan Titles 1. Stress Management * Targeting Stress
o Identifying Your Stress
* Personal Stress Management
o Top Stressors
o Signs of stress
* Stress Management Activities
o Laughter best medicine
o Guided imagery
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Unit I
Stress Management
Grant me the serenity to
accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
~ Reinhold Niebuhr
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Unit Goals and Objectives Main Goal: To help individuals gain a greater understanding of stress, the impact it has
on their lives and ways to help manage it.
Major Objectives
* By the end of the program period, individuals will gain a greater understanding of
stress and the role it plays in health and well-being.
* By the end of the program period, individuals will believe that they are in control
of the stress in their lives.
* By the end of the program period, individuals will put a stress management plan
into action to control the role stress plays in their lives.
Target Audience: All individuals seeking to reduce the role of stress and the affect it has
on their quality of life, well-being and happiness.
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Lesson Plan I Targeting Stress
Recognizing Stressful Situations Goal
To help individuals understand stress and the role it plays in health and well-
being.
Objectives
* Individuals will identify five positive ways to cope with stress.
* Individuals will sense the importance of managing and reducing the amount of
stress in their lives.
* Individuals will participate in activities designed to recognize stress triggers.
Introduction (5 min)
Philosophers, theologians, and scientists have divided a person into many
different parts in an effort to describe what makes us unique from the rest of the animal
kingdom. However, recently the focus has been on how the body works together as one
unit. We know that it does not matter where stress starts; it soon spreads to affect all the
parts that make up who we are. Physical stressors affect the way we think (our mind) and
the way we feel about our self (our soul). The way we feel about our self (for example,
feelings of guilt or shame) affects the way we think about our self and impacts on the
way our body works (US Army Center for Health Promotion and Preventative Medicine).
Stress is any demand – positive or negative – that affects our bodies or minds.
This can be a negative event such as a test, divorce, or illness. It can also be an event that
is positive and brings excitement into our lives such as a wedding, a birth, or graduation.
Recognizing the things that make us feel stressed is an important part of keeping our
stress levels under control. (Amagada, 2009)
We cannot – nor should we try to – eliminate stress from our lives. Without the
good stressors in our life, we would be very bored. But watch out because too much
stress can leave us feeling burned out and/or ill. (US Army Center for Health Promotion
and Preventative Medicine)
Activity I (Icebreaker) (10 min): Identifying Your Stress
Have the class complete the Are You Stressed Out? Quiz Worksheet 1.1
(Appendix 1) and pick out one area of their lives that where they would like to improve
their stress management skills. Write the following on the board: ―The one area I want to
improve is:‖ Have the class discuss results of the quiz and the areas that each individual
would like to improve.
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Activity II (10 min): Animal Statues
Instructions: All individuals will sit in a circle. The facilitator asks two
individuals to go in to the middle of the circle and act like different animals in different
situations. The facilitator chooses instructions that contrast being stressed with being
relaxed.
* Show us how a cat would feel if a dog was coming close to it.
* Show us how a cat would feel lying in the sun.
* Show us how a dog would feel getting scratched behind the ears.
* Show us how a dog would feel going to the vet.
* Show us how a mouse would feel finding a piece of cheese.
* Show us how a mouse would feel smelling a cat nearby.
* Show us how a monkey would feel swinging in the trees. * Show us how a monkey would feel if the other monkeys had a banana and it didn’t.
* Show us how a bird would feel flying.
* Show us how a bird would feel if a cat was about to pounce on it.
* Show us how a squirrel would feel eating a nut.
* Show us how a squirrel would feel being chased by a dog.
* Show us how a bear would feel as it hunts for food.
* Show us how a bear would feel as it is being hunted by a trapper.
* Show us how a chicken would feel as it struts around the yard pecking at food.
* Show us how a chicken would feel as it is plucked of its feathers and is about to
be butchered for its meat.
Do animals have feelings like people? What feelings do people have that are the same
sorts of feelings animals have? Being afraid? Feeling safe? Being excited or sad? This
activity contrasts the effects of stress (eustress & distress) on the body. Provide a short
period for questions and/or comments regarding the activity.
Activity III (15 min): How do you react to stress?
Explain to the class that people respond to stress in many different ways
depending on their personalities, life experiences and situations they may face. Some
responses may be beneficial because they help us to re-focus our attention on needed
tasks or can help us to recognize changes that need to happen in our lives. Some
responses may interfere with our ability to make positive changes. Have the class break
into teams and hand out the ―To Avoid/To Do‖ worksheet 1.2 (Appendix 1). Give each
team five minutes to brainstorm ways they might respond to a stressful situation. List the
answers from worksheet 1.3 (Appendix 1) and take time to discuss and compare with the
lists the students have created. Remind students not to become critical or upset with their
own lists. You can’t change unless you know how.
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Activity IV (5 min): Daily Stress Diary
Explain to students that the purpose of a stress diary is to increase one’s
awareness of the types of stress being faced on a daily basis. Hand out the stress diary
(Appendix 1, 1.4). Tell students that for the next few days they will make a note of any
and all activities that put a strain on their energy and time, trigger anger or anxiety, or
precipitate any negative physical response. On day three of the Unit Plan, students will
review the log and identify stressful activities that can be modified or eliminated from
their schedules. Tell the students that as they begin to record events, they may notice
patterns in which they find themselves becoming more stressed. From this they can begin
to take steps to make adjustments to these patterns.
Evaluation and Summary (5 min)
Provide a short question and answer session. The activities included here have
been designed help students recognize stressful situations and learn positive coping
mechanisms to deal with them. Ask students to explain what new ways they learned to
cope with stress and which negative ones they would like to eliminate. Remind them to
use their stress diaries to start assessing their daily patterns.
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Appendix I References and Resources
References:
Amagada, J. (2009, February 28). Stress Statistics - Will You Be Another Stress Statistic?
Retrieved November 13, 2009, from Ezine Articles:
http://ezinearticles.com/?Stress-Statistics---Will-You-Be-Another-Stress-
Statistic?&id=2049516
Olpin, M., & Hesson, M. (2007). Activities Manual for Stress Management for Life:A
research-based experienctal approach. Belmont: Thomson Higher Education.
Thomas, T. (2007). Mind/Body Health. Ogden: WSU.
US Army Center for Health Promotion and Preventative Medicine. (n.d.). Targeting
Healh: Stress Management. Retrieved November 24, 2009, from Targeting
Health: Stress Management USACHPPM:
http://www.hooah4health.com/toolbox/stress/default.htm
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Worksheet 1.1
Take this quiz* to find out.Check the box if the statement is true about you.
I often have digestive upsets.
I tend to lose my temper easily.
I have trouble sleeping.
People say I am a "worry wart."
I have difficulty concentrating.
I feel tired and drained all the time.
I watch a lot of TV.
I often get migraines or tension headaches.
I feel "blue" and have a hard time getting over it.
I am really impatient with other people
I feel "burned out."
I feel the harder I work, the more behind I get.
Are You Stressed Out?
* adapted from the American Heart Association. (1993). Common sense about feeling tense. Dallas, TX: Author.
Count the Checks. If your score is:
0-3 Congratulations! You don’t seem to be experiencing many common symptoms of
stress. Through Targeting Stress you will discover new ways to maintain your low-
stress habits.
4-8 You have quite a few symptoms of stress. Learn how to cope better by
participating in Targeting Stress and working through the exciting material that
follows.
9-12 The many symptoms you are experiencing may be related to high levels of stress.
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Worksheet 1.2
Coping with Stress
To Do To Avoid
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Worksheet 1.3
Coping with Stress
To Do To Avoid
Physical activity Being a couch potato
Go for a walk Yelling at your spouse, family, and
friends
Sleep at least 4 hours while in a field
environment and 7-8 hours per night
elsewhere
Sleeping too little or too much
Talk with a friend Withdrawing from others
Eat a healthy diet Eating too little or too much
Be assertive Being aggressive or passive
Develop a hobby Working harder, not smarter
Manage your time Letting time manage you
Take mini-vacations throughout the
day (one-three minute breaks from
work to stretch, take a walk, etc.)
Not taking a break throughout the day
Eating lunch at your desk
Skipping lunch
Being a workaholic
Take a vacation (also, take a day of
leave before and at the end of your
vacation)
Not taking time off from work
Practice relaxation Dwelling on problems
Have fun Alcoholic beverages, caffeine, and
tobacco
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Lesson Plan II Personal Stress Management
Recognizing the Stress Response
Goal
To help individuals gain a greater understanding of the signs and symptoms of
stress.
Objectives
* Individuals will learn about the stress response and what triggers it.
* Individuals will sense the importance of developing stress relief strategies to
counteract their stress response triggers.
* Individuals will participate in activities designed to help them to control their
stress triggers.
Introduction (5 min)
People react to stress in many different ways. Discovering your personal stressors
and having effective ways to combat them are important in the overall management of
stress. Not all stress comes from a crisis. Most of us think of stress as a negative
experience, but that is not always the case. Eustress (good stress) occurs during exciting
periods of our life, such as a marriage or birth of a baby. This type of stress also helps us
reach our peak performance. How can we change our perceptions to alleviate some of the
stress we feel? By avoiding areas that overstress us, altering our environment to better
suit our needs, and learning to accept or adapt to different situations, we can help
ourselves stay well and balanced. (Love To Know Corporation, 2008)
Activity I (Icebreaker) (10 min): Top Ten Stressors
Have the students write down their top ten stressors on worksheet 2.1 (Appendix
2). Offer some examples such as finances, work hours, conflicts with family members,
etc. Next have them rank them with ―1‖ being the most stressful and ―10‖ being the least
stressful. Have students pair up and share their stressors. Explain that they may find that
the share some stressors. Knowing that we aren’t alone in how we feel can help us feel
better and less stressed.
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Activity II (10 min): What Are The Signs of Stress?
The purpose of this activity is to demonstrate how quickly our emotions can be
influenced by seemingly insignificant things in our environment. The facilitator will
introduce an irritating influence in the hopes that participants will feel unsettled or
uncomfortable. Once the influence stops, ask the participants to focus on how they felt
during the exercise. The facilitator will then assist the group in performing calming
exercises. At the end of this activity, handout the ―Stress Symptoms‖ worksheet 2.2
(Appendix 2) and ask the group reflect on the entire experience and discuss the symptoms
they experienced during the stress period and later during the breathing exercise.
Instructions for the activity are in a step by step nature below:
1. Talk to the group about the effect that stress can have on the mind and body.
2. As you are talking turn on the irritating influence (such as loud, grating music or
noises) while continuing to discuss emotional intelligence. The music should be
loud enough for everyone to hear but not so loud they cannot hear the facilitator.
a. It is critical that the facilitator respond as if the music is not playing (no
wincing, twitching, rolling, body stiffening, etc). Note that if someone
asks you to stop the music, calmly tell him or her you will stop it in a little
while or if asked to turn it down, pretend to do so without truly changing
the volume.
3. At the conclusion of the brief discussion on stress affects hand out worksheet 2.2
and discuss the symptoms the group discussed.
4. Move on to the next exercise.
Activity III (10 min): Deep Breathing
The facilitator asks the individuals to notice how they are breathing and how their
bodies feel after the stress experience in the prior exercise. He then has the students focus
on their breathing and instructs them as they do so. Ask individuals to do the following
while saying silently ―I am…relaxed:‖
1. Exhale deeply, contracting the belly.
2. Inhale slowly as you expand the abdomen.
3. Continue inhaling as you expand the chest.
4. Continue inhaling as you raise the shoulders up towards your ears.
5. Hold for a few comfortable seconds
6. Exhale in reverse pattern, slowly. Release shoulders, relax chest, and contract the
belly.
7. Repeat.
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Explain that this exercise will require gentle practice in order that inhalation and
exhalation be smooth and balanced. At the end of the exercise ask students how they feel
compared to the beginning of the exercise. Ask them where and when else they could use
this exercise. Is it helpful? Suggest they try it the next time they are in a stressful situation
and feel themselves becoming tense, sad, or angry.
Activity IV (10 min): Stress Reduction Plan
Discuss how balance is the key to stress management. If we spend too much time
at work, our relationships suffer. If we spend too much time in ―play,‖ work performance
will suffer. We have to remain aware of our needs and pay attention to the signs and
symptoms are bodies give us as keys to our stress levels. Hand out worksheet 2.3 and 2.4
(Appendix 2) and discuss the activities we can participate in to control stress levels.
Challenge the students to pick an activity and set up a plan for stress reducing activities.
Have them write a contract to themselves and post it somewhere they will see it daily.
Evaluation and Summary (5 min)
Provide a short question and answer session. The activities included here have
been designed to recognize the signs of stress and a simple activity for combating them.
Students should understand and feel that they can control some of the negative effects of
stress and set a plan to reduce their personal stressors.
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Appendix II References and Resources
References:
Love To Know Corporation. (2008, August 27). Stress Management. Retrieved
November 13, 2009, from Stress Management Lesson Plans:
http://stress.lovetoknow.com/Stress_Management_Lesson_Plans
Thomas, T. (2007). Mind/Body Health. Ogden: WSU.
US Army Center for Health Promotion and Preventative Medicine. (n.d.). Targeting
Healh: Stress Management. Retrieved November 24, 2009, from Targeting
Health: Stress Management USACHPPM:
http://www.hooah4health.com/toolbox/stress/default.htm
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Worksheet 2.1
My Top Stressors
Stressor
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Worksheet 2.2
Stress symptoms: Effects on your body, feelings and behavior
Stress symptoms often mimic symptoms of other problems. You may think illness is to blame for that nagging
headache, your frequent forgetfulness or your decreased productivity at work. But the common denominator may be
stress. Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. Stress may be
affecting your health, and you may not even realize it. Recognize common stress symptoms — then take steps to manage them.
Effects of stress ...
... On your body ... On your thoughts and feelings ... On your behavior
Headache
Chest pain
Pounding heart
High blood pressure
Shortness of breath
Muscle aches
Back pain
Clenched jaws
Tooth grinding
Stomach upset
Constipation
Diarrhea
Increased sweating
Tiredness
Sleep problems
Weight gain or loss
Sex problems
Skin breakouts
Anxiety
Restlessness
Worrying
Irritability
Depression
Sadness
Anger
Mood swings
Job dissatisfaction
Feeling insecure
Confusion
Burnout
Forgetfulness
Resentment
Guilt
Inability to concentrate
Seeing only the negatives
Limited attention span
Crying easily
Overeating
Undereating
Angry outbursts
Drug abuse
Excessive drinking
Increased smoking
Social withdrawal
Crying spells
Relationship conflicts
Decreased productivity
Blaming others
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Worksheet 2.3
What Can Be Done to Reduce Stress. (From the American Cancer Society)
1. Break down every big job into small components so it doesn't become overwhelming to you.
Make a list of the work you want to accomplish each day. Prioritize your list and work on
accomplishing the top 3 items.
2. Do neck rolls frequently throughout the day to relieve the stiffness and tightness in neck
muscles. Let your shoulders drop. Release the tension.
3. Become more aware of your surroundings. By deliberately slowing down your walk and
conversation, you absorb more of your surroundings and reorient yourself to a slower pace.
4. Avoid being a perfectionist. Put your best effort into whatever you are doing; then relax and
don't worry about the results. Perfection implies unrealistic expectations. Perfectionists are hard to
live with because of the excessive demands they make on themselves and others.
5. Temporarily remove yourself from the situation when problems begin to overwhelm you.
Once your mind is rested, you will see solutions.
6. Be assertive. Take action and speak clearly and openly on your ideas and needs.
7. Take time out from your work. Schedule regular vacations and opportunities to get away
from it all. Try to plan these in such a way that they are long enough and frequent enough to allow
you to relax and change your routine and pace.
8. Exercise regularly and moderately. Research has suggested that those who exercise
regularly, i.e., 3 to 4 times a week, tend to live longer and healthier lives than those who do not.
Walk, run, bike, play sports.
9. Maintain a reasonable diet. Three meals a day is important for all of us. A number of
research studies have suggested that those who have 3 meals a day (especially those who eat
breakfast) live longer and healthier lives. Avoid junk food and try to eat a balanced diet. Listen to
your body and its reaction to your food intake. If you attend to your body's reactions, you will learn
the importance of regular and balanced meals.
10. Develop outside interests and activities. Total involvement in job or home responsibilities
can produce total isolation and an obsession with work. Relax on weekends by doing something
different from the pattern you have established during the week.
11. Think about something entirely different than work. Close your eyes and visualize an
extremely relaxing and peaceful scene. Try to see it as clearly and distinctly as you can in your
mind's eye. Color in the trees and the ocean. Focus on color. Let yourself relax. Let the tension
slip away. Take a breath--deeply and slowly.
12. Talk it out. When things get to you, find someone you can talk to and confide in. Expressing
your feelings has a purpose. It allows you to release the feelings of tension and anger that have built
up. Effective communication with others is a key factor in being able to cope with stress. Keep the
channels of communication open with those close to you. Learn to talk about your frustrations and
thoughts.
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Worksheet 2.4
Contract with Myself I want to help myself keep more of a balance in my life. For the next
seven days, I will _____________________________________________
each day at _______________________. If I am unable to do it at that (insert time)
time, I will do it at ______________________. To prevent interruptions, (insert time)
I will ________________________________________________________
_____________________________________________________________
_____________________________________________________________
Signed: ______________________________ Dated: _______________
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Lesson Plan III Targeting Stress
Stress Management Activities
Goal
To provide students with activities that will help them reduce their stress.
Objectives
* Individuals will gain a greater understanding of what activities help to lower
stress.
* Individuals will sense the importance of using stress reduction techniques to
improve their well-being.
* Individuals will participate in activities designed to help individuals feel the
calming affects of stress reduction activities.
Introduction (5 min)
Stress activities can help us bring balance back into our lives. They are especially
helpful when we are having trouble sleeping, feeling irritable or unmotivated, and
worrying uncontrollably. (Love To Know Corporation, 2008) During these times, it is
important that we focus on ourselves and bring focus and balance back so that we can
focus on other responsibilities in our lives. There are many activities, like the deep
breathing exercise we experienced in the last lesson, we can do to offset the negative
effects of stress. Humor, games, and meditation are good and fun activities.
Activity I (Icebreaker) (10 min): Balloon Stomping
This activity has been designed to create a fun, relaxed environment conducive to
learning and to teach that humor, interaction with others, and exercise can help reduce
stress. Instructors will need to blow up small balloons and attach a rubber band to the end
prior to beginning the lesson. Have students attach a balloon around one or both ankles.
The goal is to stomp on the balloons of the other players while keeping them from
stomping on yours. Define an area (boundaries) for the game to take place. When a
player loses his balloons, he/she must step out of bounds. Students can introduce
themselves as they are eliminated. At the end of the game, ask the students how they are
feeling and discuss how humor, interaction with others, and exercise are positive ways to
manage stress.
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Activity II (10 min): Journal Review
In the first lesson, we discussed how writing in a journal can help us to see
patterns and events that we can now recognize as stressful. Have students discuss the
stressful situations and events they discovered were triggers in their life. Ask them if they
used tried using new techniques to help manage the stress they were feeling. Have them
brainstorm ways of removing these triggers or how to handle them when they occur.
Have students offer suggestions to others.
Activity III (15 min): Flowing Comfort
The purpose of this activity is to provide students with a relaxation exercise that
will help them to feel the benefits of proper stress management techniques. The instructor
will need a CD player, relaxing music, the “Flowing Comfort” script (Appendix 3) and
yoga mats. Have the students find a place where they can lie down on their backs, fully
stretched out. Turn off the lights and have the students do a brief deep breathing exercise
to settle down. Start music and begin reading from the script. At the end of the activity,
students will be asked to specifically evaluate how they feel about their participation.
Activity IV (5 min): Pulling It All Together
Have students discuss how they feel after completing the “Flowing Comfort”
activity. Ask if they feel better or worse than before the activity. Discuss how relaxation
techniques offer a positive and effective way of managing stress. Ask students why they
think these types of activities are beneficial. Explain about the long-term benefits of
practicing stress management. Give students ―101 Stress Relievers‖ worksheet 3.2
(Appendix 3) and encourage them to remember how they are feeling at the end of the
exercise.
Evaluation and Summary (5 min):
Provide a short question and answer session. The activities included here have
been designed as to provide students with the opportunity to feel how effective stress
management can be in making them ―feel good.‖ Discuss the plans they put in to place
during the prior lessons and encourage them to continue stress management practices to
improve health and well-being.
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Appendix III References and Resources
References:
Engleman, N. (2009). Stress Management. Ogden: Natalie Engleman.
Love To Know Corporation. (2008, August 27). Stress Management. Retrieved
November 13, 2009, from Stress Management Lesson Plans:
http://stress.lovetoknow.com/Stress_Management_Lesson_Plans
Olpin, M., & Hesson, M. (2007). Activities Manual for Stress Management for Life:A
research-based experienctal approach. Belmont: Thomson Higher Education.
Olpin, M., & Hesson, M. (2007). Stress Management For Life. Belmont: Thomson
Higher Education.
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Worksheet 3.1
Flowing Comfort
For the next few minutes, we will do the relaxation exercise called Flowing Comfort.
You may want to remove your shoes, jewelry, watch, contact lenses or glasses. As you lie
down, your arms should rest comfortably at your sides. Separate your feet and turn them
slightly toward the outside. Now, let’s begin.
Make yourself as comfortable as possible. Gently close your eyes. Take a nice easy deep
breath in through your nose… and exhale. Again, a deep breath in…and exhale. Continue
to breathe deeply in and out, keeping your eyes closed. (Long pause) Allow all thoughts
of your past and future to just drift away. Bring yourself fully to this moment by focusing
on the sound of my voice and your inner experience.
I will guide you to place your attention into various parts of your body. If your mind
wanders, gently bring it back to the sound of my voice and your inner experience. If you
find yourself having difficulty experiencing any sensations, simply allow your awareness
to follow the process. Do not try too hard to make this happen. Be playful and gentle with
yourself. Continue to breathe evenly and deeply. Bring your awareness down into your
feet. Just place your attention on your feet. Begin to notice the sensations of your feet.
How do your toes feel? Are they warm or cold? Notice the balls of your feet and the
arches. Easily move back and forth from one foot to the other as you passively observe
this area of your body. As you are focusing on your feet allow a sensation of comfort to
flow through your feet. Just let feelings of comfort, of relaxation and ease flow through
your feet…Move your attention up into the ankles. Allow the feelings of comfort and
relaxation to flow up into your ankles as your attention gently moves up. As you continue
breathing deeply, move your attention up into the calves and shins of your legs. Mentally
visit each part of this area of your body and notice all the sensations. Passively observe
the shins, the front part of each of your lower legs. Slowly move around to the back part,
the calves of your legs. Notice any sensations as you passively observe your calves.
Slowly move up and down both of your calves. As your attention remains in the lower
parts of your legs, let this feeling of comfort and relaxation flow into this part of your
legs. Feel the waves of comfort flowing. As you take another deep breath, allow your
attention to move into the upper part of your legs. Places your awareness into your thighs
and slowly observe your upper legs from your knees up to your hips. Slowly move your
attention up and down each of the upper parts of your legs…up and down…and gently
notice any feelings in that area of your body. Notice the flow of relaxation strengthening
as it gently moves up into your upper legs, relaxing each part of your legs.
Take another nice, deep, comfortable breath. Bring your attention now into the hip and
pelvic region of your body. Sense this feeling of flowing comfort and relaxation gently
flowing through this area of your body, bringing deep relaxation as it flows. As you
continue breathing very deeply and comfortable, move your attention into your torso.
Slowly scan this part of your body. Take a moment to view the front part of your body…
your waist…your abdominal muscles…your back…your shoulders. As your awareness
rests on your shoulders, allow the message of comfort to flow up into your shoulders
from one to the other. Feel the gentle relaxing comfort flow through your shoulders and
notice your shoulders just melting, just relaxing. Just passively observe this part of your
30
body and notice all the sensations. As you do this, allow these feelings of comfort and
relaxation to continue flowing through this area of your body bringing deep rest and
relaxation. Allow your attention to move into your arms. Sense the waves of relaxation
and comfort flowing down each arm beginning at the shoulders and gently moving
through your upper arms, your elbows, your lower arms, your wrists, your hands, fingers
and thumbs. Notice the sensation of comfort creating a feeling of heaviness in your arms,
a feeling of relaxation that is flowing down through your arms.
As your breathing continues evenly and deeply, move your attention into your neck and
face. Gently focus your attention on your neck. Sense the comfort flowing up through
your neck. Let this sensation of rest and relaxation flow into your jaw muscles, into your
mouth, your tongue, your lips, all the muscles throughout your face. Picture it circling
around and around, through your neck and face, bringing rest and relaxation to the area.
With your next deep breath, move your attention now into your right temple just a little
above and forward from your right ear. Place your full attention here. And as you are
attending to this part of your face, very slowly move across your forehead toward your
left temple. As you awareness moves, notice this sensation of comfort and relaxation
expanding, spreading to all other parts of your head. Notice that this feeling of comfort is
flowing through your entire head, bringing rest and relaxation to all of the muscles in
every part of your head. Gentle, flowing rest, relaxation and comfort spreading through
your entire head.
Now take a moment to send one more wave of comfort and relaxation from the top of
your head slowly down through your neck, down through your shoulders, back and torso,
down through your hip area. Notice the comfort flowing through your legs, and down
into your feet. Every part of your body is bathing in this sensation of pure relaxation and
rest. Now, with a nice, deep breath, remind yourself that you can easily return to this very
relaxed feeling and bathe in stillness. Completely enjoy this feeling of deep relaxation.
Allow yourself to be still and rested…(Long pause).
We will now prepare to end this session. First take a deep breath in and out, filling your
lungs fully and then easily releasing the breath. Gently begin to move your fingers,
hands…your arms…legs, and feet to revive the muscles. Keeping your eyes closed,
turning your head from side to side looking around the room. Gently stretch your whole
body by extending your arms. Turn, now, to lie on your side, bring your knees up toward
your chest. Very slowly open your eyes and slowly lift yourself up into a sitting position.
Remain her for a few moments, enjoying the feelings of relaxation and stillness that you
are feeling.
31
Worksheet 3.2
32
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