8 th Grade Life Skills Stress Management Lesson 1 STRESS amp STRESS MANAGEMENT 8 th Grade Life Skills Stress Management Lesson 1 Ms BHs Quotes on Stress When you find yourself stressed ask yourself one question ID: 538549
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Slide1
STRESS & STRESS MANAGEMENT
8
th
Grade Life Skills
Stress Management Lesson 1Slide2
STRESS & STRESS MANAGEMENT
8
th
Grade Life Skills
Stress Management Lesson 1Slide3
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
Slide4
WHAT IS STRESS?
Stress is the human body’s biologi
cal & physiological
re
sponse
to real or perceived dangers or life events. Slide5Slide6
STRESS and the BRAINSlide7
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 memorySlide8
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 p
ersistent
worry
Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goalsSlide9
STRESSORS
School – homework, grades, tests, expectations
Social
– exclusion, gossip, cyber-b
ullying, dramaChange – in environment, social groups, in the body
Family – getting along with parents and siblings
Future – HIGH SCHOOL, college, who do I want to be?Slide10
TRANSITION TO HIGH SCHOOLSlide11
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?Slide12
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.Slide13
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.Slide14
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.Slide15
MINDFULNESS and other Stress Coping Strategies
8
th
Grade Life Skills
Stress Management Lesson 2Slide16
Stress Review Pop-Quiz:
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.Slide17
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.Slide18
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 yogaSlide19
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
amygdalaSlide20
MINDFULNESS
ISlide21
“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.Slide22
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 functioningSlide23
SUCCESSFUL PEOPLE PRACTICE MINDFULNESS…Slide24
MINDFULNESS PRACTICESlide25
Chair YogaSlide26
HOMEWORK
At least
five entries
in your Stress Diary
Slide27
WHAT IS STRESS?
Stress is the human body’s reaction to real or imagined dangers or life events. Slide28
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
Slide29
STRESS and the BRAINSlide30Slide31
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 pubertySlide32
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 p
ersistent
worry
Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goalsSlide33
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?Slide34
TRANSITION TO HIGH SCHOOLSlide35
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 stressSlide36
STRESS reduction ideas
Exercise
Listening to music
Laughing
Making a plan
Down time – with friends, family, pets
What works for you????Slide37
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.Slide38
MINDFULNESS and other Stress Coping Strategies
8
th
Grade Life Skills
Stress Management Lesson 2Slide39
Coping Skills Trials:
-Breathing:
*bubble breathing/pinwheels
*Square breathing
*Alternate nostril breathing
-Mindfulness and meditation-Chair yoga-ExerciseSlide40
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 amygdalaSlide41
MINDFULNESS
INTRODUCTION TO LESSON 2Slide42
“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.Slide43
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 functioningSlide44
SUCCESSFUL PEOPLE PRACTICE MINDFULNESS…Slide45
MINDFULNESS PRACTICESlide46
Chair YogaSlide47
ExerciseSlide48
HOMEWORK
At least
five entries
in your Stress DiarySlide49
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
Slide50
WHAT IS STRESS?
Stress is the human body’s biologi
cal & physiological
re
sponse
to real or perceived dangers or life events. Slide51Slide52
STRESS and the BRAINSlide53
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 memorySlide54
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 p
ersistent
worry
Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goalsSlide55
STRESSORS
School – homework, grades, tests, expectations
Social
– exclusion, gossip, cyber-b
ullying, dramaChange – in environment, social groups, in the body
Family – getting along with parents and siblings
Future – HIGH SCHOOL, college, who do I want to be?Slide56
TRANSITION TO HIGH SCHOOLSlide57
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?Slide58
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.Slide59
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.Slide60
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.Slide61
MINDFULNESS and other Stress Coping Strategies
8
th
Grade Life Skills
Stress Management Lesson 2Slide62
Stress Review Pop-Quiz:
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.Slide63
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.Slide64
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 yogaSlide65
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
amygdalaSlide66
MINDFULNESS
ISlide67
“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.Slide68
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 functioningSlide69
SUCCESSFUL PEOPLE PRACTICE MINDFULNESS…Slide70
MINDFULNESS PRACTICESlide71
Chair YogaSlide72
HOMEWORK
At least
five entries
in your Stress Diary
Slide73
WHAT IS STRESS?
Stress is the human body’s reaction to real or imagined dangers or life events. Slide74
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
Slide75
STRESS and the BRAINSlide76Slide77
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 pubertySlide78
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 p
ersistent
worry
Unresolved negative feelings
Stress that PREVENTS you from doing what you want to do, or causes discomfort
Stress that HELPS you achieve your goalsSlide79
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?Slide80
TRANSITION TO HIGH SCHOOLSlide81
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 stressSlide82
STRESS reduction ideas
Exercise
Listening to music
Laughing
Making a plan
Down time – with friends, family, pets
What works for you????Slide83
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.Slide84
MINDFULNESS and other Stress Coping Strategies
8
th
Grade Life Skills
Stress Management Lesson 2Slide85
Coping Skills Trials:
-Breathing:
*bubble breathing/pinwheels
*Square breathing
*Alternate nostril breathing
-Mindfulness and meditation-Chair yoga-ExerciseSlide86
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 amygdalaSlide87
MINDFULNESS
INTRODUCTION TO LESSON 2Slide88
“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.Slide89
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 functioningSlide90
SUCCESSFUL PEOPLE PRACTICE MINDFULNESS…Slide91
MINDFULNESS PRACTICESlide92
Chair YogaSlide93
ExerciseSlide94
HOMEWORK
At least
five entries
in your Stress Diary