Stress Basics
Worry or concern caused by a difficult situation is called ____
Stress
True or False: Video games can be a healthy way to help relieve stress
True- as long as it is not interfering with responsibilities or becoming excessive
What is the bodys automatic response to stress called?
Fight, Flight, or Freeze
stress responses where your brain senses a threat and your body automatically prepares to respond in these ways
True or False: Physical activity can help reduce stress.
True!
What is one benefit of sharing a problem instead of keeping it to yourself?
It can lessen stress and help you figure out what to do.
In 2025, about 1 out of every 3 U.S. high school students reported persistent feelings of sadness or hopelessness.”
FACT - it was approximately 33%
Someone says something disrespectful about you in front of other people. Everyone is watching, and your friends are telling you, “I wouldn’t let them talk to me like that.” You want to fight because walking away feels like you're letting the person disrespect you.
What are two ways you could handle this without fighting?
What is anxiety?
Feelings of worry, nervousness, or uneasiness that can happen when there is or is not an immediate threat
Name one healthy coping skill you can use when you are stressed.
Talking with a friend or other supports, exercise, music, painting, reading, being in nature, sports, etc.
What hormone is commonly released during the body's stress response?
Adrenaline
Cortisol
Why is it important to learn how to manage your stress?
Long term stress makes us unhealthy
To better deal with stress in the future
To limit our anger(frustration)
To protect our physical/mental/emotional well-being
What is the best way to talk to yourself or someone when you are feeling stressed?
- talk calmly/directly
- explain what you are feeling
- use "I" statements
- ask for what you need (i.e. support etc)
Stress and mental health can affect more than your emotions—they can affect your behavior, relationships, learning, and engagement.
True
You had an argument with your boyfriend, girlfriend, friend, or family member. You aren't hungry, but you go into the kitchen and start eating a bunch of snacks because eating usually makes you feel better when you're upset.
What emotion or trigger might be behind the eating?
Triggers: feeling sad, angry, stressed, lonely, or hurt.
Name 3 stressors that are outside of your control.
School, parents, peers, teachers, the way others treat me, family conflict, death/loss, unexpected changes
How do breathing exercises help you when feeling stressed?
Helps to focus you, helps calm your nerves, and helps body relax
Name 2 physical signs of stress
- headache
- fast breathing
- sweating
- tense muscles
- upset stomach
- fast heartbeat
- shaking legs/hands
- tunnel vision
What is a way that you can put your feelings into words in order to help process stressors?
Journaling, Poetry, Talking to a trusted friend or adult.
Name two resources outside of the home that you can go to for support.
People who appear calm on the outside cannot be experiencing serious stress.
MYTH
(People show stress differently. Someone may hide their feelings or struggle internally while appearing calm. )
You get into an argument with a family member before leaving the house. You’re already stressed, and later someone says something that annoys you. You immediately start yelling and arguing.
Was this the best response?
NO.
What are some stressors that you CAN control in your life?
Your behavior (your own actions and words) How much sleep you get, what you eat, how much water you drink, procrastination, time management, how you respond to conflict, attitude,etc..
What is a relaxation technique you can use if you are stressed? Name 2.
Deep breathing, mindfulness exercises, meditation, listen to music, take a nice walk, journal, etc.
Name 2 emotional/mental signs of stress
- racing thoughts
- trouble concentrating
- anxiety
- feeling overwhelmed
You are angry about something you can not change. What are some things you should focus on instead?
What you CAN control
- response
- choices
- coping
- next steps
What are some health consequences that can be caused by ignoring stress?
Anxiety, depression, memory impairment, weak immune system, sleep disorder and digestive problems.
MYTH- Not all stress is bad. Some stress can actually be helpful because it can
- motivate you
- help you focus
- prepare your body to respond to a challenge.
For example, feeling a little stressed before a test, job interview, game, or performance might encourage you to prepare.
You’re at a party or hanging out with people, and someone offers you alcohol, weed, or a vape. When you decline, they keep pressuring you and say, “Everybody does it.”
What do you do?
No means No.
Arrange a ride to leave
Remove yourself from situation.
Give one example of how stress can actually be helpful.
Keeps us safe (i.e. reacting to danger), motivates to do better on a test or to prepare for something, pushing you to meet a deadline, helping you respond to danger etc
You’re angry after an argument. Name 2 healthy coping strategies you could use before responding.
Walk away
Breathe
Talk to someone
Name 2 behavioral signs that someone may not be handling stress well
- isolating
- fighting
- substance use
-overeating/undereating
- running away
- excessive sleeping
You are dealing with a problem that feels too big to handle at once. What should you do?
- Seek help from a trusted adult like a doctor, counselor, family, friends, but do not ignore the signs!
- Break it into smaller steps
How can "active listening" help handle stressful family dynamics?
Give you the understanding and perspective of others and help you communicate your own feelings in a calm and respectful manner.
MYTH OR FACT: Simone Biles once withdrew from Olympic events because she felt she needed to prioritize her mental health and safety.
Fact - During the Tokyo Olympics, Biles withdrew from several events. She later discussed using therapy and meditation to help manage her mental health and stress.
You’ve been doing well with changing a behavior, but something stressful happens and you return to it one time. You think, “I already messed up, so there’s no point in trying anymore.”
What would be a healthier response?
Recognize the setback without giving up, identify what triggered it, use the coping/support plan, and make a plan for handling that trigger differently next time.