Stress Management Week

Stress Management

100

What are some symptoms of stress? 

Sweating, racing heart, sweaty palms, shoulders tensing up etc. 

200

What is activated during times of stress? 

Fight or Flight

300

Name parts of the body stress effects? 

Brain, Heart, Liver, Lungs, Stomach, Sweat Glands, and Muscles

400

Define Chronic Stress and its effects? 

Ongoing or long term stress that does not allow the body's stress hormones to return to normal levels.

This can cause

A higher risk of getting sick, sleep problems, headaches, muscle tension, problems with learning and memory, increased risk for heart disease and diabetes

500

Jessica has been feeling stressed out about her recent move to a new school. What are some healthy coping skills she can use? 

Take a time out, move her body, meditate, do one thing at a time, get support, deep breathing 

CBT Triangle

100

What does cognitive mean? 

Thought Process or how you think

200

What are the four parts of the CBT triangle 

Situation, Thought, Feeling, and Behavior

300

What are the effects of a healthy affirmation? 

Higher self-confidence, higher self-esteem, better mood, more resilient to stress 

400

Draw the CBT triangle on the board with the following situation with unhealthy thought.

Situation: I get in a disagreement with my friend

Unhealthy thought: We will never be friends again Feeling: Sad, Angry, Betrayed

Behavior: Isolate, Yell, Get physically aggressive 

500

Draw the CBT triangle for the following situation with a healthy or adaptive thought: 

Situation: You hear a classmate laughing

Healthy Thought: They are probably talking about a show

Emotion: neutral, unbothered

Behavior: Continue in class, continue with day, act naturally

Cognitive Distortions

100

Polly's violin instructor tells her that she did a wonderful job throughout her set but she just needs to work on her vibratto but everything else is great. All Polly can think about is this critique. What type of cognitive distortion is this? 

Disqualifying the positive or Minimization 

200

Betty looks in the mirror and sees that she has a pimple. she then feels unattractive and her automatic thought is I am so ugly. What type of cognitive distortion is this? 

Emotional Reasoning 

300

Larry failed a practice test and then thinks that he is going to fail out of the class, the whole school year, never get a job, and become homeless. What type of cognitive distortion is this? 

Catastrophizing 

400

I'm hanging out with a new friend and as I'm telling them about my hobbies, I get an automatic thought that, "they think I'm so boring" what type of cognitive distortion is this? 

Mind Reading

500

My friends posted a picture online and it's an unflattering picture. Your automatic thought is they did that to me because they want me to be embarrassed. What type of cognitive distortion is this?  

Jumping to conclusions 

Avoidance

100

What does it mean to avoid? 

To push away whatever feels intense or uncomfortable

200

Nelly often calls other names and is rude to her peers due to this she her peers don't want to sit with her or play with her because they don't like how Nelly treats them. Nelly then says, "Well, they are bullies and they are always picking on me." What type of avoidance is this? 

Projection 

300

What are three commonly avoided experiences? 

Thoughts, Emotions, and Sensations

400

Leslie goes to the same HEB every week and sees the same cashier. Leslie goes to check out and upon leaving the cashier says, "have a great day." Leslie responds "thanks, love you" Leslie feels very embarrassed and vows to never go back to this HEB ever again. What avoidance tactic is this? 

Opting Out 

500

John must practice for his band practice this week. John tells himself that he will practice later after school, then after school he says he will practice after dinner, after dinner he says he will practice after he relaxes, then he says I will practice in the morning. What type of avoidance tactic is this? 

Distraction, Procrastination 

Fun Fact

100

This staff member watches K-drama's when they are stressed? 

Blanca

200

When this staff member is stressed, they handle it by meditating or participating in yoga? 

Marla

300

When this staff member is stressed, they handle it by baking chocolate brownies. Which staff member is this? 

Kailyn 

400

This staff member runs when they are stressed? which staff member is this?

Rene

500

This staff member uses deep breathing strategies when they are stressed. What staff member is this? 

Chase