Definitions
These are things we can do in the moment when we are feeling stressed, upset, or angry. They help us to calm down and stop us from getting overwhelmed.
What are coping skills.
This is the kind of breathing we are more likely to do when we are stressed. Is it:
A: Deep breaths
B: Shallow Breaths
B: Shallow Breaths
Exercise
When you share how you're feeling with a trusted adult or friend, they may help you to see the situation from a different point of view They may help you to shift your mindset and change your ______.
Perspective
Research has found that listening to this can help calm your nervous system and lower your stress levels in your body.
What is music.
Name 2 artists or songs that you can listen to next time you are feeling stressed, sad, or anxious.
This is a state of worry or mental tension caused by a difficult situation.
What is stress.
Name 1 trigger of your stress.
In this type of breathing technique, you place one hand on your chest and one hand on your stomach. Breathe in through your nose and notice your stomach expand. Breath out through your mouth and notice your stomach contract.
What is belly breathing
This is something people often do before a workout. It can be beneficial to do on it's own since it calms your body and helps you to slow down.
What is a stretch.
When we express this feeling, we recognize the people or things we are thankful for. When we think about those positive things in our life, it helps us to handle stress and improve our mood?
What is gratitude.
Name 2 things you are grateful for this week.
This activity is both creative and a stress relieve. It has been shown to reduce anxiety and increase mindfulness. (And you don't actually have to be good at it for it to help you relax.)
What is draw or make art.
Let's practice- Mindful drawing.
Take one piece of paper, and a pencil.
Pick one spot within the room, and draw in much details as possible for several minutes.
What did you notice?
This is feeling of persistent fear, dread, or excessive worry in situations that are not actually threatening. Unlike stress, this feeling continues even after a concern has passed.
What is anxiety
This is a breathing technique where you trace the lines of a square as you breathe in for 4 second then hold for 4 second, breathe out for 4 seconds and then hold for 4 seconds.
What is box breathing.
This is a great way to get outside and get some fresh air.
What is go for a walk.
One way to cope with a challenging situation is by thinking about something you are looking forward to in the near future. It helps to remind yourself that there's something positive on the horizon and that this difficult situation won't last __________.
What is forever.
Name 1 thing you are looking forward to this summer.
This relaxing activity can help you to calm down by distracting you from what is bothering you. It also might make your English teacher very happy to see you doing this.
What is read a book.
Do you have any favorite books?
This word means the ability to deal effectively with something difficult.
What is cope.
When you breathe slower and more deeply, you signal this part of your body to calm down. Is it:
A: Stomach
B: The nervous system
C: The fear response
B: The nervous system
Exercise has been shown to improve your ______ and reduce anxiety. It is:
A: Mood
B: Work Ethic
C: Growth Mindset
A: What is mood.
One way to shift your mindset is to focus on changing what you can control, instead of worrying about what you can't change. Which things are NOT in your control.
A: Your Actions
B: Another student's choices.
C: When your assignments are due.
D: Your Words.
What are B and C.
Name 1 thing you can control within your life. And name 1 thing that is not in your control.
This is something you can do, especially when you are angry, so that you allow yourself to calm down before you say or do something you'll regret. (also math teacher approved.)
What is count to 10.
This is a mental technique of noticing what is happening (in your body and in your thoughts) in the present moment without judging yourself for those thoughts or feelings.
What is mindfulness
In ___'s breath, named for the animal it resembles, you inhale deeply through your nose. Next open your mouth, stick out your tongue and exhale, saying "ahhhh" until you exhale fully.
What is dragon breathing.
You can't really go for a run when you are in the middle of class. This is a small action that you can do while seated at your desk.
Answers may Vary.
Squeeze a stress ball
Seat push-ups
Progressive muscles relaxation
This type of mental technique called ______ exercises, helps you to focus on the present moment by noticing what is around you. It helps to calm your overthinking brain and brings you back into the moment. One simple version is to find something in the room for each color of the rainbow.
What is grounding.
Let's practice.
Name 3 things you can hear.
Name 3 things you can see.
Name 3 things you can touch.
This relaxation technique involves tensing all of your muscles in your body. Starting with your toes, you slowly move up your body un-tensing each muscle group until all the muscles in your body are relaxed. Is it:
A: Process of Muscular Tension
B: Progressive Muscle Relaxation
C: Progresso Mussel Rumination
B: Progressive Muscle Relaxation