Stress & Overwhelm
What is stress...
A feeling of pressure or worry
What is box breathing used for?
To calm the mind and body
What are thoughts
Ideas or things we think about in our minds
Name one emotion
Sadness, anger, happiness, anxiety
What is a coping strategy
A way to deal with strong emotions
Name one sign someone is overwhelmed
Feeling tired, crying, worried, racing thoughts
How long do you inhale in box breathing
4 seconds
What does CBT help people change?
Negative or unhelpful thoughts
What does anger sometimes make people do?
Yell, cry, or act impulsively
Name one coping strategy
Journaling, music, exercise, talking to someone
What can cause stress at school
Tests, homework, or social pressure
Take a guess: Up to --% of people don't breathe correctly
90%
True or False: Thoughts affect emotions
TRUE!!
What is an emotional trigger?
Something that causes a strong emotion
What is the 5-4-3-2-1 method?
A grounding technique using your five senses
Can stress affect your body?
Yes
Why: Chewinng your nails, stomach aches and head aches
Why does slow breathing help the body
It lowers heart rate and helps you relax
Give an example of a negative thought
“I’m not good enough” or “I’ll fail.”
Why is it important to understand your emotions?
It helps you manage reactions better
Why is talking to someone helpful?
It helps you feel supported and less alone. They can give you a new perspective and advice
Give one easy way to reduce stress
Put box breathing steps in order
Inhale 4, hold 4, exhale 4, hold 4 (repeat)
How can changing thoughts help your mood?
It can make you feel more positive and less stressed or sad
What’s a healthy reaction to feeling upset? (something you can do to stop impulsive actions)
Talking, breathing, or taking a break
Which coping strategy would you use in a stressful test situation and why?
Any calming strategy like breathing or grounding to help reduce stress and focus