Stress
You are being chased by a bear! This is another name for the "stress response".
Hint: Two words together that start with an "F".
The "Fight or Flight" Response.
Fun Fact: Some research suggests that humans can also experience a "freeze" response as part of this mechanism, essentially "playing dead" to avoid danger, making it more of a "fight, flight, or freeze" response.
The action of delaying or postponing something, which can often lead to feelings of stress, is called...
Hint: Word starts with a "P"
Procrastination
Tips: Setting goals, limiting distractions, and breaking down tasks can all reduce both procrastination and stress.
What is an item you could have in your room/environment to help relieve stress levels?
Stress balls, colouring book, pillows and extra blankets, color lamp(s), plants, pets, radio with calming music, etc.
The more you sleep, the more active your stress response is. True or False?
False! Studies have shown that even partial sleep deprivation has a significant effect on mood. Getting a healthy balance of sleep reduces your stress response.
Studies show that this is the most effective way to reduce stress and anxiety, as this activity releases endorphins and moderates stress systems.
Hint: We have multiple programs focused on this!
Exercise
Reducing your time on ________ can help to reduce your overall stress levels.
Hint: This has something to do with technology!
Social media.
Fun Fact: Reducing time on social media can decrease stress because it minimizes the constant comparison to others, which often leads to feelings of inadequacy and anxiety. It also gives space to focus on yourself and your well-being.
A state of mental or emotional strain from something difficult is called....
Hint: This is a general definition for a term
General Definition of (Stress)
Reducing or eliminating this from your diet can help to lower stress levels.
Hint: Think of things you drink/eat during snack
Caffeine (coffee, energy drinks, soda)
Fun Fact: Caffeine can exacerbate stress by stimulating the central nervous system, leading to increased heart rate, blood pressure, and the release of stress hormones like cortisol.
Being deficient (low) in this particular vitamin can lead to lower mental health levels.
Hint: You get this vitamin from the sun!
Vitamin D
Fun Fact: Most Canadians are Vitamin D deficient due to our long winters. You can buy tasteless drops of Vitamin D in the pharmacy section of stores to strengthen your mental health!
Name 3 positive coping techniques to handle stress.
Deep breathing exercises, meditation, regular physical activity, spending time in nature, listening to calming music, journaling, engaging in hobbies, connecting with loved ones, getting enough sleep, maintaining a healthy diet, practicing mindfulness, and seeking professional help.
Chronic Stress over an extended period of time can lead to this diagnosis.
Hint: Prolonged feelings of sadness.
(Clinical) Depression.
Fun Fact: Utilizing stress management techniques can assist in decreasing stress, and can assist with lessening symptoms of anxiety and depression.
Positive Stress, received from something like a wedding or a job promotion, is called...
Hint: This word starts with an "E"
Eustress
Fun Fact: The word "eustress" comes from the Greek word eu, which means "good".
Scents like peppermint, spearmint and citrus have therapeutic effects. The practice of utilizing scents to reduce stress is called...
Hint: Word starts with an "A"
Aromatherapy
Fun Fact: The odor molecules from essential oils can interact with the automatic nervous system to promote relaxation.
What are two effects/symptoms associated with acute stress?
Hint: How stress affects the body.
Dizziness, high blood pressure, increased heart rate, foggy thinking, irritability, etc.
These are items that can be safety squeezed or used to reduce immediate stress and allow a safe outlet for the stress.
Stress Ball and fidget toys.
Fun Fact: Fidget toys can help with stress by providing sensory stimulation, distracting from anxious thoughts, and channeling nervous energy.
Stress that happens suddenly, is surprising, and is short-term is called...
Hint: Starts with an "A"
Acute Stress
Negative Stress often leads an individual to "feeling in..."
Hint: "I am in ...", starts with a "D"
Distress
A common stress management exercise that involves breathing and stretching
Hint: We have this program often!
Yoga, meditation, or exercise.
What are two signs/symptoms of someone with high amount of stress (i.e Chronic stress)?
Name some hobbies or activities that can assist with reducing stress.
Trick question! Most, if not all hobbies, can reduce stress if done in moderation and within positive environments.
Some examples include: Dancing, singing, drawing, painting, colouring, playing sports, going on walks, etc.
Name 3 different kinds of pressures that can happen in a school/work setting that may cause stress
Laughter triggers the release of what endorphin that makes you feel good
Hint: Word start with a "D"
Dopamine
Fun Fact: Dopamine helps regulate the stress response and regulates someone's coping responses to stress.
What is an example of an environmental stressor?
Hint: Something in your space that might cause stress.
Bright lights, loud noises, extreme temperatures, large crowds, crime, natural disasters, etc.
These are the hormones that are triggered in the stress response
Hint: One starts with the letter "A", another starts with the letter "C"
Adrenaline and Cortisol, which are known to lead to long-term effects such as weight gain, heart disease, stroke, and other health complications.
This is a technique that originated from the army, where you are clenching your muscles then relaxing them to help you relax or sleep.
Hint: We have talked about this during relaxation group.
Progressive muscle relaxation