Stress Management
A mental, physical and/or emotional state that causes your body to respond as if you're in danger
What is stress?
Affects the way you think, feel and behave
What is mental health?
Why is sleep important
* multiple answers*
concentration
Behaviour
Memory
Physical, mental and emotional health
How can we promote positive mental health in the classroom?
Be nice/respect on another!
* multiple answers*
A fight with friends
Entering a new school
A science test coming up
Too many things to do at once (ie: homework and extracurricular activities and chores all on the same day)
What else?
Mental health can also affect
* multiple answers*
physical health, personal well-being, sleep, friendships, etc
Practice/habits for good health
What is hygiene?
What is one new thing you learned today?
Anything! Free points!!!!
Give an example of when stress can be helpful
When you have a deadline, it encourages you to get work done
A state of well-being that allows you to enjoy life
What is positive (or good) mental health?
How many hours of sleep should a child aged 5-13 get per night?
9-11 hours
A tool we can use on our electronic devices to help our body's prepare for sleep
What is night-mode?
Name 2 coping mechanisms for dealing with stress
Let your feelings out → Talk to a friend or trusted adult
Exercise
Write down how you feel
Find a hobby you enjoy
Use a breathing exercise
Listen to music you enjoy
Set small goals for yourself
What else can you think of?
Is it normal for mental health to change over time?
Yes, it's just like physical health and we need to always work on it
Your body's 24-hour cycle
What is your circadian rhythm?
If you want to get in a quick workout before bed, how soon before should you do it?
At least one hour before bed!
Name 3 signs and symptoms of stress
** multiple answers*
eeling annoyed, frustrated or moody
Feeling like you’re losing control
Not being able to relax
Constant worrying
Not being able to focus
Racing thoughts
Low energy
Headaches
Upset stomach
Nausea
Chest pain
Fast heart beat
Not being able to sleep
Name 3 tips for promoting a positive mental health
Understand its okay to feel sad, upset, angry, etc. → FEELINGS ARE HEALTHY!
Talk about how you feel
Being an active listener to your friends
Have a trusted adult you can speak with
Being respectful to your peers and creating a positive school-environment → Make pink-shirt day everyday!
Encourage and empower your friends to develop their self esteem & they’ll do the same for you
Set realistic goals for yourself (ie: Today i will write down one thing I like about myself)
Eat healthy and be active → Science show’s this helps your mental health!
Be mindful when using social-media and the internet
Name 3 sleep hygiene tips
Have a consistent bed and wake-up time
Avoid daytime naps
Relax before bed → read a book, gentle music, etc.
Avoid physical activity at least an hour before bed
Turn off ALL electronics at least an hour before bed
Set a schedule for night mode on your smartphones/tablets/iPods
Avoid anything caffeinated (coffee, tea, pop/soda)
How does the 4-7-8 breathing exercise work?
Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds