Stress Basics
What is Stress?
A physical and/or emotional response to pressure or demands.
Name two healthy coping skills.
Grounding, reaching out to support, deep breathing, urge surfing
What are the three types of triggers?
Internal, external, and sensory triggers causes stress, cravings, or emotional reactions.
What is mindfulness?
Actively paying attention to the present moment without judgment.
Name three healthy daily habits.
Hydration, sleep, exercise, journal, eating
Name three physical signs of stress.
Fatigue, increased blood pressure, headache, tight muscles, racing heart
What are two benefits of journaling?
Helps identify emotions and patterns, reduces stress and anxiety, boosts mood, and increases self-awareness
Name three common triggers.
Conflict, isolation, anger, sadness
Name two grounding techniques.
5-4-3-2-1 senses, visualization, meditation, yoga
Why is sleep important for stress?
It restores the brain and improves emotional control.
What hormone is released during stress?
Cortisol
What is progressive muscle relaxation?
Tensing and releasing muscles to reduce stress.
What is a social trigger?
Stress caused by people or situations involving others.
What is mindful breathing?
Focusing attention on the breath to calm the mind.
How does hydration help stress?
Proper hydration supports brain and body regulation.
What is the ‘fight‑flight’ response?
The body's automatic survival response to perceived danger.
Name two cognitive coping skills.
Visualization, re-framing negative thoughts, journaling, positive self-talk, gratitude practice, mindfulness
What does HALT stand for?
Hungry, Angry, Lonely, Tired
What is ‘observing without judgment’?
Not labeling thoughts or feelings as good/bad.
What is self‑care?
Any intentional action taken to care for your physical, mental, and emotional health to improve your well-being and manage stress
What are the three sources of stressors?
Frustration, Pressure, Conflict
What is an emergency coping plan?
A quick list of steps for overwhelming stress.
What is a high‑risk situation?
Any situation that increases the chance of relapse.
What is body scan?
Bring your attention to different parts of your body to become more aware of physical sensations without judgment.
What is a stress management plan?
A personalized, structured approach to identifying and handling stress to improve overall well-being