True or False?
True or False:
Stress is an emotional and physical response to a demanding situation that MAY include a worry, a feeling of being overwhelmed, increased heart rate, headaches, sleep problems, procrastination, or more.
True!
This breathing technique involves slowly inhaling, holding, exhaling, and holding again for equal counts.
Box Breathing! Extra points for practice.
You have a big test tomorrow and start to feel overwhelmed and panicky. What would you do?
deep breathing, take a short break, make a simple study plan, positive self-talk
You forgot about a homework assignment that’s due today and feel your stomach drop. What would you do?
take a breath, turn in what you can, talk to the teacher, problem-solve instead of shutting down!
Healthy or Unhealthy:
Avoiding the problem by completely ignoring it, even if it doesn't go away. This can look like avoiding others or refusing to talk, or even THINK about something that is stressful to us.
Unhealthy! It is important to address our stress, or it can grow stronger.
True or False:
Stress can cause emotions including anxiety, self doubt, and anger. When these feelings are ignored or are note coped with, they can make the stress feel worse!
True! Remember, managing our feelings isn't about eliminating emotions, but about dealing with them in a healthy way.
This skill asks you to name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.
54321 Grounding! Points for practice.
Someone says something rude to you in class and you feel your anger rising fast. What would you do?
pause before reacting, walk away, use “I” statements, talk to a trusted adult
You’re taking a test and your mind suddenly goes blank. What would you do?
pause and breathe, skip the question and come back, use grounding, positive self-talk (“I know this”)
Healthy or Unhealthy:
Thinking about the problem over and over until we find a solution.
Trick question... this can be positive AND negative! Problem solving can be a healthy way to deal with a stressor.
However, when we do this too much, its called "RUMINATION", which is when we think about a stressor over and over and it impacts our mood negatively.
True or False:
Stress can lead us to withdrawl (not engage with) our family and friends.
True!
This strategy involves tensing and then relaxing different muscle groups to reduce physical stress.
You have a lot of homework and feel like shutting down and doing none of it. What would you do?
break tasks into smaller steps, start with the easiest one, use a timer, ask for help
You hear classmates whispering and think they’re talking about you. You feel anxious and distracted. What would you do?
check the facts, refocus attention, use a coping thought, avoid assumptions
Healthy or Unhealthy: Playing video games or watching TV as a way to cope with stress.
Unhealthy coping!
Screens can actually make our stress work and do not directly address our stress, even if it makes the discomfort go away temporarily. This is called AVOIDANCE.
True or False: Stress is always bad.
False! There are HEALTHY levels of stress, like when we need to get something done and stress helps us accomplish this goal. Stress is an issue when is starts to grow to an unhealthy level, where we experience negative effects.
This skill includes making a list of things you need to get done that are contributing to stress.
Your friend is ignoring your texts and you start assuming they’re mad at you. What would you do?
check the facts, avoid jumping to conclusions, communicate directly, distract until you have more info
You have multiple assignments due and feel completely overwhelmed. What would you do?
break tasks into smaller steps, prioritize, use a planner, ask for help, take short breaks
Healthy or Unhealthy:
Listening to music to calm down.
Healthy! Listening to music can be a great way to relieve stress.
What are some signs YOU experience when you are stressed?
Points for identifying 3 signs of stress.
True or false: Going outside for even short amounts of time can help reduce stress.
True! Going outside releases positive, stress fighting hormones that help us fight stress!
You’re so stressed you feel it in your body (headache, tight chest, etc.). What would you do in that moment?
grounding, breathing exercises, progressive muscle relaxation, take a short reset break
You get called on in class and feel your heart racing and face getting hot. What would you do in the moment?
slow breathing, grounding (feet on floor), give yourself time to think, remind yourself it’s okay not to be perfect
Give an example of a healthy and unhealthy way to relieve stress (not listed in this game!)
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