stress management

Ms. Paglione and Mr. Read

STRESS

MANAGEMEN

T

BELL RINGERFind a partner close to you and discuss:

• One thing that stressed you out in the past week• The strategy you used to cope with that stressor

HEALTHY VS. UNHEALTHY WAYS TO COPE WITH STRESS

• In pairs, open the envelopes on your desk. • Separate the phrases into 2 categories: Healthy

and Unhealthy• If you’re not sure about a phrase, leave it off to the

side and we’ll discuss it as a class

• Go for a walk• Spend time in

nature• Call a friend• Exercise• Write in a journal

● Play with a pet● Work in the yard● Get a massage● Read● Listen to music● Watch a comedy

HEALTHY WAYS TO COPE WITH STRESS

• Smoking• Drinking• Overeating • or undereating• Zoning out watching TV

for hours• Withdrawing from

friends, family, or activities

● Using pills or drugs● Sleeping too much● Procrastinating● Filling up every minute

of the day to avoid facing problems

● Taking out your stress on other people (lashing out, angry outbursts, physical violence)

UNHEALTHY WAYS TO COPE WITH STRESS

DECISION MAKING STEPS● Identify the problem● Consider the consequences● Take action● Evaluate/Reflect on your decision

4 A’S TO MANAGING STRESS• Avoid the stressor• Alter the stressor• Adapt to the stressor• Accept the stressor

AVOID UNNECESSARY STRESS• Learn to say, “no.”• Avoid people who stress you out• Take control of your environment• Avoid hot-button topics• Make a to-do list

ALTER THE SITUATION• Express your feelings• Compromise• Be assertive• Practice helpful time-management

ADAPT TO THE STRESSOR• Reframe problems• Look at the big picture• Adjust your standards• Focus on the positive

ACCEPTING THINGS YOU CAN’T CHANGE

• Don’t try to control the uncontrollable• Look for the upside• Share your feelings• Learn to forgive

SCENARIOS!• The 4 A’s are spread out around the room.• When the scenario is read, go to the A that you

think would best help relieve the stressor• There are no right or wrong answers!

SCENARIO #1

You accidentally leave your book in the cafeteria and when you go back to get it later, it is gone.

SCENARIO #2

You are already on the bus when you realize

you left your homework on the kitchen table. You know there will be

consequences for forgetting it.

SCENARIO #3

Another student calls you a name in class and it upsets you.

SCENARIO #4

You have a fight with a family member before school and now you can’t concentrate.

SCENARIO #5

Your sports practice goes longer than

expected one afternoon and now you have no time to study

for your test that is taking place tomorrow

morning.

SCENARIO #6

You are told you will have to give a presentation

to the class and you are terrified of doing this.

SCENARIO #7

You get a D on your latest test and the teacher tells you she will be calling your Mom or Dad tonight to

discuss this.

BRING IT ALL TOGETHER!

• Refer back to the stressor you wrote down at the beginning of class

• Consider each of the 4 A’s and write the possible consequences of each

• Pick the best option for the stressor• Does this outcome match how you handled the

situation in real life?

MAKE YOUR OWN DIALOGUE• Now it is time to create your own dialogue!

o Script out the stressful scenario you talked about during the bellringer and the “bring it all together” worksheet

o Include your stressor, the A you chose, coping strategies, the consequences and how the stressful situation is resolved