Learning Objectives:
- Understand stress as a natural response to demanding situations, both emotionally and physically.
- Evaluate personal self-care activities that promote good health and enhance overall well-being.
- Assess protective factors that contribute to mental health and foster resilience.
- Differentiate between healthy and unhealthy coping strategies.
Mindful Awareness Exercise:
Using chimes or a singing bowl, guide students to listen attentively to the sound and maintain focus until it naturally fades away.
Introduction
Stress is a normal part of our lives, serving as a response to the challenges we encounter. In moderation, stress can actually be beneficial, as it keeps us alert and productive. However, excessive and prolonged stress can lead to significant physical, emotional, and behavioral symptoms.
Prompt: Can you identify any symptoms of stress that you personally experience?
If students find it challenging to identify symptoms, provide some examples:
Physical: Disrupted sleep patterns, headaches, stomachaches, muscle tension
Emotional: Decreased motivation, heightened irritability/anger, anxiety, sadness, difficulty concentrating
Behavioral: Social withdrawal, unhealthy eating habits (overeating or undereating), substance use, nail biting, persistent preoccupation with stressors
Prompt: What are the main sources of stress in your life?
Explain: Not all stress is detrimental. In fact, stress can be a valuable tool that helps us overcome obstacles. However, when stress becomes overwhelming or prolonged, it can be problematic.
Prompt: When might stress become problematic?
To minimize the adverse effects of stress, it is essential to cultivate social support, develop emotional management skills, maintain a balanced lifestyle, and prioritize basic needs.
Activity 1: Cultivating Protective Factors
Protective factors encompass elements that contribute to mental health and foster resilience in individuals. Possessing a range of protective factors, such as nurturing relationships and effective coping skills, empowers individuals to overcome life’s challenges more effectively.
While certain protective factors, like genetics, family, and upbringing, are beyond our control, there are numerous factors within our control. We have the power to choose our friendships, determine our coping mechanisms, and shape our daily routines.
By directing our attention towards what we can control and nurturing these protective factors, we can enhance our ability to cope with the various challenges life presents.
Distribute the Protective Factors Handout.
Group Discussion Questions:
- Which protective factor has proven most valuable to you during times of stress?
- How have you leveraged this protective factor to your advantage in the past?
- What protective factor would you like to strengthen and develop further?
- How might your life be different if you were able to enhance this protective factor?
Activity 2: Nurturing Healthy Coping Strategies
Coping strategies encompass the actions we consciously or unconsciously employ to manage stress, resolve problems, or handle uncomfortable emotions. Unhealthy coping strategies may provide temporary relief but often result in long-term negative consequences. Conversely, healthy coping strategies may not provide immediate gratification but yield enduring positive outcomes.
Prompt: Can you provide examples of coping strategies you utilize when experiencing stress?
Optional: Generate a list of strategies on the whiteboard while engaging students in discussion. Differentiate the list into healthy and unhealthy categories.
If students find it challenging to identify coping strategies, offer some examples:
Healthy: Engaging in exercise, engaging in open communication about your concerns, practicing relaxation techniques (such as deep breathing), seeking support from others, making healthy dietary choices.
Unhealthy: Oversleeping or sleep deprivation, withdrawing from social interactions, expressing aggression, resorting to substance use or excessive alcohol consumption.
Activity 3: Self-Care Assessment
Self-care activities encompass practices that promote good health and enhance overall well-being. Many of these activities are likely already part of your daily routine.
In this evaluation, you will reflect on the frequency and quality with which you engage in various self-care activities. The purpose of this assessment is to help you gain insights into your self-care needs, identify patterns, and recognize areas of your life that require more attention.
Remember, there are no right or wrong answers in this assessment. You may find activities that hold no interest for you, while other activities may not be included. This list serves as a starting point to stimulate your thinking about self-care needs.
Distribute the Self-Care Assessment.
Group Discussion Questions:
- What stands out to you as you review your self-care assessment?
- Which self-care area would you like to focus on improving?
- What initial step can you take to initiate positive changes in this self-care area?
- How might your life be different if you were able to enhance your self-care practices in this specific area?