Self Management Grade 8 – Lesson 1
Objectives:
- Students will grasp the body’s stress reactions and learn effective stress management techniques.
- Students will delve into their emotional and behavioral reactions to stress.
Introduction: Defining Stress
Stress encompasses the body’s reaction to demands and pressures, a natural response. Stress can influence our lives both positively and negatively. For instance, it can propel us to study hard for a significant test. Yet, excessive stress over the test can hamper our ability to concentrate.
How do you define stress? What does stress mean to you?
Note a few examples on the board.
Form small groups of three to four students. Assign each group a few minutes to brainstorm various sources of stress in our lives.
Each group should select their top two stressors and jot them on separate sheets of paper (8½ x 11 inches). Have each group share their chosen stressors. Aim for diverse stressors among the groups.
Teens face a wide range of stressors that can vary based on their individual circumstances and experiences. Here are a few common examples of stressors that teens might encounter:
- Academic Pressure: High expectations for grades, assignments, exams, and the desire to excel in school can contribute to stress.
- Social Relationships: Issues with friends, peer pressure, conflicts, or the desire to fit in can cause stress.
- Family Dynamics: Conflict with family members, parental expectations, and changes in family structure can be stressful.
- Extracurricular Activities: Balancing multiple activities, sports, clubs, and hobbies can lead to time management challenges.
- Body Image and Appearance: Concerns about physical appearance and body image can contribute to stress and self-esteem issues.
- College and Future Planning: Pressure to choose a career path, apply to colleges, and make decisions about the future can be overwhelming.
- Technology and Social Media: The constant presence of social media and online interactions can lead to comparison, cyberbullying, and feeling “always on.”
- Time Management: Juggling school, extracurriculars, part-time jobs, and personal time can create stress related to time constraints.
- Peer Pressure: Feeling pressure to conform to peers’ behaviors, whether related to academics, substance use, or other activities.
- Family Finances: Financial struggles within the family can impact a teen’s sense of security and well-being.
- Bullying and Harassment: Dealing with bullying, either in person or online, can be extremely stressful.
- Transitions and Changes: Moving to a new school, city, or country, as well as adjusting to major life changes, can induce stress.
- Health Issues: Personal health concerns or those of loved ones can cause significant stress.
- Romantic Relationships: Navigating romantic relationships, breakups, and emotions related to love can be stressful.
- Lack of Privacy: Teens may feel stressed if they perceive a lack of privacy or autonomy in their lives.
- Cultural or Identity Struggles: Adolescents dealing with issues related to culture, ethnicity, gender identity, or sexuality might experience added stress.
It’s important to note that stressors can be both internal (such as personal thoughts and feelings) and external (related to the environment and events). Teens may experience a combination of these stressors, and their response to stress can vary. Providing support and helping teens develop healthy coping strategies is crucial in managing these challenges.
Activity 1: Navigating Potholes
Prepare by using masking tape to outline a large rectangle (around six feet by 15 feet) in a spacious area (e.g., an empty classroom, gym, or wide hallway). Place the sheets of paper with the identified stressors inside the rectangle in random order.
This activity symbolizes the daily stressors teens confront. By helping them understand their body’s stress reactions, we empower them to manage stress in healthy ways.
Explain the symbolism: The rectangle signifies the path of daily life, and the sheets are metaphorical “potholes” representing stressors along this path.
Request a student to volunteer to cross the rectangle while blindfolded, avoiding the “potholes.” Allow them to choose another student as their guide, providing verbal directions.
Divide the rest of the class into two groups on opposite sides of the rectangle. One group will offer positive support (“You’ve got this!” or “Almost there!”) while the other will provide negative comments.
Debrief:
Use these guiding questions to facilitate discussion and record responses:
- What was it like to be blindfolded?
- What thoughts and feelings emerged?
- How did the blindfolded person’s stress change as they navigated with mixed messages?
- How did it feel to guide and support the blindfolded student?
- If you were on a side, did you offer positive or negative messages? How did it feel?
- How does this activity relate to real-life stress management?
- What enhances or hinders stress management?
- Do you encounter mixed messages about stress management?
- How do people handle stress?
STRESS CAN MANIFEST THROUGH THOUGHTS, FEELINGS, AND BEHAVIORS.
How does stress affect you?
- Physical symptoms – headaches, stomachaches, fatigue
- Withdrawal from people and activities
- Irritability or outbursts
- Unexplained tears and hopelessness
- Anxiety or nervousness
- Sleep and appetite disturbances
- Concentration difficulties
COPING SKILLS ARE ESSENTIAL TO MITIGATE THE IMPACT OF STRESS
What are different ways we can cope with stress?
There are numerous effective ways to cope with stress. Here are some strategies you can consider:
- Deep Breathing: Practice deep, slow breaths to calm your nervous system and reduce stress levels.
- Mindfulness and Meditation: Engage in mindfulness exercises or meditation to stay present and alleviate anxiety.
- Physical Activity: Regular exercise releases endorphins, which are natural stress reducers.
- Healthy Eating: Consume a balanced diet rich in fruits, vegetables, and whole grains to support your body’s stress response.
- Adequate Sleep: Prioritize getting enough sleep to restore your body and mind.
- Time Management: Organize your tasks, set priorities, and avoid overloading yourself.
- Social Support: Talk to friends, family, or a counselor about your feelings to gain perspective and emotional relief.
- Creative Outlets: Engage in hobbies like drawing, writing, or playing an instrument as a positive way to channel stress.
- Relaxation Techniques: Explore activities such as reading, taking a bath, or listening to calming music.
- Problem-Solving: Break down challenges into smaller steps, brainstorm solutions, and take action.
- Positive Self-Talk: Replace negative thoughts with encouraging and realistic self-talk.
- Limit Caffeine and other substances: Excessive caffeine consumption and substance use can exacerbate stress, so moderate your intake.
- Time for Yourself: Dedicate time to activities you enjoy, allowing yourself to recharge.
- Humor: Laughter can alleviate tension and boost your mood.
- Progressive Muscle Relaxation: Tense and then relax each muscle group in your body to release physical tension.
- Yoga or Stretching: Gentle stretching or yoga can ease muscle tension and promote relaxation.
- Nature and Fresh Air: Spend time outdoors to clear your mind and connect with nature.
- Journaling: Write down your thoughts and feelings to gain insights into your stress triggers and emotions.
- Practice Gratitude: Reflect on what you’re grateful for to shift your focus from stress to positive aspects of your life.
- Seek Professional Help: If stress becomes overwhelming, consider talking to a therapist or counselor for guidance.
Distribute the “Stress and Me” worksheet for a personal exploration of stress responses and coping mechanisms.
Remember, everyone is different, so it’s important to find coping strategies that resonate with you personally. Experiment with different techniques to discover what works best for managing your stress.
Closing:
Stress is a genuine concern for teens. By fostering comprehension of bodily stress reactions, we empower them to manage stress effectively and constructively.
Encourage students to identify and adopt personal stress management strategies, building resilience to navigate the physical, emotional, and social changes accompanying adolescence.
Lesson adapted from: Alberta Health Services