Stress Management Techniques By Ms. Yao & Ms. Henry

Bell Ringer  Take out a piece of paper  Write 3 different things that cause stress in your life  Take 3 minutes to think about it because you will be coming to the front of the class to give a speech!

 Did any of you feel stressed?  Did any of you not feel stressed at all?  Stressed or not, why do you think you felt this way?

Relaxation Techniques  Deep Breathing Meditation  Progressive Muscle Relaxation  Visualization  Aromatherapy 

Deep Breathing Meditation

Progressive Muscle Relaxation

Visualization

Aromatherapy

How it works  Inhale soothing scents  Olfactory system processes the scent  Sends the therapeutic benefits of the aroma to the brain  Scents include:  Chamomile  Lavender  Lemon marjoram  Orange Benefits  Relaxes tight muscles  Relieves stress & tension

 Brings your nervous system back into balance  Helps keep your mind and body relaxed, calm, & focused  There are multiple techniques to fit your lifestyle  Remember each of these techniques takes practice! Benefits of Relaxation Techniques

Sports & Exercising  Pumps up your endorphins  Helps increase production of your brain’s “feel-good” neurotransmitters  It’s meditation in motion  Sheds your daily tensions through movement  Focusing on a single task results in more energy & optimism  Helps to keep your mind calm & clear  Improves your mood  Increase self confidence  Lowers symptoms associated with mild depression & anxiety  Sleep improves which is often disrupted by stress, depression & anxiety

Fast & Simple Ways  Talk it out with friends  Cry it out (Big Boys Do Cry!)  Take a nap  Turn to your hobby  Creative writing  Journal or Diary  Scrapbooking  Drawing & Painting  Listening to music  Singing  Playing an instrument

Laughing  Boosts immunity  Lowers stress hormones  Relaxes your muscles  Prevents heart disease  Eases anxiety &fear  Improves your mood 

Charades  Get into a group of four with the people sitting near you.  Each group will grab four pieces of paper.  One per person  Don’t show your paper to anyone in your group!  You will have to convey the word or short saying using the charade rules.

Charade Rules  No sounds or lip movements are allowed  The actor cannot point out at any of the objects present  Cannot blatantly spell out the word  Alternate until each group member has acted out their card.

One Last Thing!  List 3 different stress techniques that you can use to lower the stressors you wrote about in the beginning of class.  Please hand it in with your name on it!