Handling Stress
Student Learning Outcomes (SLO)
As a result of participating in the workshop, students will be able to:
• Define stress, recognize signs of stress, and identify proactive measures to prevent and cope with
stress.
•
I.
Develop personal stress reduction strategies using the Five-Step Task Response Procedure.
Define Stress
•
What is stress?
o
•
Stress can be good or bad
o
II.
Stress is anxiety, strain, or tension caused by a new burden or outside force.
Stress results in an internal struggle that often causes apprehension, misgiving,
or uneasiness (Webster’s Dictionary).
Have class provide examples of both
•
Stress was originally an engineering term (page 242 – Ch 6)
•
Stress can be imposed by either internal or external forces
Signs of Stress
•
Ask students, “When do you feel stressed?”
•
Have students provide signs of stress.
For example:
Changes in sleep patterns; taking longer to fall asleep; waking up tired & not
well rested
• Changes in eating patterns
• More frequent headaches than is normal for you
• Shorter temper than is normal for you
•
•
•
•
•
•
•
III.
Recurring colds and minor illness
Frequent muscle ache and/or tightness
More disorganized than normal for you
Increased difficulty in task completion
A greater sense of persistent time pressure
Increased generalized frustration and anger
The Five-Step Task Response Procedure for Stress Reduction
 HANDOUT: Five-Step Task Response Procedure for Stress Reduction
•
IV.
Distribute the “Five-Step Task Response Procedure for Stress Reduction” handout to
students and review each step.
Proactive Stress Management
 HANDOUT: Stress Prevention Techniques
•
For this exercise, ask students to give examples of what they can do to prevent stress.
What activities can they participate in that will help them in stressful situations? Write
them on the board.
For example:
•
•
•
•
•
•
•
Add a physical workout to your schedule at least every other day. One does not
need to be gifted athletically to accomplish this. You can jog, power walk, use
stepper, rowing or biking machines, swim or any other form of exercise. Do not
see this as 'recreational time' that can be blown off. Physical activity is a great
way to insure that life's minor stresses do not build.
Set both long term (this quarter or this year) and short term (this day or this
week) goals. Write them down. Make them part of your time management
schedule.
Manage your time. Develop a schedule that provides for academic, social and
physical time. Follow the schedule! Seek the help of an advisor in developing
better time management skills.
Each day find twenty minutes of 'alone time' to relax. Take a walk, write in a
journal or meditate.
Don't sweat the small stuff...always ask yourself if the issue at hand is worth
getting upset about. If it isn't affecting your goal achievement, it may not be
worth fretting over.
Humor and positive thinking are important tools in stress management.
Most importantly, communicate! Talking to a person who you trust be they a
friend, roommate, family member, professor, significant other or co-worker
about issues of concern is helpful. We all need someone to listen.
V.
Relaxation Techniques (15 minutes)
HANDOUTS: Quick Mini-Relaxation Strategies & Breathing Relaxation Technique
•
Using an exercise of your choice from the above mentioned Handouts, have students
perform one or more of the relaxation techniques.
•
Ask students if the activities worked? Do they feel more relaxed?
KIN 370 Stress Management for Healthy Living
Breathing Relaxation Technique
The exhalation phase of the breathing cycle is the relaxation phase. If you focus your attention on the
exhalation phase, a feeling of sinking down, slowing down, heaviness, you will experience a feeling of
relaxation. These sensations when felt during the exhalation phase of the breathing cycle will carry you
into a state of relaxation.
In using the breathing rhythms to relax, you must remember and follow four basic criteria.
Breathe normally. Observe the breathing cycle passively. Let your body breathe by itself and quietly
observe yourself breathe just as if you were a bystander.
Disregard the inhalations. Do not think about the inhalations at all. Permit your body to inhale by itself
without any conscious thought on your part.
Focus your attention on the exhalation phase of the breathing cycle. Concentrate and think about the
exhalations.
Feel and experience key sensations as you exhale. The sensations you may notice are sinking down,
slowing down, heaviness, and an overall letting go or feeling of relaxation. The key to the breathing
rhythms is to feel the sensations as you exhale and only as you exhale. To enhance the relaxation effect,
you must synchronize the key feelings with the exhalation phase.
DIRECTIONS
Assume a comfortable relaxation position with as much support as possible. Do not cross the arms or
legs. During this exercise, be sure to maintain a passive attitude and to allow relaxation to occur.
When ready, allow yourself to close your eyes and for the first several breathing cycles (e.g., 2-5), quietly
observe the air as it enters and leaves your nose.
Now, for the next several breaths, focus only on the exhalation phase of the breathing cycle, notice the
warmth of the air as it leaves your nose and r-e-l-a-x as you exhale ............... and r-e-l-a-x as you exhale
............... and allow yourself to l-e-t go as you continue to focus on your exhalations ..........................
and r-e-l-a-x as you exhale ....................... and r-e-l-a-x as you exhale .......................
Now, as you exhale, feel or sense the body s-i-n-k-i-n-g d-o-w-n into the supportive environment
............................
Notice the body sinking d-o-w-n ..................... and d-o-w-n more and more with each exhalation
................................
At this time, as you exhale, feel the body s-l-o-w-i-n-g d-o-w-n .......................................... You may notice
the breathing rhythm slowing down or possibly the heart beat slowing down, or possibly just an overall
sense of patience. Each time you notice any of these sensations, allow the body to let go and relax more
and more ............... letting go, sinking down, and r-e-l-a-x-i-n-g .....................................
Now, remain in the relaxed state for several moments .................. and, when ready to end the
relaxation, take a deep breath as you flex, stretch, and open your eyes.
http://perth.uwlax.edu/hper/Courses/HED-354/Relaxation_Technique.html
http://www.csupomona.edu/~jvgrizzell/kin370/extras/relaxtechnique.html
KIN 370 Stress Management for Healthy Living
Quick Mini-Relaxation Strategies
You can do these exercises while taking notes in a class, while waiting in check-out lines, at stop lights, in
the midst of studying or taking test, on the john, while waiting for some who is late.
Do these regularly and they might become automatic after awhile. But, learning to master stress is like
learning any other skills - practice, practice, practice.
So, take 10 or 15 seconds every hour or so and do it - even if you have to tie a proverbial string around
your finger as a reminder.
Really Fast Progressive Muscle Relaxation
•
•
•
•
•
•
•
•
While seated, tense yourself all over, a part at time.
Pull your toes up to tense some of your leg muscles,
tense your thighs,
your buttocks,
take a deep breath and hold it,
tense your arms and fists, your jaw,
close your eyes tightly.
Hold it for 5 seconds, then let go all at once, and feel the tension leave your system.
Ideal Relaxation
•
•
•
With your eyes closed, take a moment to create, in your mind’s eye, an ideal spot for relaxation.
You can make it anyplace real or imagined.
See yourself in comfortable clothes.
Now, once you have created it, go back there for 15 seconds whenever you feel the need to
relax.
Anxiety vs. Depression
Anxiety Symptoms
I often feel shaky or tremble
I experience muscular tension or aches
I feel edgy and keyed up
I am easily tired
I feel restless most of the time
I am startled easily
I feel irritable
I have problems falling or staying asleep
I have difficulty concentrating, I keep
forgetting things
I keep worrying all the time; I dwell on
problems
Depression Symptoms
More often than not, I am depressed for
most of the day
I have lost my enthusiasm for most activities
I am having problems sleeping - insomnia or
hypersomnia
I feel tired or fatigued most of the time
I have a low opinion of myself; I usually feel
worthless or guilty
I am unable to concentrate; I am indecisive
I feel either edgy or slowed down
I have suicidal thoughts; I don't want to be
here anymore
I have had significant weight gain or loss not
due to dieting
I have nightmares about my EGR 100 class 
Benefits of Learning Stress Management
Some people may wonder if learning Stress Management skills is worth all the effort. Research has
shown that an individual who learns Stress Management gains a tremendous number of benefits when
compared to people who haven't learned Stress Management. Techniques like exercise, improved
nutrition, relaxation, stress resistant thinking, etc., help not only to reduce stress, but also reduce the
risk of developing a number of common health problems. The psychological and physiological benefits
include:
Psychological Benefits
• Improves self esteem
• Improves self confidence
• Reduces anxiety levels
• Reduces risk of depression
• Reduces risk of panic attacks
• Less reliant on alcohol
• Improves coping skills
• Reduces anger levels
• Improves relationships
• Improves quality of life
• Greater optimism
• Greater efficiency at work
• Improves concentration
• Improves memory
• Reduces anxious thinking
• Reduces feelings of frustration
• Increases feeling of control
• Improves decision making
• Make less mistakes
• Reduction in mood swings
• Less sensitive to criticism
• Improves interaction with others
Physiological Benefits
• Lowers blood pressure
• Reduces heart attack risk
• Reduces stroke risk
• Reduces osteoporosis risk
• Lowers risk of developing certain cancers
• Boosts immune system
• Suffer less colds and flu
• Reduces constipation
• Lowers risk of type II diabetes
• Reduces risk of gall bladder disease
• Reduces risk of diverticulitis
• Boosts energy levels
• Improves sleep pattern
• Keeps arteries more flexible
• Improves cholesterol profile
• Blood clots less easily
• Reduces risk of impotence
• Reduces back pain
• Lowers stress hormone levels
• Reduces muscle tension
• Improves sex life
Stress Self Test
Stress Self-Test © Professor Cary Cooper Ph.D.
Circle the appropriate number to show how often you have been troubled by the following:
0 = Never/rarely; 1 = Occasionally; 2 = Frequently; 3 = Always/nearly always
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
Constantly getting annoyed with people
Difficulty in making decisions
Loss of sense of humor
Suppressed anger
Difficulty concentrating
Inability to finish one task before rushing into another
Feeling you're the target of other people's animosity
Feeling unable to cope
Wanting to cry at the smallest problem
Not interested in doing things after coming home from work
Waking up and feeling tired after an early night
Constant tiredness
Lack of appetite
Craving for food when under pressure
Frequent indigestion or heartburn
Constipation or diarrhea
Insomnia
Tendency to sweat for no good reason
Nervous twitches, nail biting, etc.
Headaches
Cramps and muscle spasms
Nausea
Breathlessness without exertion
Fainting spells
Impotence or frigidity
Eczema
Remember this is only a rough guide
Total score: 0 - 25 (Not many symptoms of Stress)
Total score: 26 - 52 (Moderate Stress)
Total score: 53 - 78 (Very High Stress)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3