Lesson:Stress Management Strategies

Conversation

Answer the following questions. You might be asked to write them down or answer them out-loud.

1. What is stress?
2. What causes stress?
3. How do you recognize stress in your life?
4. Have you been under stress recently?
5. How does stress affect you?
6. How often do you think you feel too much stress?
7. Do you like being busy?
8. What do you do when you feel stressed?
9. How can you eliminate stressful situations?
10. What do you think is the greatest cause of stress for most people?
11. Which would you choose, a stressful job with very high pay or a relaxing job with considerably low pay? Why?

Vocabulary

Look at the vocabulary below. Take time to explore the links for their definitions in English and their translations to Portuguese. When you are done, make a sentence with each word. Ask your teacher if you should write them down or say them out loud.

DT   overwhelming

DT   disrupted

DT   drain

DT   shallow

DT   tackle

DT   pare

DT   fate

DT   scatter

DT   boost

DT   trigger

DT   soothing

DT   clinch

DT   laughter

DT   condone

DT   appeal

DT   stash

Video

Watch the following video but DON'T read the transcript yet.

After watching the video do this listening exercise.

Reading practice

Read the following transcript then do the associated reading comprehension exercise.

Transcript:

Tests, traffic, twitter! Oh, it's all so overwhelming and stressful. But who has time to relieve stress when it's constantly building and building. Well, we hope you do, because studies have shown that too much stress leads to headaches, higher blood pressure, an upset stomach, memory loss, disrupted sleep and increased risk for heart attacks. Stress does a number on your mind and body, draining your immune system and messing with your ability to concentrate. Having tense, sore muscles, shallow breath, increased heart rate; these are all signs that you might be too stressed out. Hey, we all know that you can't take fewer classes, you can't quit the track team or resign from student government, we get it. But, here are a few tips that will help you feel calmer inside when your outside life gets too hectic.

One: Stay in and recuperate. When stressed, you might feel the need to tackle everything on your to-do list, all at once, but that sets you up for burnout and failure. Instead, find a simple routine task to complete at home, like doing the dishes or vacuuming. Studies show that completing a repetitive task allows your brain to pare down and focus. The perfect cure for your worried scattered mind. After you finish cleaning your house, clean yourself. Yes, we wrote that! Clean yourself! Because a warm bath or hot shower will boost your mood. Studies have shown that the sensation of warm water triggers responses in the body and brain similar to those triggered by emotional warmth. So, think of your next shower like a soothing liquid hug. Hmm, uh I feel good. If you find stress keeping you up all night, try progressive muscle relaxation just before bed. That is a fancy way to describe clinching up every muscle in your body for a few seconds, and then letting go. Lie on your back and start with your forehead, continuing through your tummy, down through your thighs and finally your little toes. Repeat as needed until every muscle is completely relaxed. Then, sleep like a baby.

Two: Get out for good vibes. Ommm... downward doggy paddle your way through stress. The spiritual mantras used in yoga and meditation help focus the mind and stave off feelings of anxiety. Yoga not for you? That's ok! Go outside for a good dose of natural light and a little jog. Exercise lessens anxiety and helps maintain feelings of calm even in the face of distressing events. Hey, leave the headphones behind! All the distracting chatter from those texts and emails and tweets can wait. And hey, instead of texting, emailing or tweeting your best friend, why don't you guys just meet up? And get in a good laugh. Because laughter injects a surge of endorphins into the body, which creates feelings of happiness and euphoria. Which is why you like them so much?

Three: Here's the best one: Treat yourself to something yummy. Hmm, chocolate. Alright, look: We're not getting condoning emotional eating because that's a whole other thing. But there are treats that you can keep handy that will improve your mood. Like dark chocolate. Certain chemicals in chocolate help relax the blood vessels, which reduces blood pressure. You can also appeal to your sense of smell for relaxation. The aromas of spearmint and lavender have proven de-stressing effects. So go buy a lavender scented candle or pick up some spearmint tea. Take a moment to yourself and breathe in the goodness.

There you have it, Wellcasters: Our quick tips for stress relief. You're gonna have to anticipate that life will be filled with ups and downs. So, when the challenges do come, you can take comfort now in knowing that there is a warm shower just on the other side of your bathroom. Or a delicious piece of chocolate stashed in your bag. So yummy. Be sure to incorporate stress relief strategies into your daily routine. Make them as essential as breathing- in through your nose and out through your mouth.

Writing practice

Write a couple of paragraphs talking about what was the most stressful experience you have ever had. How did you manage it? Make sure to use words you learned from the text and try to make it as long as you can.

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