Lesson: Stress Management Strategies
Conversation
Answer the following questions. You might be asked to write them down or answer them out-loud.
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.
- d | t - overwhelming
- d | t - disrupted
- d | t - drain
- d | t - shallow
- d | t - tackle
- d | t - pare
- d | t - fate
- d | t - scatter
- d | t - boost
- d | t - trigger
- d | t - soothing
- d | t - word
- d | t - word
- d | t - word
- d | t - word
- d | t - word
- d | t - word
- d | t - word
- d | t - word
- d | t - word
- d | t - word
- d | t - word
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.
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 increase risk for heart attacks. Stress *does a number in your mind and body draining your immune system and messing with your ability to concentrate. Having ten sore muscles, shallow breaths, increase 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 study government, we get it. But, here are few tips that will help you to feel calmer inside when your outside life gets to 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 the completing of repetitive task allows your brain to pare down and focus. The perfect your fate 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 trigger 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 to your thighs and finally your little toes. Repeat as you need it until every muscle is completely relaxed. Then, sleep like a baby.
Two: Get out for good vibes. Ommm * doggie paddle your way through stress. The spiritual * used yoga and meditation helped focus the mind and stave off feelings of anxiety. Yoga not for you? That´s ok! Go outside for a good * natural light and a little jog. Exercises lessens anxiety and helps maintains feelings of calm even in the face of distressing events. Hey, leave the headphones behind. All the distracting chatter from those texts in 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 you´re not getting condoning a motional 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 * lavender have proven distressing effects. So go buy a lavender scented candle or pick up some * tea. Take a moment to yourself and breathe in the goodness.
There you have * 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 and 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, into your nose and out to your mouth.
Writing practice
Write a couple of paragraphs ---->>>> instructions <<<<-----. Make sure to use words you learned from the text and try to make it as long as you can.
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