Stress Management

Priming Activity
READY… POSE!
IN 20 SECONDS
Group 1
Group 2
Group 3
Group 4
Group 5
Group 6
READY… ANSWER!
 HOW DO YOU FEEL WITH THE ACTIVITY?

 WAS IT EASY OR DIFFICULT TO PROJECT WHAT IS IN
THE PICTURE? WHY SO?
 WHAT ARE THE VARIOUS FEELING/EMOTION
DEPICTED IN THE PICTURES?
 COULD YOU DIRECTLY SAY THE CONDITION OF A
PERSON BY THEIR LOOKS OR POSES? Why?
 WHEN CAN YOU SAY THAT THE PERSON IS TANGLED
FREE?
OBJECTIVES:
 Define key terms related to stress,

 Explain the physiological and psychological
changes that occur in response to stress.
 Identify the positive and negative effects of
stress.
 Identify various stress management
techniques and the benefits of each
technique.
 Explore and apply the content in a
personally meaningful manner.
KEY TERMS: READY… SAY!
 A technique that involves the identification, challenging, and replacement of irrational or maladaptive
thoughts with more rational, adaptive, or positive thoughts.
 Cognitive restructuring
 A relaxation technique consisting of deep abdominal breathing designed to expand and contract the
diaphragm, slow breathing, and regulate oxygen intake.
 Diaphragmatic breathing
 Activation of the sympathetic nervous system that occurs in response to a stressor and prepares the
organism for dealing with a stressor.
 Fight-or-flight response
KEY TERMS
 A relaxation technique involving the use of language to create calming, sensory rich
experiences in one’s imagination.
 Guided imagery
 A return to equilibrium following activation of the stress response system.
 Homeostasis
 A relaxation technique that combines focusing on a specific object or sensation while
disengaging from other distracters and regulating internal experiences through non-
judgmental acceptance.
 Meditation
KEY TERMS
 A relaxation technique involving the repeated tensing and relaxing of various
muscle groups throughout the body.
 Progressive muscle relaxation (PMR)
 Emotional, cognitive, behavioral, and physiological reactions a person
experiences in response to environmental threats or demands.
 Stress
 Stress hormones that are released by the body during a fight-or-flight
response.
 Cortisol and Norepinephrine
 Any event or stimulus that causes stress.
 Stressor
 refers to a collection of physiological, emotional, behavioral and
cognitive reactions that occur in response to environmental demands.
 can be defined as a state of worry or mental tension caused by a
difficult situation.
 is a natural human response that prompts us to address challenges
and threats in our lives.
PICTURE OF YOU or ME BEING…
Body Responses to Stress
 When threatened by environmental dangers, changes, or demands,

humans experience a variety of physiological and psychological changes.
If the demands of the situation are deemed to be greater than the
available coping resources, an “alarm” or ”Fight-or-Flight Response” is
generated. Then sympathetic nervous system is activated, and hormones,
including adrenaline and noradrenaline, are released into the blood
stream.
STRESSORS Affecting the…
 Heart and respiration rates accelerate and blood pressure increases,

enabling the body to quickly circulate oxygen-rich blood to the brain and
large muscles of the body. Blood is redirected away from the extremities
to the core, and digestive processes are slowed. Muscles tend to become
tense, eyes widen, and hearing becomes more acute. Sweat glands activate
to cool the body, and the skin often becomes paler or flushed.
Resulting to…
 The fight-or-flight response tends to generate various psychological processes.

Attention becomes heightened and narrowed, with particular focus on threat relevant
cues, and one’s ability to attend to and concentrate on other tasks can be impaired.
Short-term memory and decision-making abilities can also be negatively affected by
high stress, and, emotionally, people tend to report feeling jittery, “on edge”, fearful,
anxious, and restless. Pacing, fidgeting, and avoidance behaviors are common
behavioral manifestations of a stress-induced alarm reaction, and many people
experience an urge to avoid the stressor or to flee from the situation. If the person is
able to successfully manage or avoid the stressor, the body begins to return to
homeostasis.
BENEFITS OF STRESS
 Stress is a natural adaptive response that serves a

protective function. At moderate levels, stress helps alert
us to potential threats in the environment and enables us
to focus our attention on resolving the threat. Stress also
provides us with the energy needed to confront or retreat
from the threat via the “fight-flight” response.
COSTS OF STRESS
 prolonged or intense stress can be associated with a variety of negative physical and
psychological outcomes
 excessive stress leads to diminished attention, concentration, decision-making, and short-term
memory
 High stress can also lead to a variety of emotional disturbances, including irritability,
depression, and anxiety disorders
 Chronic high stress is associated with serious physical health concerns, including
cardiovascular disease, hypertension, immunosuppression and more frequent illnesses, sexual
dysfunction, gastrointestinal disorders, and recurrent headaches.
CAUTION
 High levels of stress are also associated with a variety of behaviors and lifestyle choices that can have
negative health outcomes. Research indicates that individuals experiencing high stress are more likely to
engage in excessive alcohol consumption and increased use of drugs and tobacco products. Ironically,
alcohol increases cortisol levels, which can prolong the feeling of tension generated by stress responses.
Stress can change the way the body processes alcohol, resulting in a reduction in the pleasant effects of
alcohol and increased craving for more alcohol. In addition, chronic alcohol consumption and tobacco use
are leading causes of a variety of chronic health problems, including lung and liver cancer, cirrhosis of the
liver, emphysema, coronary heart disease, and stroke. It is important to recognize that exceptionally low
levels of stress can have negative consequences as well. For example, when arousal levels are too low,
people generally experience boredom, poorer cognitive and physical performance, procrastination, and
lack of attention to detail.
consists of a wide spectrum of
techniques and psychotherapies aimed
at controlling a person's level of stress,
especially chronic stress, usually for the
purpose of improving everyday
functioning.
APPLICATION
 Relaxing Exercise…
 Comforting Song
 Encouraging Lines
 Healthy Lifestyle
Criteria
 Unity / ensemble work 25

 Mastery
25
 Projection/Stage Presence 25
 Overall Impact 25
It's not stress that kills us, it is our reaction
to it.” “Stress is the trash of modern life –
we all generate it but if you don't dispose
of it properly, it will pile up and overtake
your life.”
SAY..
Philippians 4:13 “I can do all things
through Christ that strengthens me.”

Stress Management

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Priming Activity

 HOW DO YOU FEEL WITH THE ACTIVITY?

 Define key terms related to stress,

 When threatened by environmental dangers, changes, or demands,

 Heart and respiration rates accelerate and blood pressure increases,

 The fight-or-flight response tends to generate various psychological processes.

 Stress is a natural adaptive response that serves a

 Unity / ensemble work 25

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