YouthSMART Stress Management Senior High 2017 2018

1. Stress Management
Youth
Supporting Mental Health And Resiliency Together
©2017 by Canadian Mental Health Association - Calgary Region
Reproduction prohibited in whole or part without express written permission

2. Stress Test
What is Stress?
Stress Response
Positive Stress
Effects of Stress
Stressors
Enhancing Wellness
Relaxation Techniques

3. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
1. I have problems falling asleep or staying asleep

4. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
1. I have problems falling asleep or staying asleep
2. I am uptight and can not seem to relax

5. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
1. I have problems falling asleep or staying asleep
2. I am uptight and can not seem to relax
3. I get angry if things do not go my way

6. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
1. I have problems falling asleep or staying asleep
2. I am uptight and can not seem to relax
3. I get angry if things do not go my way
4. I have difficulty concentrating

7. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
1. I have problems falling asleep or staying asleep
2. I am uptight and can not seem to relax
3. I get angry if things do not go my way
4. I have difficulty concentrating
5. I have a hard time finding fun things to do

8. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
1. I have problems falling asleep or staying asleep
2. I am uptight and can not seem to relax
3. I get angry if things do not go my way
4. I have difficulty concentrating
5. I have a hard time finding fun things to do
6. I feel tired during the day

9. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
1. I have problems falling asleep or staying asleep
2. I am uptight and can not seem to relax
3. I get angry if things do not go my way
4. I have difficulty concentrating
5. I have a hard time finding fun things to do
6. I feel tired during the day
7. I worry a lot about things going on in my life

10. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
8. I feel run down, sick, or unmotivated.

11. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
8. I feel run down, sick, or unmotivated.
9. I use alcohol, cigarettes, caffeine, or drugs.

12. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
8. I feel run down, sick, or unmotivated.
9. I use alcohol, cigarettes, caffeine, or drugs.
10. I laugh or smile less than I used to.

13. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
8. I feel run down, sick, or unmotivated.
9. I use alcohol, cigarettes, caffeine, or drugs.
10. I laugh or smile less than I used to.
11. I feel sad or disappointed.

14. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
8. I feel run down, sick, or unmotivated.
9. I use alcohol, cigarettes, caffeine, or drugs.
10. I laugh or smile less than I used to.
11. I feel sad or disappointed.
12. I like to be in control.

15. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
8. I feel run down, sick, or unmotivated.
9. I use alcohol, cigarettes, caffeine, or drugs.
10. I laugh or smile less than I used to.
11. I feel sad or disappointed.
12. I like to be in control.
13. I don’t have enough time for all the things in my life.

16. Stress Test
Rate each of the following statements on a scale of 1 to 4
1 Never or Seldom 2 Sometimes 3 Often 4 Always
8. I feel run down, sick, or unmotivated.
9. I use alcohol, cigarettes, caffeine, or drugs.
10. I laugh or smile less than I used to.
11. I feel sad or disappointed.
12. I like to be in control.
13. I don’t have enough time for all the things in my life.
14. I have a habit of clenching my fists, cracking my knuckles, twirling my hair,
or tapping my fingers.

17. Scores
Under 20 = Low Stress
21 to 30 = Medium Stress
31 and over = High Stress

18. What is Stress?

19. What is Stress?
• Stress is a normal reaction to the demands of life.
• When your brain perceives a threat, your body releases a burst of hormones
to fuel your fight/flight/freeze response.
• When the threat is gone, your body returns to normal.
https://www.youtube.com/watch?v=hnpQrMqDoqE&feature=youtu.be

21. Stress Response
Fight, Flight or Freeze Relaxed
Heart Rate
Pulse
Blood Pressure
Muscle Tension
Shallow Chest Breathing
Digestive Action
Body Temperature
Heart Rate
Pulse
Blood Pressure
Muscle Tension
Shallow Chest Breathing
Digestive Action
Body Temperature

22. What is Positive Stress?

23. Positive Stress
Positive Stress: Eustress
• Motivates and energizes
• Increases performance
• Adds short lived excitement
• Helps accomplish tasks
https://youtu.be/x_DMyF3GjCk

24. What are the effects of
Stress?

25. Effects of Stress
Mental
EmotionalBehavioral
Physical
STRESS

26. Effects of Stress
Mental
EmotionalBehavioral
Physical
STRESS
• No concentration
• Indecisiveness
• Confusion
• Loss of sense of
humor
• Negative thinking
• Over thinking

27. Effects of Stress
Mental
EmotionalBehavioral
Physical
STRESS
• No concentration
• Indecisiveness
• Confusion
• Loss of sense of
humor
• Negative thinking
• Over thinking
• Crying
• Anxiety
• Nervousness
• Depression
• Anger
• Frustration
• Worry
• Fear of
Failure

28. Effects of Stress
Mental
EmotionalBehavioral
Physical
STRESS
• No concentration
• Indecisiveness
• Confusion
• Loss of sense of
humor
• Negative thinking
• Over thinking
• Crying
• Anxiety
• Nervousness
• Depression
• Anger
• Frustration
• Worry
• Fear of
Failure
• Eat more or less
• Aggressiveness
• Increase in bad
habits
• Drinking
• Smoking
• Social Withdrawal

29. Effects of Stress
Mental
EmotionalBehavioral
Physical
STRESS
• Fatigue
• Headaches
• Muscle Aches
• Illness
• Sweating
• Can’t sleep
• Dizziness
• Decreased
immune
function
• No concentration
• Indecisiveness
• Confusion
• Loss of sense of
humor
• Negative thinking
• Over thinking
• Crying
• Anxiety
• Nervousness
• Depression
• Anger
• Frustration
• Worry
• Fear of
Failure
• Eat more or less
• Aggressiveness
• Increase in bad
habits
• Drinking
• Smoking
• Social Withdrawal

30. What causes Stress?

31. Causes of Stress
• Rumors/Drama/Bullying
• Try outs/Sports/Performances
• Break ups
• Fighting with friends
• Parents/Siblings
• Relationships
• Work
• Weather
• Traffic/Transit
• Noisy or crowded places
• Trouble with teachers
• Switching schools/Moving
• Exams/Grades
• Graduation
• Parent/Teacher expectations
• Homework
• Not enough time
• Too many commitments
External Stressors

32. Causes of Stress
• Death of a loved one
• Physical/Mental Illness
• Accidents/Injury
• Abuse
• Sexual identity
• Loss of a pet
External Stressors
Highly Stressful
• Moving to a new country
• Employment changes
• Divorce or break-up
• Problems with legal system
• Natural disasters

33. Causes Of Stress
• Thoughts, feelings, attitude towards external stressors
• Not getting enough sleep
• Procrastination
• Pressure to succeed
• Anticipating/imaging the worst case scenario
• Not making decisions/avoidance
• Low self-esteem
• Negative thinking
• Feeling disorganized
• Overall health and fitness levels
Internal Stressors

34. What is Wellness?
Wellness is Balance.
Enhancing our wellness decreases our stress.
Physical
Social
Emotional
Environment
Occupational
Intellectual
Spiritual

35. Finding Physical Wellness

36. • Get plenty of sleep and
rest
• Do relaxation techniques
• Eat healthy
• Drink water
• Play sports
• Walk or run
• Go for a bike ride
• Exercise
Finding Physical Wellness

37. Finding Social Wellness

38. Finding Social Wellness
• Talk about your feelings
• Find someone who understands
• Volunteer in the community
• Spend time with loved ones
• Ask for help
• Be around pets

39. Finding Emotional Wellness

40. Finding Emotional Wellness
• Set time for yourself
• Listen to music
• Read
• Watch a movie
• Be creative
• Journal
• Keep a sense of humor
• Thinking positively

41. Finding Environmental Wellness

42. Finding Environmental Wellness
• Creating home and school environments that are safe and clean
• Get outside for fresh air and sunlight
• Surround yourself with supportive positive people
• Find a place at school to take breaks
• Grow plants

43. Finding Occupational Wellness

44. Finding Occupational Wellness
• Talk to teachers or counsellors
• Use day timers and calendars
• Balance school and leisure activities
• Learn new study strategies
• Join a club, team or activity
• Ask for help
• Take breaks

45. Finding Intellectual Wellness

46. Finding Intellectual Wellness
• Learn something new that you want to
• Read or write
• Ask for help
• Problem solve
• Set realistic goals
• Look for areas to grow
• Create

47. Finding Spiritual Wellness

48. Finding Spiritual Wellness
• Enhance the things that give a purpose to life
• Practice religious or spiritual beliefs
• Be grateful for something every day
• Do what you believe is ethical and right
• Read a religious or spiritual text
• Yoga
• Travel
• Think positively

49. Stress Management
Unhealthy Coping Strategies
• Drugs, alcohol, smoking
• Unhealthy food
• Caffeine, energy drinks
• Not talking about feelings
• Venting
• Avoiding friends/family
• Physical violence
• Not saying “no” to others in an
attempt to make them happy

50. Where to go to get help
www.kidshelpphone.ca
www.brotalk.ca
http://calgaryconnecteen.com/
www.youthsmart.ca
www.cmha.calgary.ab.ca
www.teenmentalhealth.org
•Distress Center Teen Line:
403-264-8336 (call 24/7)
587-333-2724 (text evenings/weekends)
•Distress Center:
403-266-4357
•Kids Help Phone:
1-800-668-6868
•Bro Talk:
1-866-393-5933

51. Relaxation Techniques
Deep Breathing Exercise
Sit comfortably in your chair
Inhale through your nose for a count of three seconds
Hold for three seconds
Exhale through your mouth for three seconds.
Hold for three seconds.
Repeat 10 times

52. Relaxation Techniques
Progressive Muscle Relaxation
Tense a muscle and notice how it feels, then release the tension and pay
attention to that feeling.
Can be done while sitting or lying down
Helps if done in a quiet location
Concentrate on deep breathing
Tense each area for 3-5 seconds
Start with arms, then neck and shoulders, finish with facial muscles

53. Classroom Yoga Poses
Tortoise
Sit or Stand. Hunch your shoulders as close to your ears as you can. Gently
rock your head back and forth while humming. Hold for 15- 30 seconds.
Keep your shoulders hunched and extend your neck toward your chest.
Allow your shoulders to fall and exhale with a sigh. Repeat.
The pose helps to release tension in shoulders, neck, throat, jaw, skull, and upper back.

54. Classroom Yoga Poses
Slump/Hunch
Stand up. Allow your knees to bend and arms to fall towards your feet. Tuck
your chin towards your chest; gently, allow your head to hang. Let your
back and shoulders round. Breathe deep.
The pose helps to relax your internal organs (stomach, liver, small intestine, and
kidneys). Some Yogi’s suggest that most of our fear is stored in this area (referred to as
the solar plexus). This is where our fight/flight response begins.

55. Classroom Yoga Poses
Willow
Stand with knee slightly bent. Extend your arms above your head. Gently
bend to the right, keeping your hips facing forward (bend from your waist).
Make sure your shoulders do not hunch toward your ears, allow them to
soften and roll back into the socket. Inhale. On the exhale come back to the
center. Repeat to the left side.
The pose helps to stretch and strengthen cores abdominal muscles.

56. Classroom Yoga Poses
Spinal Twist Spiral
Stand, with your knees slightly bent. Inhale. Lift your arms up to your chest-
allow for a slight bend in your arm. Exhale and turn your head to the right.
Inhale. Exhale and gently twist your shoulders and then your chest to the
right. Inhale. Exhale and slightly drop your chin. Hold for two breaths. To
move back to the center: look back up, start with you chest, then your
shoulders, and then your head. Repeat on the left side.
The pose stimulates and cleanses the liver, massages internal organs, and is suggested
to “cure all diseases.”