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This is my lesson plan on STRESS MANAGEMENT Approximate Time to Complete: 20 minutes
Objective: To de-stressify the students (or at least provide them with some tools to accomplish this!)
Goals: 1. Recognize That Stress Exists 2. Be Able To Recognize Symptoms Of Stress In Ourselves 3. Be Able To Think A Kind Thought Towards Ourselves 4. To Take A Deep Breath 5. Brainstorm Solutions, Offer Options But NOT BE PREACHY. 6. Empower students to take action to alleviate their own stress.
Flow (20 minute Lesson): 1. Introduction (3 minutes) 2. Breathe (3 minutes) 3. Quick -Have students share what is stressing them OUT (2 minutes) 4. Quick -(2 minutes) 5. Discussion -(6 minutes) 6. Wrap-Up - Present campus resources(2 minutes) 7. Quick - Students share what they will do to alleviate their stress (2 minutes)
Introduction:
Well you know I wanted to come here today and be able to say bla bla bla these are all the greatest stress management things I have learned and researched to prepare for talking about this with you (a massage, a walk in the park, sipping tea slowly, going to a rock concert, aromatherapy etc.) and now I am THE STRESS GURU. Well I did not have time for that. I did do some things though and I have been thinking about it for a while, all week in fact! In the process I learned a few things about myself and it reaffirmed some of the things I already knew. What I hope to explore with you today are some of the things that we face today that can add to our stress levels and some of the ways that we handle these things. I think in this process we will find we all actually know more than we think we do. It is just a process of remembering... Hopefully today we can approach the idea of STRESS from a new direction. I figure if we all gang up on it together maybe we can whup its butt and send it running for the hills just in time for us to enjoy our finals week in peace. So we are going to go around the room a couple of times* quick. The first time we are going to say one thing that stresses us out. The second time we are going to say one thing that happens to us when we get stressed. Then we will have a little discussion about it and what we learned. (We actually will go around the room 3 times total but I don't want to psyche folks up for going in circles too much but mainly want to highlight the discussion and see where that leads us.) But first, before we do all that, let's just back to top (BREATHE...) take a moment
to gather our thoughts
close your eyes...
Breathe out all the things that you are holding as worries
Breathe in slowly through your nose slow count of 4 : 1....2....3.....4
Hold it and think of all the things you are worried about. In your inner mind don't get into your worries just kind of look at them from above.
Breathe out slow count of 8: 1...2...3...4...5...6...7... 8
Pick one of your worries. Choose only one and think about what happens when you get stressed.
Breathe in slow count of 4: 1...2...3..4..
Focus on your breath
Breathe out slow count of 8: 1...2...3...4...5..6..7..8
Now think of some the positive things that you do to care for yourself.
Breathe in slow count of 4: 1. .2. .3..4
Do you let yourself sleep in late, wear comfy clothes to school, make yourself tea to drink, watch a little of the dumbest t.v. show on earth, or go to a music concert as a treat, work out at the gym, or hang out with your friends playing guitar at 1am? What is it that YOU DO to treat yourself??
Breathe out slow count of 8: 1..2..3..4..5..6..7..8
Let's open our eyes. back to top
Quick - What is stressing you out? So let's go around the room. I don't really want to hear a whole story. This is just a quick 1 -3 word something about what exactly is stressing you out at the moment. If you are one of the lucky ones who is not stressed, search back in your memory and tell us about that. (Go around the room and give everyone a chance to say one thing. Stop anyone who might be starting to tell a story and remind them that this is a QUICK activity. Start with the person on your left. After everyone has shared, share one thing that is stressing you out at the moment too.) back to top
Quick - What happens when you are stressed? So now, what happens to you when you are stressed? (Go around the room and give everyone a chance to say one thing. Stop anyone who might be starting to tell a story and remind them that this is a QUICK activity. Start with the person on your left. Share last but use it to tie in to the next thing...) back to top
DISCUSSION Yes. So I know for me one thing that I do when I get stressed out is - avoid. I avoid whatever it is that is bothering me...For instance - my lawn at the moment is completely overgrown - about 2 feet high. And I know it looks terrible and I know I should mow it but I simply haven't had the time. Instead of dealing with it I just kind of cover my eyes and pretend not to see it. Now is this necessarily a GOOD Thing to do? I don't know. I would like to open it up for discussion now about the things that we do to alleviate our stress - how we deal with it... (See what happens, pay close attention to what people are saying. Look for links to tie in what they say to the ideas below. If they don't mention something important make sure to bring it up in the resources part of the wrap up.)
Some of the things I do to destressify... * be cozy * wrap up in warm clothes, drink hot chocolate, take a hot shower/bath * take naps * * exercise * not often enough but it is ALWAYS good when I do it * wash the dishes * it is amazing what a feeling of accomplishment I feel when the dishes are clean. Plus, there is something soothing about slooshing around in warm soapy water. Plus, it is a great low intensity way to get the dirt out from under your fingernails. * talk to a friend * this is one of my all time favorites and it often gives me a new perspective on an old problem. * pet my dog / gaze at my goldfish * there is something about contemplating an animal whose life is a lot more uncomplicated than mine. I am so lucky they are willing to be patient and share their life with me! * stretch out * great for sore or tense muscles and also after a work out. * read something nonsensical and fun * * listen to music * back to top
WRAP UP So now we have heard from folks that there are a lot of different things in our lives that can be stressful. But there are also ways that we can and do deal with it. I think one of the most important things to remember is to: be kind to yourself. When things start to get stressful often times that is your body & mind's way of reacting and noticing that there are many things that are demanding your attention on various levels. The more you pile on, the more you might be forgetting to take care of yourself. The tense muscles, the headaches, the tears, the tiredness, the distractedness of wanting to do other things are your own self's way of getting you to pay attention to it and take more time for yourself. If you don't give yourself a break your body has the power to do that for you and sometimes will - both literally and figuratively. Remember that... back to top
QUICK - WHAT WILL YOU DO TO ALLEVIATE YOUR STRESS? Let's go around the room one last time just quickly to check in and hear from each of you what you are going to do about what is stressing you out. Did you get any ideas from our conversation today? Do you have a new question to ask yourself or answer? (This is like a mini assessment :) and also to see if what was discussed was helpful in any way shape or form. Hopefully it also will the students with not feeling overwhelmed but more empowered to do something about those things that are bothering them.) Lastly Let me leave you with this quote that I found really helped me in thinking about these things when I have been stressed out.
"This moment, this day you are facing a number of choices and actions. Pick one that is within your control. Pick one that is the very next thing that needs to be done. Do it - no matter how large or small - and watch the magic." -Gay Hendricks from Conscious Living: Finding Joy in the Real World back to top
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