11 Questions
What should people do if they experience stress for more than a couple of weeks?
Talk to a mental health professional
What is a key sign that someone might need professional help for stress?
Trouble concentrating on schoolwork
Which professional is NOT mentioned as someone who can help manage stress?
Engineer
What common outcome can be expected after seeking professional help for stress?
Better management of stress symptoms
What is a potential physical sign that someone is experiencing severe stress?
Weight loss
Who can provide information about mental health professionals in your area?
A trusted adult
When is it especially important to seek help for stress?
If the symptoms are severe and last more than a couple of weeks
What can be an indicator that stress is affecting your daily life?
Losing a lot of weight
What role can a doctor play in managing stress?
Diagnosing health conditions related to stress
What should someone do if severe stress disrupts their sleep?
Consult a mental health professional
Which of the following is NOT a recommended action for managing long-term stress?
Ignoring the symptoms
Study Notes
Managing Stress
- Identifying Stressors: The first step in managing stress is to identify the sources of stress in your life.
- Setting Healthy Boundaries: Learning to say "no" to commitments that you cannot fulfill is essential in reducing stress. Check your calendar before committing to an activity and prioritize your schedule.
- Time Management: Create a schedule and prioritize tasks to reduce stress. Break tasks into smaller, manageable chunks, and make use of small blocks of time effectively.
Relaxation Techniques
- Visualization: Imagine yourself in a pleasant environment to reduce stress.
- Progressive Muscle Relaxation: Tense and relax different muscle groups to reduce physical tension.
- Body Scan: Focus on each part of your body, noting areas of tension and relaxing them.
- Focused Attention: Practice mindfulness by focusing on the present moment, without judgment.
- Guided Movement: Combine deep breathing with physical movement to reduce stress.
Mindfulness-Based Stress Reduction Strategies
- Focus Inward: Concentrate on your thoughts and feelings without judgment.
- Observe Your Surroundings: Pay attention to your senses and surroundings.
- Focus on an Object: Concentrate on an object, noticing its appearance, taste, texture, or smell.
- Pay Attention to Your Body: Focus on your body, noticing areas of tension and relaxing them.
Taking Care of Yourself
- Eat Well: Provide your body with the energy and nutrients it needs.
- Regular Physical Activity: Engage in regular physical activity to reduce stress.
- Avoid Unhealthy Coping Mechanisms: Avoid using tobacco, alcohol, or drugs to cope with stress, as they can lead to more serious problems.
Seeking Professional Help
- Signs You Need Help: If stress symptoms last more than a couple of weeks, interfering with daily life, seek professional help from a mental health professional or doctor.
Review Questions
- Identify situations that you perceive as stressful that others might not think are stressful.
- Explain the benefit of waiting before committing to an activity.
- Describe how to use small blocks of time effectively to reduce stress.
- Discuss when distraction is a healthy stress-management technique.
- Identify a relaxation technique that involves imagining a pleasant environment.
- Define mindfulness.
Learn how to manage stress by identifying stressors, managing commitments, and relaxation techniques such as body scan, mindfulness, and progressive muscle relaxation. Understand the importance of expressing feelings during stressful situations.
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