Lesson 2: Three Brains, One Mind

Lesson 12

Controlled Stress

GOAL

To recognize my stress triggers and to learn practical steps to defuse stress

PATHWAYS

VIEW Stress at School | Carley Rogers | TEDxYouth@ ParkCity

READ Imagine overhearing this conversation in the hall:

Student: “I have a five-page report due, a group presentation in another class, that nobody is working on but me, basketball practice every day and two games this week. Plus, my parents keep nagging me to clean my room. When do I have time?”

Another student: “I know! I know! I have three tests tomorrow and extra practice tonight for the band concert tomorrow. I am so stressed out!”

Think of stress like a string on a guitar. If there is not enough stress the string is sloppy and cannot play a note. If the string has too much stress it will break. If the guitar string is well-tuned with just the right amount of stress, it can play beautiful music.

Stress is a normal and even healthy sensation of tension and anxiety. Stress can motivate us to get our work done. It can activate our adrenal glands to react fast, saving our lives. However, too much, continuous or toxic stress can cause negative side effects and have lifelong health consequences.

What causes or triggers stress? Stress triggers are numerous and vary from person to person. Common stress triggers in teens include changing schools, tests, breaking up with a boyfriend/girlfriend, schoolwork, disagreements with friends, problems at home, demand for good grades, graduation, and pressure from parents. Toxic stress is becoming more common because there is an ever increasing demand on performance, an overload of information, and less quiet time.

Multiple stress triggers can overload anyone. You know you are stressed out when you feel sick, exhausted,

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unmotivated, anxious, and even depressed. If we experience an overload of stress for long periods of time, daily tasks can be difficult to handle, affecting us physically, emotionally, mentally, and socially.

Dealing with stress promptly and effectively will avoid the strain of stress and its destructive influences. Life is full of challenges that shape us and make us strong. We can develop healthy habits that can strengthen us in how to deal with the stress in our life. We can prioritize and organize our schedule, set realistic goals for ourselves, and surround ourselves with people who support us. In addition, we can avoid people who are negative, cause drama, and tempt us to do things we know are destructive and dangerous. We should spend time weekly doing activities that relax and entertain us, refreshing ourselves for the challenges (known and unknown) ahead.

How can we prevent an overdose of stress? Sleep at least eight to nine hours a night, eat balanced meals at scheduled times, exercise, practice mindful reflection, share concerns with a trusted friend.

ACT In groups of three or four, answer the following questions: • What stresses you? • Do you feel like you are under too much stress?

Please explain. • What are your stress triggers? • How do you know if you are suffering from toxic stress? • What are some “stress busters” to help you manage and prevent stress?

APPLY It is time to have fun and take off some stress. Create a poem, a song, a dance or any other fun presentation that talks about stress in a funny manner. You can share your work with the class if there is time. You can write your own music or use existing tunes. The group can either sing it “live” or make a video of it to show the class. You can do a drama or make a video, you can dance or do a game. Relax and make it fun.

REFLECT “I try to take one day at a time, but sometimes several days attack me at once.” By Jennifer Yane • Does this quote ring true for you? • Have you ever felt overstressed? When? Why? • What specific activities help calm you down and bring relaxation.

WILLPOWER

I recognize my stress triggers and deal with stress purposely and deliberately.