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Stress Managemant Module
Stress Managemant Module
STRESS MANAGEMENT
EXPERT
UNDERSTANDING
INTERVENTION SUCCESS
STRESS
/ PATRON
, ,
Sh. J. M . Rawat , Deputy Commissioner & Director- Z l E T, Chandigarh
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 1
S.N MODULE CONTENT
o
i Introduction & Objectives
1 STRESS
ii Causes & Symptoms of stress
MANAGEMENT
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 2
SESSION - 01
MODULE
STRESS MANAGEMENT
The goal of this module is to help teachers to be able to give their students a better
awareness and understanding of stress. Furthermore, it is designed to provide coping
strategies for avoiding distress and to promote better adjustment whether in school or at
home.
One of the difficulties about stress is that it can work for you or against you, just like a
car tire. When the pressure in the tire is right, you can drive smoothly along the road:
if it is too low, you feel all the bumps and the controls feel sluggish. If it is too high,
you bounce over the potholes, and easily swing out of control (Butler & Hope, 1995,
p. 207).
TRAINING OBJECTIVES
a. To accept it exists in daily life.
b. To open up to talk about it freely.
c. To understand its necessity in daily life.
d. To know its types.
e. To be able to manage it.
f. To be able to help others in distress.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 3
INTRODUCTION:
STRESS the word that is discussed more than academics these days in
every sphere of life. Everyone has stress, because life isn't
something we totally control. If it is a part of life, can it be so
bad? Is a big question. It is essential at conception, it is
essential at birth (a wonderful experience) then we should
try to understand it in a better way. It cant be all that bad.
The question here is: Are we managing our stress, or has it mastered us? Its
answer matters a lot for our health and day to day life. If one is stressed often over
time, it puts oneself at risk for heart disease, depression, and other problems.
The latter is what most people think about when they talk about stress. However, if
handled well stress can increase motivation and stimulate us.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 4
There are many different definitions and theories of stress. However, a commonly
recognized one is the interactionist model of stress.
It suggests there are three key components involved:
While students may not be able to control some of the demands placed upon them,
they can change the resources at their disposal by increasing their repertoire of
coping strategies.
We must learn to monitor our stress levels, Figure 1.: The relationship between stress and performance
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 5
stress. This way stress works for us. By managing stress we can improve our quality of
life and do a better job, either in academic life or professional life.
If stress is not handled properly it can increase the negative consequences for an
individual.
So there is a need to make this issue a burning topic of discussion among the
students, to understand it well, to open up with certain situations and probably end up
with some sort of solution among themselves.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 6
SESSION - 02
MODULE
CAUSE OF STRESS & ITS EFFECTS
The goal of this module is to help teachers to be able to give their students a better
awareness and understanding of factors that may ultimately precipitates as stress.
Furthermore, it will be easy for one person to locate the symptoms of distress in self or
the other person whether in school or at home.
TRAINING OBJECTIVES
a. To accept it exists in daily life.
b. To know the factors that may precipitates as stress.
c. To know the symptoms.
d. To be able to locate the symptoms.
INTRODUCTION:
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 7
become burdensome. Its level decides whether the task in hand will be executed
nicely or it will lead to low performance or no performance at all.
As we have understood in the first session that it can work for us or against
us, just like a car tire. When the pressure in the tire is right, one can drive
smoothly along the road: if it is too low, one feels that the controls are sluggish. If
it is too high, the cars bounce over the potholes, and easily swing out of control.
All the researches lead us to believe that our response to a particular type of
stress varies with time/ situation / age. Since age is involved so we can say that
adolescents or particularly the students also face the same situation. It is often the
cause & effect of many situations. It is the bodys way to respond to any kind of
unwanted demand. The response may be either given with a positive inclination
(EUSTRESS) or with a negative inclination (DISTRESS).
CAUSES: Broadly they have been categorized into two: Internal and external
EXTERNAL: All the causative factors that originate outside the body.
c. Type of work:
i. Going on to the stage
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 8
ii. Deliver a speech during assembly.
iii. Forced by the teacher to draw on black board.
iv. Unpleasant task in the school.
d. Personal finance low for certain things.
e. Peer pressure.
f. Bulling
g. Criticism
h. Health problems.
i. Remarks by opposite gender.
j. Diet composition should not be ignored as a contributing factor.
k. Nutritional gap i.e. the diet taken V/s the need of the body.
If one eats balanced diet, one dont need vitamins
l. Unrealistic expectations of the teachers.
People will have their own personal signs or reactions to stress, which they should
learn to identify. They generally fall into three categories: physical, cognitive and
emotional.
1. Physical (physiological and behavioral)
a. Racing heart
b. Cold, sweaty hands
c. Headaches
d. Shallow or erratic breathing
e. Nausea or upset tummy
f. Constipation
g. Shoulder or back pains
h. Rushing around
i. Working longer hours
j. Losing touch with friends
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 9
k. Fatigue
l. Sleep disturbances
m. Weight changes
There are well established links between stress and many types of illness. However,
these physical symptoms could result from medical or physiological problems rather
than be completely stress related.
2. Cognitive (or Thoughts)
a. Forgetting things
b. Finding it hard to concentrate
c. Worrying about things
d. Difficulty processing information
e. Negative self-statements
3. Emotional (or Feelings)
a. Increased irritability or anger
b. Anxiety or feelings of panic
c. Fear
d. Tearfulness
e. Increased interpersonal conflicts
f. Suicidal thoughts
Everyone has developed his or her own response to stress. The key is to learn to monitor
your own signs and become aware of when they are indicating the stress level is
unmanageable.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 10
ii. Ask the participant to fill it up as their first response.
iii. Identify and note the causative triggers.
iv. Note down the effects of the triggers (physical / mental).
v. Self-evaluate the strategies for the most practical one.
EFFECTS
S.No TRIGGER PHYSICAL MENTAL
1
2
3
Review your Stress Diary and identify the areas of distress of most concern.
______________________________________________________________
______________________________________________________________
______________________________________________________________
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 11
SESSION - 3
MODULE
MANAGEMENT OF STRESS
The aim of this module is to help teachers to be able to give their students awareness
and a better understanding of different approaches to manage stress and handle the
issues. Furthermore, it will be easy for one person to improve upon the skills to manage
stress at the personal level and if possible to help others.
a. TRAINING OBJECTIVES
a. To make them aware that stress can be controlled.
b. To make them aware of stress management skills.
c. To make them capable to select best approach for self.
d. To make them capable to improve personal skills.
e. To make them capable of help others in the peer.
INTRODUCTION:
STRESS to some extent is essential but the limit is undefined and varies from
person to person. Since all of us are to live in the society, so it becomes imperative
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 12
to manage stress at personal level. These days a wide range of approaches are
available in the society.
Since the life style has changed & also changing fast so the level of stress has
multiplied and its prevalence can be detected even in the
younger years.
Types of Coping:-
Coping refers to the use of strategies to deal with problems, real or anticipated,
and any possible negative emotions that may arise. This approach helps us to
control our reactions to the demands placed upon us. We use actions, thoughts
and feelings to cope.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 13
For example, maybe a student is having difficulties with a roommate, who
creates a lot of distractions thus preventing the student from studying.
Problem-focused coping would involve the student negotiating a contract or
using other problem-solving strategies to overcome the stressful situation.
Using time management or seeking advice or other examples of this type of
coping.
Coping Resources:-
Some of these coping strategies will suit some people, others will not. The key is to
have a range of resources that can be applied, depending upon the situation and
the individual. It is important to have strategies one is comfortable using.
These refer to ways of dealing with stress using our minds. Cognitive coping
strategies are a good way to combat stress-producing thoughts.
As Shakespeares Hamlet said, . . . for there is nothing either good or bad but
thinking makes it so. . . Often people already use these.
Cognitive ways of coping, but making them more conscious will increase their
efficiency and effectiveness. Examples of these strategies are:
i. Reframing focus on the good not the bad; think in terms of wants instead
of should. Its best if our thinking is related to our goals. For example, I
want to read and understand this chapter in Chemistry so I do well in my lab
practical instead of I have to read this difficult chapter in Chemistry.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 14
ii. Challenging negative thinking stopping the negative thoughts we may
have about a situation or ourselves. Examples of negative thoughts include
expecting failure, putting yourself down, feelings of inadequacy - a thought
such as Everyone else seems to understand this except me.
iv. Count to ten this allows you time to gain control and perhaps rethink the
situation or come up with a better coping strategy.
vi. Smell the roses Experiencing life as fully as possible requires conscious
effort, since we become habituated to things which are repeated. Varying
our experiences (such as taking different routes to school or work) can help
in this process.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 15
more realistic, therefore the more powerful. This strategy is often combined
with deep breathing or relaxation exercises.
Exercise regularly.
Exercise Practice relaxation techniques. For example, whenever you feel
tense, slowly breathe in and out for several minutes.
Eat a balanced diet daily. Eat more whole grains, nuts, fruits and
Nutrition vegetables. Substitute fruits for desserts.
Choose foods that are low in fat, sugar, and salt.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 16
In a typical week, get sufficient sleep to wake up refreshed.
Sleep Do not use medication or chemical substances (including
alcohol) to help you sleep.
Avoid caffeine, nicotine, sugar, and cola.
Stimulants Do not use medication or chemical substances (including
alcohol) to reduce your anxiety or to calm you down.
Have one or more friends with whom you can share personal
Support matters.
System Talk with friends or someone you can trust about your worries
/problems.
Keep reinforcing positive self-statements in your mind.
Focus on your good qualities and accomplishments
Do something you really enjoy which is just for me during the
Nurture-Self course of an average week.
Recognize and accept your limits. Remember that everyone is
unique and different.
Plan ahead and avoid procrastination.
Good time Make a weekly schedule and try to follow it.
management Set realistic goals.
skills Set priorities.
Take a warm bath or shower.
Go for a walk.
Relax Get a hobby or two. Relax and have fun.
Get in touch! Hug someone, hold hands, or stroke a pet.
Physical contact is a great way to relieve stress.
Think about how to cope with and prevent the distress you identified in your Stress Diary
and the questions above. Describe your plan for coping with distress in the space below.
Exercise
Nutrition
Sleep
Stimulants
Support
System
Nurture-Self
Time
management
skill
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 17
Relax
Other
SESSION -04
MODULE
INTERACTION WITH THE EXPERT
The aim of this module is to help teachers to organize the open sessions with the
students either internally or with the help of experts in the concerned field. Also to
normalizing the stressful situation by enacting it as a drama.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 18
o Video clip & discussion : 10 min.
b. TRAINING OBJECTIVES
a. To make them aware about counseling services.
b. To provide opportunity to be free with experts.
c. To feel free to dramatize the stress situation.
d. To make them capable to improve personal skills.
e. To make them capable of help others in the peer.
INTRODUCTION:
Gaining knowledge about STRESS by any of the methods like reading
notes, newspapers, electronic media, ppts or internet extra or as a teacher we may
claim to have the ultimate tool to teach the students, remember when put into a
stressful situation neither we as adults nor the kids be able to do & behave as
ideally thought of during the previous sessions. There are certain things that need
to be handled by the experts only. It is essentiality that the students should be
directly interacting with the expert either in the presence of teachers or better in
absentia. Also there should be ample opportunity for the students to participate in
enacting the situations which may further enhance their understanding about the
issues. An age old Indian saying Khel Khel mein seekhna is appropriate for these
situations. So such enactments should be organized both class wise or house
wise, may even be incorporated in the assembly programs. CCA department could
be a great help in it. Arts & Craft as well as Works experience teachers can easily
contribute with their services so as to make the enactment more presentable.
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 19
i. Facilitate the session with an interactive session by inviting an expert
from the department of Child Care Centers CCC being run by
Government hospitals especially to deal with teens. Guidance may
also be taken from Psychology or professional Counselors in
practice.
ii. The session to be organized in the absence of adults / teachers.
iii. Let the outcome to be taken as a professions / expert advice.
iv. Let there be discussion on the outcome in the presence of adults.
v. Final outcome may be taken as the base for the strategy formulation.
References:
1. From Learning to Study Through Critical Thinking , By Jonelle A.
Beatrice
2. Stress management (Butler & Hope, 1995, p. 207).
3. Cortisol controls health, but what else? By Matt McMillen (Web MD
News)
4. iStudy for Success Modules Stress Management
5. http://www.webmd.com/balance/guide/blissing-out-10-relaxation-
techniques-reduce-stress-spot
VIDEOS:
1. https://www.youtube.com/watch?v=_Sl2TP4HHPo
2. https://www.youtube.com/watch?v=RlAan5G4Nag
3. https://www.youtube.com/watch?v=mzCEJVtED0U
4. https://www.youtube.com/watch?v=HeAcRFIrKFY
5. https://www.youtube.com/watch?v=VUk6LXRZMMk
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 20
6. https://www.youtube.com/watch?v=_7SciChacms
7. https://www.youtube.com/watch?v=IjoieFADmQ0
8. https://www.youtube.com/watch?v=CUbeQ7Q3s2Q
Prepared by N.S.Subramanian PGT (Math) and S.P.Singh PGT (Bio) KVS ZIET, Chandigarh Page 21