Standard: Health Behaviors
Plan Title: “Stress Reducers”
7.3.3 Students will recognize signs of and strategies to reduce stress, anxiety
Students will recognize causes of stress, anxiety and/or depression.
of humorous jokes, video of comedian (appropriate to age group and classroom
- Invite a guest aerobics
instructor or meditation instructor to illustrate these stress reduction techniques.
This guest appearance can be great fun for the class and will illustrate how
the community can be a resource in the management of stress.
- Afterwards, prepare
the room for quiet concentration.
Explain that today's lesson will include a look at four
types of stress reducers that have been proven effective for many people.
(If you have a guest speaker, proceed with the introduction of that method
of stress reduction and allow the guest to demonstrate his/her technique and
answer any questions the students might have.)
- If you have not invited
a guest speaker, then explain the following techniques:
- "EXERCISE: Exercise
is one of the most effective methods of stress management. If you do nothing
else to reduce the harmful effects of stress, you should exercise. Exercise
not only strengthens your body and increases your stamina so you're physically
more capable to deal with stress, it also lowers your blood pressure, relaxes
your muscles, reduces heart rate, etc. Many people find that exercise
promotes mental stimulation and tranquility as well as invigorates and relaxes.
Chemicals (endorphins) are released by the body during physical activity,
which produces a "natural high." Although the best way to
exercise is to use your whole body and cardiovascular system in a workout
at least three times a week, you can also do exercises as simple as stretches."
Invite the students to join you in a stretch break. Direct students to "stretch
both arms up toward the ceiling with hands and fingers outstretched.stretch.then
drop, relax, let's go!" Repeat the stretch.
- Explain that tension
reduction is a serious issue in managing stress, but with imagination it can
also be fun.
- Demonstrate as you
instruct students to imagine they have a pencil on the end of their chins
and write the word "stretch" in the air.
- Direct students to
use the same process, this time writing their first name across the sky with
their right elbow.
- Next, students use
their left elbow to write their last name--backwards.
- Then ask students to
lower their focus a little and use the left hip to write their boyfriend/girlfriend's
name in big letters. (You might want to substitute a dog's name, favorite
rock star, etc.).
- Finally announce that
those students who think this is a silly exercise and believe the group should
be more serious should use their right hip and write the Pledge of Allegiance
or the National Anthem (or school song).
IMAGERY: Encourage students to design their
own relaxation scene. It should be a place they like to go to relax (beach,
fishing hole, etc.) or anyplace they can imagine as a restful place. Ask them
to close their eyes and picture the scene. What are the shapes, the sounds,
and the smells? Whenever they feel under stress they can take a "mental
vacation," closes their eyes, and conjures up this scene.
: For this demonstration
you need four things: a quiet place, one word or sound to focus on, a relaxed
attitude, and a comfortable position. This technique is a breathing exercise.
"Each time you breathe, concentrate on the feelings and changes in your
body that occur with each breath. Listen to your breath, hearing the sounds
of breathing in and out. Allow the thoughts of the day to be forgotten. Repeat
a special word rather than listening to your breathing if this works better
for you. Fifteen minutes of meditation can be effective in reducing tensions,
and the more you practice, the less your mind will wander as you do this."
: Explain that laughing
and having fun is great medicine (as long as you aren't laughing at someone
or using laughter as a way to avoid an uncomfortable feeling). Laughter can
produce a release of energy and a reduction of tension.
- Demonstrate with the
use of jokes or videotape how humor causes relaxation. Ask students if they
can think of a situation when tension was broken through the use of appropriate
One stress reduction technique I want to try is . . ..
What are some of the reasons people who might know these techniques chose not
to use them?
What roadblocks can you think of that would keep you from using one of these
techniques on a regular basis?
can you overcome that roadblock?
Health Content Standards and Objectives:
Health Learning Plan Links: