BELLWORKDescribe how Physical Activities help reduce stress

USE EXERCISE TO REDUCE STRESS Healthy People exhibit the 3 C’s

1.Control over their health 2. Commitment to work, school, activities and relationships 3. The ability to see stress as a Challenge rather than a threat

USE EXERCISE TO REDUCE STRESS Benefits of exercise to reduce stress:

Muscle relaxation Improved digestion Reinforced self-esteem and better self-image Increased physical endurance Increased Muscular strength Decreased heart rate and blood pressure More blood pumped per heart rate (positive) Increased oxygen intake (better breathing ability) Increased energy reserve to combat fatigue

USE EXERCISE TO REDUCE STRESS Remember This

Make an appointment with yourself if you’re putting off something you need to do. Treat the appointment as seriously as you would an appointment with a teacher.

Tidy up. Cleaning out a closet or organizing a collection can help relieve stress. Activities such as cleaning make you feel in control

QUICK QUIZ (CFU)

Name the 4 Stressors? What is Stress? List the 3 Levels of stress. Name three effects of stress on the body. Give an example of an assertive and a non-assertive

behavior.

ADDITIONAL POSITIVE COPING STRATEGIES Meditation

Meditation is an east relaxation technique to learn. The relaxation response brought about by meditation causes a decrease in heart rate and respiratory and muscle tension.

Instruction on Meditation:

1. Sit in an upright position in a chair with hands resting on the arms of the chair or on top the desk or in your lap

2. Close your eyes and repeat the word “one” to YOURSELF each time you inhale and the word “two” as you exhale.

ADDITIONAL POSITIVE COPING STRATEGIES CONT.’ Deep Breathing

Deep breathing exercises relieve stress by concentrating on breathing and increase oxygen to the body

Instructions on Deep Breathing

1. Inhale slowly and deeply through the nose

2. Slowly exhale through the mouth and repeat about ten times

STRESS STOPPER

Stand with your back straight and place your right hand on your chest and your left hand on your stomach. Breathe so that only the hand on your stomach moves. Take a breath from your diaphragm, exhale, then relax. Focus only on your breathing. Don’t get distracted by outside thoughts or sounds

PROGRESSIVE MUSCLE RELAXATION Instructions:

1. Lie on your back with your hands by your side. 2. Contract the muscles in the toes. Hold the contraction for five

seconds and then allow the muscles to totally relax. 3. Contract the muscles in the lower leg. Hold the contraction for

five seconds and then allow the muscles to totally relax

CLOSURE

Work on relaxation techniques with a partner