Základní úroveň
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Stres a odolnost proti stresu
Základní znalosti o odolnosti vůči stresu a strategiích emoční kontroly
Combat stress
My stress journal
Building resilience to resist stress!
Stres a odolnost proti stresu
Téma stresu je aktuální pro každého člověka na světě. Ve svém životě budete čelit stresu, protože každý musí někdy čelit stresovým situacím nebo stresujícím životním obdobím. Jsou dvě skupiny lidí. První skupina o stresu něco ví, umí ho zvládat a umí používat antistresové techniky či aktivity. Druhá skupina o stresu nic neví, a pokud se dostane pod vliv dlouhodobého či chronického stresu, mívá to negativní až devastující vliv na jejich život. Pokud splníte následující čtyři úkoly, budete patřit do první skupiny a budete umět zvládat stres nyní i v budoucnu.
ÚKOL 1
Vaším prvním úkolem v tomto WebQuestu bude seznámit se se stresem a pochopit, co jej způsobuje a jak stres funguje.
ÚKOL 2
Vaším druhým úkolem bude pochopit rozdíl mezi akutním a chronickým stresem. Dále zjistíte, které techniky pomáhají snižovat negativní dopad stresu na zdraví.
ÚKOL 3
Vaším třetím úkolem bude pokusit se vést si stresový deník nebo deník svých pocitů, což je jedna ze skvělých činností, která pomáhá snížit negativní účinky stresu.
ÚKOL 4
Vaším posledním úkolem bude probrat se spolužáky nebo přáteli své zkušenosti získané vedením stresového deníku.
ÚKOL 1
Vaším prvním úkolem v tomto WebQuestu je seznámit se se stresem a pochopit, co jej způsobuje a jak stres funguje.
Prostudujte si následující informační zdroje, které obsahují všechny znalosti, které potřebujete ke splnění tohoto úkolu.
Zdroj 1 – Video o stresu a jeho fungování
Zdroj 2 – Video o tom, jak stres ovlivňuje vaše tělo
Zdroj 3 - Článek o stresu
https://my.clevelandclinic.org/health/articles/11874-stress
ÚKOL 2
Vaším druhým úkolem je pochopit rozdíl mezi akutním a chronickým stresem. Dále zjistíte, které aktivity pomáhají snižovat negativní dopad stresu na zdraví.
Zdroj 1: Video o vlivu dlouhodobého stresu
Zdroj 2: Video o rozdílu mezi akutním a chronickým stresem
Zdroj 3: Video o několika aktivitách, které snižují stres
ÚKOL 3
Vaším třetím úkolem je pokusit se vést si stresový deník nebo deník svých pocitů, což je jedna ze skvělých činností, která pomáhá snížit negativní účinky stresu.
Ano, zkuste si vést deník alespoň týden a pozorovat na sobě účinky této činnosti. Pokyny pro vedení deníku naleznete v následujících zdrojích.
Zdroj 1: Video o vedení deníku duševního zdraví
Zdroj 2: Video o praktických tipech, jak si zapsat do deníku kontrolu nad stresem a úzkostí
Zdroj 3: Článek o výhodách vedení deníku pro zvládání stresu
https://www.verywellmind.com/the-benefits-of-journaling-for-stress-management-3144611
ÚKOL 4
Vaším posledním úkolem je probrat své zkušenosti získané při vedení stresového deníku se spolužáky nebo přáteli.
Připravte si krátký příběh o tom, jak jste si deník psali, co jste prožili a jak vás to ovlivnilo. Buďte upřímní a snažte se připravit a vyprávět vzrušující příběh. Následující zdroje vám pomohou.
Zdroj 1: Video o tom, proč je důležité sdílet své zkušenosti a příběhy
Zdroj 2: Video o výhodách vedení deníku při snižování stresu
Zdroj 3: Článek o tom, proč by si měl každý vést deník a jeho výhody https://thrive.kaiserpermanente.org/thrive-together/live-well/everyone-keep-journal-7-surprising-benefits
V tomto WebQuestu jste úspěšně dokončili několik úkolů. Pokuste se odpovědět na následující otázky, abyste zjistili, kolik jste se toho naučili:
- Které poznatky z tohoto WebQuestu pro vás byly jen opakováním, protože jste je již znali?
- Jaké poznatky pro vás byly nové?
- Proč by lidé měli mít znalosti obsažené v tomto WebQuestu?
- Co byste řekli, kdybyste měli říci pár slov o stresu?
- Jaký je rozdíl mezi akutním a chronickým stresem?
- Jaké antistresové aktivity nebo techniky znáte a které máte rádi?
Právě jste úspěšně dokončili tento WebQuest o stresu a odolnosti proti stresu. Pokud jste splnili všechny úkoly, můžete se právem považovat za odborníka na toto téma, protože nyní máte o tomto tématu mnohem více znalostí než průměrný člověk ve vaší zemi. Rozumíte problematice stresu a dokážete na toto téma diskutovat s ostatními. Dokážete také poradit ostatním lidem, jak se vypořádat se stresem a jak se zbavit škodlivého stresu. Chápete rozdíl mezi akutním a chronickým stresem. Znáte činnosti a techniky, které pomáhají eliminovat stres. Dále jste získali praktické zkušenosti a dovednosti s vedením deníku.
Gratulujeme, vaše znalosti o stresu a odolnosti vůči stresu jsou nyní vynikající!
Základní znalosti o odolnosti vůči stresu a strategiích emoční kontroly
Následující úkoly vás provedou tímto tématem:
Úkol 1: Co znamená stres?
Vaším prvním krokem k tomu, abyste se stali odborníkem na základní znalosti emoční regulace, je zjistit něco málo o slovu „stres“ a o tom, jak jej můžete snížit na pracovišti nebo ve škole.
Úkol 2: Jaké jsou vaše spouštěče stresu?
Vaším druhým krokem k tomu, abyste se stali odborníkem na základní znalosti emoční regulace, je zamyslet se nad svými osobními a profesionálními spouštěči stresu a přijít na to, jak se s nimi vypořádat.
Úkol 3: Vliv stresu
Vaším třetím krokem k tomu, abyste se stali odborníkem na základní znalosti emoční regulace, je dozvědět se o vlivu stresu na vaše zdraví a pracovní výkon.
Úkol 4: Rozdíl akutního a chronického stresu
Vaším čtvrtým krokem k tomu, abyste se stali expertem na základní znalosti emoční regulace, je odlišit akutní stres od chronického.
Úkol 5: Cvičení na podporu odolnosti vůči stresu
Pátým krokem k tomu, abyste se stali expertem na základní znalosti emoční regulace, je sledovat své spouštěče stresu a zlepšovat svou odolnost.
Pusťme se do toho.
Úkol 1: Co znamená stres?
Vaším prvním krokem v tomto WebQuestu je dozvědět se více o slovu „stres“. Co znamená stres? Jak se liší a jaké druhy stresu existují? Je stres nebezpečný? Jak se můžete vyhnout stresu? A mnohem víc. Nejprve však identifikujme slovo „stres“.
Klikněte na odkazy a důkladně si přečtěte definice „stresu“.
https://www.changetochill.org/about/
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stress
https://www.nhs.uk/every-mind-matters/mental-health-issues/stress/#what-is
Která definice vám nejvíce vyhovuje?
Zapište si nejdůležitější fakta o stresu.
Jakou definici zvolili vaši kolegové? Porovnejte a diskutujte.
Úkol 2: Jaké jsou vaše spouštěče stresu?
Nyní jste odpověděli na otázku „co je stres?“. Ve druhém kroku je důležité dozvědět se o svých osobních spouštěčích stresu.
Jak už víte, každý prožívá stres jinak a také stres jinak zvládá. Stres je spouštěn určitými událostmi nebo se objevuje z určitých oblastech vašeho života. Udělejte si test a zjistěte, jaké spouštěče stresu jsou vaše.
https://www.psychologytoday.com/us/tests/personality/what-are-your-stress-triggers
https://www.changetochill.org/stress-factor-quiz/
Souhlasíte nebo nesouhlasíte s výsledkem?
Ukázaly oba testy stejný výsledek?
Jaké jsou spouštěče stresu u vašich kolegů? Porovnejte a diskutujte.
Úkol 3: Vliv stresu
Stres může mít velký dopad na naše tělo, mysl a dokonce i na naše chování. Klikněte na odkazy níže a přečtěte si více o vlivu stresu.
https://www.healthline.com/health/stress/effects-on-body
https://psychcentral.com/lib/the-impact-of-stress#1
Pamatujte, že stres může vykazovat různé známky dopadu na vaše tělo, mysl a chování.
Je důležité skutečně poslouchat své tělo.
Pociťujete na sobě vliv stresu?
Úkol 4: Rozdíl akutního a chronického stresu
Prožívat stres je v našem každodenním životě normální. Mezi akutním a chronickým stresem však existují rozdíly. Klikněte na odkaz níže a přečtěte si o rozdílu mezi akutním a chronickým stresem:
https://psychcentral.com/stress/chronic-stress-vs-acute-stress#how-to-manage
Co jste zjistili?
Existuje něco jako „špatný“ nebo „dobrý“ stres?
Co můžete dělat, když zažíváte akutní nebo chronický stres?
Úkol 5: Cvičení na podporu odolnosti vůči stresu
Jedním ze způsobů, jak se vypořádat se stresem, je odolnost, schopnost rychle se přizpůsobit nebo řešit obtížné situace. Více informací o odolnosti naleznete po kliknutí na níže uvedené odkazy.
https://www.verywellmind.com/ways-to-become-more-resilient-2795063
Co je to odolnost?
Vzpomenete si alespoň na 5 tipů, jak se vypořádat se stresem nebo náročnými situacemi?
Jaké techniky byste doporučili kamarádovi?
Klid, zvládl jsi to!
Topics | Level | Knowledge | Skills | Attitudes
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Emoční regulace | Introductory:
Sub-topics:
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Discuss some techniques to reduce the impact of stress on health |
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Tento WebQuest jste téměř dokončili. Zkusme odpovědět na následující otázky, abyste potvrdili, kolik znalostí a dovedností jste získali:
- Jaké aspekty stresu pro vás byly nové?
- Které věci jste již dříve věděli?
- Jaké osobní strategie ke snížení stresu znáte a používáte?
- Jaký je rozdíl mezi „akutním“ a „chronickým“ stresem?
- Co byste osobně doporučili ostatním, pokud jde o odolnost vůči stresu?
Velmi dobře! Nyní víte, co je stres a jaký může mít dopad na vaše tělo, vaši mysl a chování. Znáte také rozdíl mezi akutním a chronickým stresem. Znáte Navíc jste se naučili dobré techniky, jak zlepšit svou odolnost vůči stresu.
Combat stress
We will start the work of this WebQuest by looking at what you know about work-relatedstress and how it affects your day-to-day life.Once we have worked on the definition, wewill analyse different situations that can causestress and techniques to avoid or manage it.
Step 1: What is stress?
The group stands in a circle and we project our Padlet screen which reflects the following
question: What is stress for you?
They have to connect to the Padlet through the QR and leave in messages what stress is for
them, their own definition. They can write, use images, songs, videos...
Once everyone has left their contribution, we do a quick reading and sharing to see the
coincidences or differences between the definitions.
We will continue giving the academic definition of stress and watching a video that talk
about this topic.
Stress definition:
“The World Health Organisation defines stress as "the set of physiological reactions that
prepare the body for action". In global terms it is a biological warning system necessary for
survival. Any change or different circumstance that comes into our lives, such as changing
jobs, speaking in public, going for an interview or moving house, can generate stress. But it
will also depend on the physical and psychological state of each individual.
A certain degree of stress stimulates the organism and allows it to reach its goal, returning
to a basal state when the stimulus has ceased. The problem arises when the pressure is
maintained and a state of resistance sets in. When certain circumstances, such as work
overload, economic or social pressures, or a competitive environment, are unconsciously
perceived as a "threat", a feeling of discomfort begins to set in. When this feeling is
sustained over time, it can lead to a state of exhaustion, with possible functional and organic
alterations.” (Estrés y burn out. Definición y prevención | Offarm (elsevier.es))
Video How stress afeects your brain:
(9) How stress affects your brain - Madhumita Murgia - YouTube
Step 2: My stress level
The GHQ 12 is a widely used research instrument to make a first rapid assessment of health
status with the aim of detecting psychological disorders associated with stressful situations.
We will hand out this questionnaire to each participant and allow them some time to reflect
and answer each question.
We should bear in mind that this is not a clinical diagnosis and that this questionnaire is
only intended to reflect how possible stressful situations are affecting them.
MOST RECENTLY:
1. Were you able to concentrate well on what you were doing?
a) Better than usual c) Less than usual b) The same as usual d) Much less than
usual
2. Did your worries cause you to lose a lot of sleep?
a) Not at all c) Somewhat more
than usual
b) No more than
usual
d) Much more than
usual
3. Have you felt that you are playing a useful role in life?
a) More useful than usual c) Less useful than usual b) The same as usual d) Much less useful than usual
4. Have you felt capable of making decisions?
a) More than usual c) Less than usual b) The same as usual d) Much less than
usual
5. Did you constantly feel overwhelmed and under stress?
a) Not at all c) Somewhat more
than usual
b) No more than
usual
d) Much more than
usual
6. Have you had the feeling that you cannot overcome your difficulties?
a) Not at all c) Somewhat more
than usual
b) No more than
usual
d) Much more than
usual
7. Have you been able to enjoy your normal everyday activities?
a) More able than
usual
c) Less able than
usual
b) The same as usual d) Much less able
than usual
8. Were you able to cope adequately with your problems?
a) More than usual c) Less than usual b) The same as usual d) Much less than
usual
9. Have you felt unhappy or depressed?
a) Not at all c) Somewhat more
than usual
b) No more than
usual
d) Much more than
usual
10. Have you lost confidence in yourself?
a) Not at all c) Somewhat more
than usual
b) No more than
usual
d) Much more than
usual
11. Have you ever thought that you are a worthless person?
a) Not at all c) Somewhat more
than usual
b) Not more than
usual
d) Much more than
usual
12. Do you feel reasonably happy all things considered?
a) More than usual c) Less than usual b) The same as usual d) Much less than
usual
According to the method recommended by the GHQ, there are two possible scores for each
question (0 or 1). We will classify a problem as absent (0) or present (1) according to the
following criteria and add up the points.
- Options a) and b) are considered as "problem absent" and score "0".
- Options (c) and (d) are considered as 'problem present' and are marked '1'.
If you have scored a total of 3 or more points when adding the 12 questions together, it is
likely that you are suffering from a psychological disorder associated with stressful
situations.
We do not have to share the results of the questionnaire with the group, it is a personal and
intimate questionnaire, and we will only share it with the group if the group wants to and
without pressuring anyone.
Step 3: Stress coping techniques
We will start this part of the training by explaining that: The different preventive measures
aimed at avoiding or minimising the consequences of work-related stress can be divided
into the consequences of work-related stress can be divided according to the level of
intervention.
1. Person-centred measures (individual stress coping techniques): Aimed at reducing anxiety
levels, negative thoughts and conflicting social relationships.
2. Task intervention measures: Aimed at reducing problems that may arise during work
performance and also at increasing the efficiency of work performance.
3. Organisational intervention measures: Aimed at reducing stress problems related to
organisational factors such as communication and participation, personal relationships and
career development within the organisation.
We will divide the group into small groups of 3-4 people and give them some cards with the
name of the technique and its definition. They should divide the techniques into the three
groups discussed above.
Relaxation techniques: The aim of relaxation techniques is to reduce the degree of
physical activation present in stress.
Breathing techniques: Correct breathing control is one of the simplest and most powerful
strategies for coping with a stress response. One of the symptoms of stress is
hyperventilation: rapid, rapid and shallow breathing that contributes to increased stress
levels.
Cognitive techniques: Stressed people are not only stressed physically but also psychically,
as what happens emotionally in an individual is reflected in their thoughts and vice versa.
Time management techniques: When a person suffers from stress, one hears them
complain that they "lack time" to do all the tasks. Paradoxically, when they try to gain
time, their nerves end up causing them to lose it.
Social skills improvement techniques: In order to face challenges and relationship tensions
that may arise with colleagues or superiors, social skills are needed in order to approach
the difficulty correctly and find the best solution.
Once the different techniques have been organised in the 3 groups, we will share them with
the large group and reflect together on the techniques and how everyone is trying to
manage their stress levels.
Step 4: We put into practice
To end the session we will put into practice one of the techniques to show the participants
how they can do it in their daily life.
PROGRESSIVE RELAXATION TECHNIQUE (JACOBSON, 1929)
The aim is to achieve deep levels of muscle relaxation through different tension/relaxation
exercises, therefore it is important to pay attention to these sensations (tension/relaxation)
in order to become aware of our body. With the training, the person will put these skills into
action once he/she has identified the tension in some area of his/her body.
Preparation
- Find a quiet place free from interruptions.
- Wear comfortable clothing that allows mobility.
- Recline comfortably in a padded chair or similar and uncross arms and legs. uncross arms
and legs.
- If necessary, rest your head on a cushion so that it is slightly raised. slightly raised.
- Relaxation can be started by taking three deep breaths. three deep breaths. It is advisable
to progressively advance in the relaxation, applying it each time on different muscle groups
and practising it for about 15 minutes a day.
- If cramps or discomfort appear during the practice, generate less tension.
General steps
Voluntarily tense each muscle group for 3 to 4 seconds and then relax it for several
seconds (20-30 seconds) in the following order. Pay attention to the sensations of tension
and relaxation that are generated.
Relaxation of the face, neck and shoulders:
Forehead: Wrinkle, exerting tension on the bridge of the nose and around the eyebrows.
Eyes: Open and close. Notice the tension in the eyelids and on the outside of the eyes.
Nose: Wrinkle the nose, with tension on the bridge of the nose and the nostrils.
Mouth: Smile widely (or open your mouth as wide as possible). Note the tension in the
upper and lower lips and both cheeks. Then pucker your lips.
Tongue: Press the tongue against the roof of the mouth.
Jaw: Press the teeth together, feeling the tension in the lateral muscles of the face and in
both cheeks.
Neck and nape of neck: Stretch the neck forwards-backwards and right-left (without
abruptness).
Shoulders: Raise your shoulders, trying to touch your ears and then let them drop. then
drop
Relaxation of arms and hands:
Squeeze, without moving, first one arm and then the other with a closed fist, feeling the
tension in the arms, forearms and hands.
Leg relaxation:First contract the muscles of the buttocks and thighs. Then stretch one leg and then the
other, lifting the tip of the foot upwards and feeling the tension.
Relaxation of the thorax, abdomen and lumbar region:
Back: Lean your body slightly forward, bend your elbows and pull your arms up and back
(without clenching your fists), feeling the tension in your back.
Chest: Inhale by puffing out your chest and hold the air for a few seconds in your lungs.
Note the tension in the chest. Exhale slowly.
Stomach: Contract the stomach. Then repeat by pushing
outwards.
Quick and complete relaxation:
It consists of tensing and relaxing all the muscles at the same time. It can be done lying
down or standing. It requires some experience, but once acquired, a correct state of
relaxation can be achieved in just a few minutes. of relaxation can be achieved in just a
few minutes.
At the end of this WebQuest, the facilitator can use these self-reflection questions to find
out how the participants felt about this activity:
- What did you learn from this activity - can you name 3 things?
- How does being introspective have a positive impact on your work environment?
- Can you say which stress management technique you think will be easiest for you to
apply? Why? - What do you think is the most important thing you have learned today that you can
take back to your work life?
Working to manage stress and anticipate it will help us to create a more comfortable workspace that is adapted to the needs of workers, whether they are young or older.
My stress journal
Up until now you have had a terribly stressful job, you have not been able to cope with the stress associated, with shuffles etc. You are now in the process of looking for a new and better job. This time, you have decided to take care of your wellbeing and you want to eliminate or learn how to deal with stressful factors. Your task is to create and keep a stress journal, which, by getting to know yourself, will allow you to monitor your stress levels and eliminate as many stress factors as possible from your private and professional life. So get to work!
Step nr 1 - Defining stress and it's impact.
Stress manifests itself in different ways, and is a very individual issue. The first step to reduce stress in our lives is to understand what it is and how it affects us.
Your first task is to search the internet for at least 3 definitions of stress, and from this knowledge, describe your own personalised definition of what stress is for you, and how you feel about it.
Stress Definitions:
- 1 -
Source: [Place the link to the source of the definition]
- 2 -
Source: [Place the link to the source of the definition]
- 3 -
Source: [Place the link to the source of the definition]
Great! Now that you have learnt a few different formal definitions of stress, it is time to reflect on what it means to us and how we experience it. As you already know, stress affects everyone in our lives, sometimes more and sometimes less, and we cope with it in different ways - once better, once worse. In order to cope with stress and its negative effects on our health, it is very important to be able to properly identify and determine that stress. Just face it. That is why it is time for you to describe below, in your own words, what stress means to you, and how you experience it.
My definition of stress, and how I feel it:
Here are some links that may help you understand the concept of stress and it’s different symptoms:
https://my.clevelandclinic.org/health/articles/11874-stress
https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body
Úkol 2: Co jsou hodnoty, přesvědčení a zvyky?
Teraz, jak już rozumiesz czym jest stres oraz jak go odczuwasz w swoim życiu – pora na zidentyfikowanie naszych stresorów.
Stresor to zwyczajnie mówiąc wewnętrzne lub zewnętrzne zdarzenie lub bodziec, który wywołuje stres.
Zatem świadomość naszych stresorów jest koniecznym, naturalnym krokiem w zwalczaniu stresu i budowaniu umiejętności radzenia sobie z nim. Jako, że w tym WebQueście skupiamy się również na życiu profesjonalnym i radzeniu sobie ze stresem w nowej pracy oraz przy jej poszukiwaniach, to w tym kroku należy zidentyfikować na podstawie własnych doświadczeń nasze stresory w życiu prywatnym i profesjonalnym.
IDENTIFYING MY STRESSORS | |
IN PRIVATE LIFE | AT WORK/PROFFESIONAL LIFE |
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The links below will help you to better understand what stressors are and provide some examples:
https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/causes-of-stress/
https://www.webmd.com/balance/guide/causes-of-stress
Step 3 – Analyzing different stress management techniques
Now that you know what stress is, how you feel it, and with a little reflection, you can identify the stress factors you are experiencing, it is time to learn about the different techniques of stress management and stress relief, and try to choose the technique that works best for you. As we already know, stress is a very individual issue. So is the effectiveness of particular techniques. There is no single golden advice on how to cope with stress or how to reduce it, but with the knowledge of oneself and one's preferences, it is worth trying different ones to check their effectiveness. Only then can we discover the one that works best for us.
Here are five popular and in many cases effective stress management techniques that you should familiarise yourself with and try out to try and combat your stress factors:
- 1. Creating your own space
One such basic method to help us reduce stress is simply to create our own space. We focus on ultimately having a place at home/work where we can feel comfortable, safe and ourselves. While at work the conditions are different, at home it is very important to have a place where we can spend time with ourselves and where we will not be disturbed.
- 2. Mindfulness
"Mindfulness means a special kind of attention - mindful, directed at the present moment and non-judgmental. Such attention develops great awareness, clarity and acceptance of the current situation. It awakens us to the fact that life unfolds only in individual moments" Jon Kabat-Zinn
Here is one of the basic mindfulness techniques:
Close your eyes, take a deep breath in and then slowly let the air out. Concentrate on the movement of your chest and try not to think about anything else. If you have a flurry of thoughts in your head, acknowledge them but don't concentrate on them, let them go by focusing on your breath.
- 3. Deep breathing
Deep breathing allows us to calm down and slow down our heart rate when under severe stress. You can find many deep breathing techniques, but one of them is to follow the steps below:
1.Sit comfortably, straighten your shoulders and relax your arms. Place your tongue just behind your teeth on the palate. Close your eyes and focus solely on your breath.
- Start by exhaling forcefully through your mouth. On the count of 4, take a deep breath in through your nose.
- Hold your breath while counting to 7 - this distributes the oxygen efficiently throughout your bloodstream.
- Exhale slowly through tight lips and count to 8.
After 3 cycles your body should have become accustomed to this breathing pattern. Repeat this until you feel your body relax and your heartbeat slow down.
- 4. Progressive muscle relaxation
This method involves relaxing specific parts of the body according to two simple steps:
- You tension certain muscle groups in your body, such as your neck and shoulders.
- Then you relax your muscles and note how they feel when they are relaxed.
This technique can help you relax when you are nervous and reduce your overall tension and stress levels.
- 5. Acknowledging your achievements
This last method is very important especially when dealing with stress related to studies or work. People tend to focus on future upcoming responsibilities or failures, completely forgetting to stop and reward themselves for achievements or successfully completed tasks.
One example of using this method is by following these steps:
After each day's work, take 10 minutes to sit down and reflect on what we managed to do and achieve today. Even if we didn't manage to complete the whole task, we include completing part of it. We sit until we have written down our achievements. For this purpose, all we need is a piece of paper and a pen.
The aim of this method is to appreciate our work and our sacrifices, which in turn gives us more self-confidence and allows us to reduce stress related to, for example, future tasks.
Sources:
https://www.betterup.com/blog/stress-management-techniques
https://www.simplypsychology.org/stress-management.html
https://www.webmd.com/balance/guide/tips-to-control-stress
Do you know any of these techniques? Or have you tried any of them? If so, describe your impressions below:
Your task is to try to use each of these methods in a stressful situation. Which do you think will be most effective for you in your personal life and at work and why?
Next, it is time for you to do some online research and list two different methods of stress management or stress relief that appeal to you and - based on your own preferences, behaviour and character – you think would be most effective for you. Try to find techniques that you can practise when you are stressed at work, before job interviews and on the run. It is important that they are practical in everyday situations and when searching for a job. Describe these techniques below:
- 1.
Name of the technique:
Description:
How does it help you cope with stress?
Step 4 – Keeping a stress journal
Now that you have an understanding of the basics of stress, and have considered the various techniques for yourself - it is time to take the final step in this stress relieving journey, which is designed to help you cope with stress in everyday life, when looking for a job, and when acclimatising to a new job and new responsibilities.
Keeping a stress diary is an effective way of finding what causes us stress and discovering the level of stress that is beneficial to us.
In our stress journal we will be tasked with recording our stress levels and how we feel during our day. In particular, we record stressful events.
Below you will find a template with the information you need to fill in our stress journal during the day.
Your task is to fill in this template as it stands today and, if possible, to keep this journal in the future.
MY STRESS JOURNAL
Day/date:
………………….
Time (We can write at different hourly intervals)
…………………………………………………………………………………………………
The amount of stress we experience (e.g. on a scale from 1 to 10)
1 2 3 4 5 6 7 8 9 10
How/what do we feel?
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How effective is our work
…………………………………………………………………………………………………
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What stressful situation has occurred?
…………………………………………………………………………………………………
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When and where did it occur?
…………………………………………………………………………………………………
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What factors caused this event?
…………………………………………………………………………………………………
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How stressful was it?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
How did we cope with the event?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
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What method did we use to try to reduce the stress?
…………………………………………………………………………………………………
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Did it work? If so, how?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
Great! If you would like to learn more about keeping a stress journal, and its other methods, visit the links below:
https://psychcentral.com/stress/how-to-begin-journaling-for-stress-relief
https://www.mindtools.com/pages/article/newTCS_01.htm
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Congratulations! By keeping up with the steps given, you have managed to increase your knowledge of stress, analyse your own stressors in both your personal and professional life and explore multiple techniques to support stress relief. By applying these techniques and keeping your stress journal diligently, you will be able to better navigate your job search journey as well as cope in your everyday life. This is a very important skill that will make your life much more enjoyable! In the meantime remember after a very important thing that Albert Einstein once said - “In the middle of difficulty lies opportunity.”
Gratulujeme, vaše znalosti o vnitřní a vnější motivaci jsou nyní vynikající!
Building resilience to resist stress!
In this WebQuest, you will work in pairs. You are tasked with creating a stress management leaflet that will be used to promote resilience against stress.
To begin, you will conduct some research on what stress is, the different types of stress, and how it can affect a person’s ability to function in the workplace and in their personal lives.
Next you will complete some research on how you can counteract stress and work on managing stress in your daily professional lives.
Once you have completed all your research, you will be tasked with brainstorming ways that this information can be condensed down and displayed in a way that is informative, eye-catching and demonstrates the role that stress management can have on creating a positive work environment.
With your knowledge in hand, you will create two blurbs about the impact of stress on workers, ways that stress can be counteracted in the workplace, and some tips on managing stress daily. Once this is complete, you will begin to compile your information into a poster or infographic that will be displayed to the rest of the group.
Finally, you will present your informational design to the rest of the group.
Step 1: Stress-search
To begin your task, conduct some research on the different types of stress that one can encounter in the workplace. Try to keep the search broad to get the most amount of information as possible.
When searching for topics relating to stress, try to find a broad range of information to get the best understanding of what it is and how it affects our ability to work and live comfortably.
Here are some helpful links to help you get started:
- What is stress? (Mind.org.uk): https://www.mind.org.uk/media/12451/stress-2022.pdf
- Doing What Matters in Times of Stress (WHO): https://www.who.int/publications/i/item/9789240003927
- What is Stress? (VeryWell Mind): https://www.verywellmind.com/stress-and-health-3145086
- Acute stress reaction (Patient): https://patient.info/mental-health/stress-management/acute-stress-reaction
- Chronic stress (APA): https://www.apa.org/topics/stress/chronic
Step 2: Reducing Stress
Now that you have the basics about stress in the workplace and the effect it can have on work, it’s time to put together your final research on techniques for reducing workplace stress and reducing the impact of stress on health.
Here are some helpful links to get your search started:
- Coping with stress at work (American Psychological Association): https://www.apa.org/topics/healthy-workplaces/work-stress
- Simple strategies for dealing with work stress (VHI): https://www1.vhi.ie/blog/articles/simple-strategies-for-dealing-with-work-stress
- Recognising Stress Triggers in the Workplace (Best Care): https://bestcareeap.org/resource-hub/recognizing-stress-triggers-workplace
- Stress Diaries (MindTools): https://www.mindtools.com/ag3ueu7/stress-diaries
- Stress Diary Sample (MindTools): https://bit.ly/3YhdvwI
Step 3: Brainstorming Ideas
Now that all your research is complete, it’s time to put all your research together and brainstorm ideas. Curating what you know, have a discussion about the impact that stress can have on your work.
Use the following prompt questions to generate some ideas about the content for your informational design:
- How can stress have an impact on our ability to work?
- Why is being able to identify your stress-related triggers important?
- How can you work towards reducing stress while at work?
- What is the difference between acute stress and chronic stress?
Write two small paragraphs to be included in your leaflet about the impact that stress can have on your work, and a small tips list on ways that stress can be reduced in the workplace.
Step 4: Get Creative
It’s time to put all that you’ve learned to the test!
Design a leaflet, poster or infographic about stress management and the importance of techniques to reduce stress in the workplace.
Here are some platforms that you can create your infographic on:
- Canva: https://www.canva.com
- Jamboard: https://jamboard.google.com
Your informational design should include the two paragraphs you wrote in process 3 as well as the tips list.
Step 5: Presentation Time!
Now that you have completed your informational design, it is time to present it to the rest of the group. Take some time to display the poster/infographic to the room, or hand out the leaflet. Bring the rest of the group through the leaflet, mentioning the research or information that you found the most interesting from what you learned.
Knowledge | Skills | Attitudes |
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At the end of this WebQuest, the teacher/tutor can use these self-reflection questions to find out how the students felt about this activity:
- What did you learn from this activity? Can you mention 3 things?
- Stress can have a dramatic impact on our ability to cope with difficult things. How can we make sure that our working environments are as stress-free as possible?
- What do you think is the most important thing you learned today that you can bring with you into your working life?
Congratulations! You have worked hard to share your knowledge and educate others about stress and the impact in can have on people’s work experience. Your infographic will help others in the group to expand their knowledge on stress management and the importance of creating a positive work environment.
By creating the infographic, you have created an accessible and easy way for others to expand their learning about stress in the workplace and how you can support others going through stressful periods at work!
Pokročilá úroveň
Vyberte si prosím Webquest
OPTIMISM AND STRESS
Meditační a relaxační techniky uvolňující stres
The Power of Optimism!
Stres, optimismus a emoční regulace
Emotional self-regulation strategies
OPTIMISM AND STRESS
Stress and negative emotions are experienced by people of all ages, at different stages, for different reasons and at different intensities. The perception of stress, our reaction to it and the consequences are very individual, and can vary from person to person. However, what do we all have in common? The fact that we all feel it and have to cope with it somehow. There are many different techniques for coping with stress, relaxation and regulating negative emotions - some less effective (for us) others more so. In many cases, however, we have to go through several other equally important steps before we can cope with it. In today's WebQueue, we will focus on steps that are extremely important in the fight against the regulation of negative emotions, including strong acute stress, in both personal and private life.
The main purpose of this WebQuest is to guide you through 7 unique steps, with relevant exercises and supportive resources, the completion of which will enable you to better understand and regulate negative emotional states in yourself and others in a variety of circumstances, and to teach you a positive approach. This WebQuest will help you develop your ability to recognise stress, adapt appropriate tactics to combat it and broaden your awareness of the essence of a positive approach.
So let's get to it!
1 - COLLABORATE WITH PEERS - Identify triggers of stress within a team
By now you should be able to identify your own stress triggers in different situations and surroundings, but have you ever thought about how this very individual issue looks and manifests itself in others?
In this, the first step, the task will be a group discussion on stress triggers and their symptoms in a workplace.
The whole group should sit in a circle and the task is for each person in turn to name at least one stress trigger and its possible symptom/consequence that they personally do not have/feel they would not have. The rest of the group raises their hand if any of these examples coincide with them and their reactions to the stress.
Then, each person proposes an example of a coping strategy to deal with/ minimize or help them in this stress and together with people who have experienced these triggers and their consequences, they discuss their experiences with these strategies, their helpfulness and how it might look for others.
At the very end, the group has a joint discussion about whether noticing stress in others is difficult or not, and whether they notice it in others in their environment.
The following links may help you to carry out the exercise more effectively:
https://www.hse.gov.uk/stress/signs.htm
https://www.psychologytoday.com/us/blog/people-planet-profits/202105/how-to-help-a-stressed-coworker
2 - Discuss with group how acute stress can be motivational
In a second step, your task is to hold a group discussion on whether acute stress can me motivational.
Let everyone take the floor and focus on the differences and individual approaches of the other participants.
Try to answer the following questions:
-Can stress motivate you to work better?
-Should stress in the workplace be avoided under any circumstances?
-Does the fact that strong stress motivates others mean that I have to do the same?
-What action do you take if you feel demotivated and/or stressed in the workplace?
Write out in bulletpoints the main findings of the discussion.
Helpful links:
https://www.entrepreneur.com/living/7-proven-ways-to-redirect-stress-into-a-powerful-success/326644
Step 3. Short meditation and relaxation techniques for acute stress
Watch the video below and try out the 6 minute meditation exercise:
https://www.youtube.com/watch?v=Ix73CLI0Mo0
What are your impressions? Describe whether you think this method works for you.
Then try to create a list of stress management strategies that would most likely work for me. Below are links with helpful resources and examples of stress management techniques. Of course, you can also help yourself with online research.
https://www.betterup.com/blog/stress-management-techniques
https://www.thisiscalmer.com/blog/21-relaxation-techniques-reduce-stress-at-work
- Weekly stress management plan
You have already learnt some examples of strategies and ways to relax and manage your nerves, and what might work for you. For this reason, in this step you are tasked with creating something along the lines of a weekly stress management plan. Below is a table with the days of the week listed.
Think about what your standard week looks like, your stress level, and your overall schedule of days of the week. Try to fit at least one activity a day under this that will help you reduce/manage stress and its negative effects.
Remember, it doesn't have to be an hour-long session every day. On tense and busy days when you don't have time, just spend 10-15 minutes on it.
| Day of the week | Stress management activity/ relaxation technique |
| MONDAY |
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| TUESDAY |
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| WEDNESDAY |
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| THURSDAY |
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| FRIDAY |
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| SATURDAY |
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| SUNDAY |
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If you need inspiration, browse further types of methods for dealing with stress.
Link: https://www.health.harvard.edu/staying-healthy/top-ways-to-reduce-daily-stress
https://happiful.com/stress-management-in-everyday-life/
5. Setting optimistic goals and plans for the future
Now it is time for you to each take time for a brief reflection session and set your optimistic goals and plans for the future in both your personal and professional life.
To do this, fill in the table below:
| MY OPTIMISTIC GOALS | |
| PERSONAL LIFE | PROFFESIONAL LIFE |
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If you need help or inspiration, take a look at the links below:
https://www.angstrom.life/goals
6 - milestones for achieving these goals
Great! In the previous step you managed to write out your optimistic goals for you personal and professional life.
Describe your experience with this task, did you find it difficult to complete?
Then, choose one goal of the professional and private goal and consider what his milestones for achieving it would be.
Below you will find a link from a video that describes what milestones are and how to identify them:
https://www.youtube.com/watch?v=RgCEnsrJsHk
After watching the video, fill in the table below:
| GOAL | MILESTONES FOR ACHIEVING IT |
| PROFFESIONAL | |
| PERSONAL |
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7. Gratitude end discussion
In this, the final step, try to discuss the topic of optimism together with the group.
Reflect on positive aspects of life and the importance of positive attitudes and gratitude in general.
In order to facilitate the discussion, watch the video below:
https://www.youtube.com/watch?v=g1hYYIMVl_I
After the discussion, each person in turn is asked to reflect and present what they are grateful for today
KNOWLEDGE | SKILLS | ATTITUDE |
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Congratulations! With these activities, you are sure to be able to see the world more positively and respond better in stressful situations. The exercises used in this WebQueue can be used seamlessly in many life situations. Don't be afraid to return to them! Try to use the techniques you have learnt in your everyday life, and practice positive thinking, because as you already know - it has a huge impact on our positive mental health.
By creating the infographic, you have created an accessible and easy way for others to expand their learning about stress in the workplace and how you can support others going through stressful periods at work!
Meditační a relaxační techniky uvolňující stres
V úvodním WebQuestu jste se naučili znalosti a dovednosti o stresu a odolnosti vůči stresu. V tomto pokročilém WebQuestu si prohloubíte své znalosti a připravíte video pro ostatní lidi na téma, které vás zajímá a které řeší problematiku související se stresem.
Tématem tohoto WebQuestu jsou meditační a relaxační techniky uvolňující stres. Pochopíte a vyzkoušíte několik antistresových technik. Seznámíte se také s eustresem a distresem a spouštěči stresu. Dozvíte se, co je všímavost a jak praktikovat techniky všímavosti v každodenním životě.
Téma stresu je aktuální pro každého na světě. Pokud jste absolvovali úvodní WebQuest o stresu a odolnosti vůči stresu, můžete se právem považovat za odborníka na toto téma, protože o tomto tématu máte mnohem více znalostí než průměrný člověk ve vaší zemi. Mnoho lidí bojuje se stresem a trpí následky chronického stresu. Vaším úkolem v tomto WebQuestu je prohloubit své znalosti o stresu a natočit užitečné video související s tímto tématem. Myslíte si, že tuto misi zvládnete? K tomuto náročnému úkolu samozřejmě můžete shromáždit tým svých přátel nebo spolužáků.
ÚKOL 1
Vaším prvním úkolem v tomto WebQuestu bude seznámit se s pojmy eustres a distres.
ÚKOL 2
Vaším druhým úkolem bude pochopit problematiku spouštěčů stresu.
ÚKOL 3
Vaším třetím úkolem bude vyzkoušet techniky všímavosti, které pomáhají eliminovat chronický stres.
ÚKOL 4
Vaším čtvrtým úkolem bude seznámit se s meditačními a relaxačními technikami.
ÚKOL 5
Vaším pátým úkolem bude vybrat téma pro vaše video související se stresem a připravit video scénář.
ÚKOL 6
Vaším posledním úkolem bude připravit video související s tématem stresu, zveřejnit ho na YouTube a získat zpětnou vazbu od pár lidí.
ÚKOL 1
Vaším posledním úkolem bude připravit video související s tématem stresu, zveřejnit ho na YouTube a získat zpětnou vazbu od pár lidí.
Prostudujte si následující informační zdroje, které obsahují všechny znalosti, které potřebujete ke splnění tohoto úkolu.
Zdroj 1 – Video o tom, zda může být stres užitečný
Zdroj 2 – Video o rozdílu mezi eustresem a distresem
Zdroj 3 – Článek o tom, co dělá eustres „dobrým stresem“
https://www.healthline.com/health/eustress#eustress-examples
ÚKOL 2
Vaším druhým úkolem je pochopit problematiku spouštěčů stresu.
Zdroj 1: Video o rozpoznání spouštěčů stresu
Zdroj 2: Článek o příčinách stresu v práci
https://www.hse.gov.uk/stress/causes.htm
Zdroj 3: Video o spouštěčech stresu na pracovišti
ÚKOL 3
Vaším třetím úkolem je vyzkoušet techniky všímavosti, které pomáhají eliminovat chronický stres.
Zdroj 1: Video o všímavosti
Zdroj 2: Článek o devíti způsobech, jak všímavost snižuje stres
https://www.mindful.org/9-ways-mindfulness-reduces-stress/
Zdroj 3: Video o tom, jak cvičit všímavost
ÚKOL 4
Vaším čtvrtým úkolem je seznámit se s meditačními a relaxačními technikami.
Zdroj 1: Článek o šesti relaxačních technikách ke snížení stresu
https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
Zdroj 2: Video o 8 relaxačních tipech pro vaše duševní zdraví
Zdroj 3: Video o tom, jak se naučit techniku dýchání 2:1
ÚKOL 5
Vaším pátým úkolem je vybrat téma pro vaše video související se stresem a připravit video scénář.
Zdroj 1: Video o tom, jak najít nápad a atraktivní název pro vaše video
https://youtu.be/UQmQ3MjOmwI?list=PLsDhsOkbwsC6Ibko8cAaEz2tq3xVJ1-uD
Zdroj 2: Video o tom, jak napsat video scénář pro video YouTube
ÚKOL 6
Vaším posledním úkolem je připravit video související s tématem stresu, zveřejnit ho na YouTube a získat zpětnou vazbu od pár lidí.
Když máte nápad, název videa a scénář videa, můžete začít vytvářet video. K přípravě videa můžete použít nějaký vhodný software, jako je například Powtoon. To je ta jednodušší varianta. Můžete také natáčet video na mobil a používat jednoduchou aplikaci, jako je FilmoraGo. Můžete ale také vytvořit profesionální video tak, jak to dělají youtubeři. Vyberte si jednu z těchto možností a jeden z níže uvedených odkazů vám pomůže.
Zdroj 1: Video o tom, jak natáčet videa na Powtoon
Zdroj 2: Návod, jak upravovat videa pomocí FilmoraGo
Zdroj 3: Video o tom, jak natáčet videa na YouTube – plánovat, točit, upravovat, zveřejňovat, růst
Once you've created a video, please put it on YouTube and show it off to as many people as possible. Get feedback from some of them. It will be a unique and valuable experience for you.
V tomto WebQuestu jste úspěšně dokončili několik úkolů. Pokuste se odpovědět na následující otázky, abyste zjistili, kolik jste se toho naučili:
- Které poznatky z tohoto WebQuestu pro vás byly jen opakováním, protože jste je již znali?
- Jaké poznatky pro vás byly nové?
- Proč by lidé měli mít znalosti obsažené v tomto WebQuestu?
- Jaký je rozdíl mezi eustresem a distresem?
- Co jsou spouštěče stresu?
- Jak funguje relaxační technika s názvem 2:1 dechová technika?
- Podařilo se vám připravit video nebo alespoň scénář k videu a jaké zážitky z těchto aktivit máte?
Právě jste úspěšně dokončili tento WebQuest o meditačních a relaxačních technikách uvolňujících stres. Pokud jste splnili všechny úkoly, můžete se právem považovat za odborníka na toto téma, protože nyní máte o tomto tématu mnohem více znalostí než průměrný člověk ve vaší zemi. Už víte, že stres může být nejen škodlivý, ale i prospěšný. Víte, co znamenají pojmy eustres a distres. Umíte definovat, co jsou spouštěče stresu, a můžete uvést příklady spouštěčů stresu na pracovišti. Víte, co je všímavost, a znáte příklady relaxačních a meditačních technik. Některé techniky jste také vyzkoušeli na vlastní kůži, například dechovou techniku 2:1.
Gratulujeme, vaše znalosti meditačních a relaxačních technik pro uvolnění stresu jsou nyní vynikající!
The Power of Optimism!
Stress is a common experience for many individuals in the workplace. It can affect one's mental and physical well-being, leading to burnout and decreased productivity. However, with the right skills and strategies, it's possible to manage stress in a healthy and effective way. This WebQuest will focus on the importance of optimism and self-control when dealing with stress in the workplace.
You work for a lifestyle blog. Your colleagues George and Hannah have approached you about running a workshop about the importance of optimism in stressful work environments. You think that this is a great idea because recently you have been having a hard time staying positive and optimistic at work. You think that this workshop is a great opportunity to find out how you can get out of your work slump!
For your workshop you’ve decided to make a stress management plan to show others how to do it, and to make some roleplay scenarios to put this plan to the test!
In this WebQuest, you will work in groups of three. The aim of the WebQuest is to create an informative roleplay session whereby you will practice the ABCs of emotional regulation.
To begin, you will complete some minor research on the importance of optimism in the workplace when experiencing times of stress and conflict, and how to manage your emotions at work to avoid it affecting your ability to work.
After completing your research, you will have a group discussion about how emotional regulation can help you in times of conflict and stress.
Once you have finished your discussion, it is time to figure out ways to combat chronic stress or pessimism when you are feeling down at work. You will conduct some research as a group about the techniques that can be used to combat stress and conflict in the workplace.
Once you have collected all of your research, it’s time to put together your stress management plan. The purpose of this plan is to promote destressing techniques and methods that can be used in moments of anxiety or conflict whilst working.
When your stress management plan is complete, it’s time to make sure that the plan is optimistic and positive by researching optimism and making necessary changes.
After your plan is fully designed, you will put your plan into action. Create three roleplay scenarios about stressful situations at work or moments of conflict where you can put your plan into action.
Finally, you will put your plan to action by roleplaying your scenarios created above. This will help to highlight the benefits of your plans to viewers.
Step 1: The Power of Optimism
Stress can have a dramatic impact on our ability to function in the workplace. This is why it is important that everybody has the correct tools to be able to combat work-related stress and understand how to manage difficult situations. Learning how to control your emotions and remain optimistic in the face of conflict is a great way to having a pleasant working experience!
Conduct some research on the power of optimism and gratitude to combatting stress. Here are some links to get you started:
- Are you harnessing the power of optimism? (Forbes): https://www.forbes.com/sites/forbesbusinesscouncil/2022/01/31/are-you-harnessing-the-power-of-optimism/?sh=be3eb3a10379
- Managing Your Emotions at Work (MindTools): https://www.mindtools.com/amqbd0e/managing-your-emotions-at-work
- Emotions in the workplace - how to deal with emotions at work (Quantum Workplace): https://www.quantumworkplace.com/future-of-work/emotions-in-the-workplace-how-to-deal-with-emotions-at-work
- The importance of optimism in the workplace for well-being and engagement (Limeade): https://www.limeade.com/resources/blog/the-importance-of-optimism-in-the-workplace-for-well-being-and-engagement/
- Emotional intelligence – 3 ways to build optimism during disruption (Enterprisers Project): https://enterprisersproject.com/article/2020/6/emotional-intelligence-build-optimism
Step 2: Brainstorming Session!
Now that you understand the importance of emotional control and the power of optimism in counteracting stress, it’s time to look at ways of managing and controlling our emotions in difficult and stressful situations.
Think of ways that you can remain positive in difficult situations, or during stressful periods of your life. Consider the following questions as a group:
- What is the power of emotional intelligence when working?
- Keeping your mind clear and calm under pressure can help to reduce stress and anxiety while at work. What are some ways you can think of where you can help manage stressful situations?
- Optimism is a powerful tool for creating positive and happy environments. What are some ways you can remain optimistic at work?
Step 3: How to Combat Pessimism and Stress
One of the most important situations where you need to understand how to control your emotions is during periods of intense conflict and stress. Certain skills such as conflict resolution and emotional regulation are very important for remaining calm and collected when under pressure.
To find out more about how you can build these skills and be equipped with the right skills to use in times of conflict, carry out some research into strategies and techniques to manage stress. Here are some links to get you started:
- The ABC’s of Emotion Regulation (Relish): https://hellorelish.com/articles/the-abcs-of-emotion-regulation.html
- 27 Conflict Resolution Skills to Use With Your Team (HubSpot): https://blog.hubspot.com/service/conflict-resolution-skills
- A Mindful Inquiry - Calming the Rush of Panic (Mindful): https://www.mindful.org/calming-rush-panic-emotions/
- 10 stress busters (NHS): https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
Step 4: Creating a Stress Management Plan
Now that you have completed all of your research, it’s time to put your plan into action by creating a stress management plan. You will be using this plan later on in the WebQuest so make sure that it is up to scratch! This is a plan that will help you to combat stress by putting together a series of destressing techniques in one place.
Create your plan by including different ways to combat stress such as eating well, performing exercise, breathing exercises, goal-setting, and distraction techniques.
Here is a great tutorial on steps you can include in your stress management plan: http://www.fosteringresilience.com/stress_management_plan.php
Step 5: Promoting Optimism as the Centre of Stress Management
When designing your stress management plan, it is important to centre optimism of our stress management strategy. Creating a stress management plan that includes optimistic strategies for combatting difficult situations helps to reduce panic and anxiety.
To understand how to create an optimistic stress management plan and goals for the future, carry out some research about the importance of remaining optimistic when planning for the future.
Here are a few links to get you started:
- How to use optimism to attain goals (Iannarino): https://www.thesalesblog.com/blog/how-to-use-optimism-to-attain-goals
- Resilience and Optimism – The Best Way to Manage Stress and Beat Burnout (Forbes): http://bit.ly/3wR0ZIE
- How do we use hope and optimism to overcome stress? (University of Kansas): http://bit.ly/40mdxoV
- How to manage stress with mindfulness and mediation (Mindful): https://www.mindful.org/how-to-manage-stress-with-mindfulness-and-meditation/
Once you have completed your research, review your completed stress management plan and make the changes as necessary to make it as positive and optimistic as possible. Sometimes including little affirmations is a great way of combatting pessimistic and stress in difficult situations where you will have to use the plan!
Step 6: Put Your Plan to the Test
It’s important to put your research into action. Equipped with your stress management plan, create three roleplay activities of stressful situations in work where you will need to put your stress management plan into action.
These roleplay activities should include situations that are stressful but easy to resolve for the parties involved.
Step 7: Roleplay Time!
Now that you have created your roleplay scenarios, pick one that you will act out in front of the rest of the group, showcasing how your stress management plan comes into play! Make sure to stay calm and invite the audience to make any suggestions on how to resolve the situation before putting your plan into action!
Knowledge | Skills | Attitudes |
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Congratulations! You have completed this WebQuest about managing stress at work! You created a stress management plan focused around staying optimistic and mindfulness which you can use during difficult or hard situations at home or at work. You showed how these plans can work in action by creating and roleplaying stressful scenarios where you could really put your plan to the test. You are now ready to conquer stress for when you begin to enter the workplace!
By creating the infographic, you have created an accessible and easy way for others to expand their learning about stress in the workplace and how you can support others going through stressful periods at work!
Stres, optimismus a emoční regulace
Co je to WebQuest? Prováděním výzkumných aktivit na internetu a jejich kombinací s dalšími aktivitami se seznámíte s novými věcmi týkajícími se konkrétního tématu. To vám umožní rozšířit své znalosti a vytvořit pro vás nové dovednosti.
V úvodním WebQuestu jste se dozvěděli o základních rozdílech mezi stresem, stresory a o tom, jak stres ovlivňuje vaše tělo, mysl a chování. Dále jste se naučili lépe zvládat stres a získali více informací o odolnosti. V tomto pokročilém WebQuest se naučíte, jak využít akutní stres pro lepší pracovní výkon, jak zvládat chronický stres. Získáte také základní znalosti o úloze vděčnosti a praktické znalosti o tom, jak ovládat emoce během chronického stresu, akutního stresu a konfliktů. Osvojíte si strategie pro kontrolu nálady, hněvu, frustrace a podráždění.
Připraveno?
Úkol 1: Co je optimismus, co je vděčnost a proč pomáhá?
Vaším prvním krokem k tomu, abyste se stali expertem na emoční regulaci, je identifikovat a odlišit „optimismus“ a „vděk“. Také zjistíte, proč tyto dvě věci mohou mít dopad na vaši úroveň stresu a emoce.
Úkol 2: Spolupracujte s ostatními:
Vaším druhým krokem k tomu, abyste se stali expertem na emoční regulaci, je spolupráce se svými vrstevníky. Identifikujte spouštěče stresu v týmu podle svého výběru.
Úkol 3: Procvičování
Váš třetí krok k tomu, stát se expertem na emoční regulaci, znamená najít si vlastní techniku zvládání stresu. Nejprve byste měli zjistit, jaké techniky existují.
Úkol 4: Praktikujte:
Čtvrtým krokem k tomu, abyste se stali expertem na emoční regulaci, je vyzkoušení několika technik, o kterých jste četli nebo slyšeli.
Na konci úkolu 4 byste měli být schopni identifikovat své oblíbené techniky zvládání stresu a vytvořit seznam strategií, které fungují pro váš vlastní život.
Úkol 5: Vytvořte deník:
Pátým krokem k tomu, abyste se stali expertem na emoční regulaci, je vytvoření deníku vděčnosti, ve kterém budete přemýšlet o pozitivních aspektech života.
Úkol 6: Vytvořte plán řízení:
Vaším šestým a posledním krokem k tomu, abyste se stali expertem na emoční regulaci, je procvičit si zvládání hněvu a vytvořit si týdenní plán zvládání stresu.
Bavte se!
Úkol 1: Co je optimismus, co je vděčnost a proč pomáhá?
Vaším prvním krokem k tomu, abyste se stali odborníkem na emoční regulaci, je vědět, co optimismus a vděčnost skutečně je a proč pomáhají s emoční regulací.
Chcete-li se o vděčnosti dozvědět více, klikněte na níže uvedené odkazy a přečtěte si články:
Vděčnost
https://kidshealth.org/en/teens/gratitude.html
https://www.psychologytoday.com/us/basics/gratitude#tips-to-foster-gratitude
https://www.verywellmind.com/what-is-gratitude-5206817#toc-types-of-gratitude
Co je vděčnost?
Jak vám může pomoci cítit se lépe?
Vyjmenujte 5 věcí, za které jste dnes vděční. I ty nejmenší věci se počítají! Zapište si je do deníku a začněte jej používat jako svůj deník vděčnosti.
Optimismus
https://kidshealth.org/en/teens/optimism.html
https://www.psychologytoday.com/us/basics/optimism
https://www.verywellmind.com/the-benefits-of-optimism-3144811
Co je to optimismus?
Jak vám pomáhá s emoční regulací?
Znáte nějakého optimistu? Pokuste se změnit své myšlenky na pozitivní.
Co myslíte? Jak může mít vděčnost a optimismus vliv na váš stres a emoce?
Úkol 2: Spolupracujte s ostatními:
Vaším druhým krokem je spolupráce se svými vrstevníky. Identifikujte spouštěče stresu v týmu podle svého výběru. Diskutujte o následujících bodech:
- Co spouští stres u každého z vás?
- Jak může být akutní stres motivační?
- Jak využít akutní stres v profesionálním kontextu?
- Jak můžete zabránit spouštěčům stresu?
Úkol 3: Procvičování
Chcete-li se stát odborníkem na emoční regulaci, je vaším třetím krokem nalezení vlastní techniky zvládání stresu. Nejprve byste měli zjistit, jaké techniky existují. Klikněte na níže uvedené odkazy a zjistěte více o:
Všímavé techniky pro chronický stres:
https://www.mindful.org/9-ways-mindfulness-reduces-stress/
https://www.youtube.com/watch?v=EJ2qnmoMVdo
Krátké meditační a relaxační techniky pro akutní stres:
https://www.youtube.com/watch?v=tEmt1Znux58
https://www.youtube.com/watch?v=z6X5oEIg6Ak
https://www.youtube.com/watch?v=cyEdZ23Cp1E
Techniky zvládání stresu:
https://www.youtube.com/watch?v=-GoiW9soPBk
https://www.youtube.com/watch?v=TK5KOXLT15g
https://www.youtube.com/watch?v=Wh5HyJ1rxzk
I-prohlášení: https://www.washoeschools.net/cms/lib/NV01912265/Centricity/Domain/176/2.3_I%20Statements.pdf
https://www.goodtherapy.org/blog/psychpedia/i-message
Jaká technika vám nejvíce vyhovuje? Dokážete implementovat alespoň 3 techniky do svého každodenního života?
Úkol 4: Praktikujte:
Teď je to na vás! Vyzkoušejte několik technik, které jste četli, sledovali nebo o nich slyšeli. Po dokončení tohoto úkolu byste měli být schopni identifikovat svou oblíbenou techniku zvládání stresu. Vytvořte seznam strategií, které fungují pro váš vlastní život.
Úkol 5: Vytvořte deník:
V úloze 1 jste se dozvěděli o vděčnosti a důležitosti optimistického pohledu na život. Vytvořte si svůj osobní deník vděčnosti a zamyslete se nad pozitivními aspekty života.
Za co jsi dnes vděčný?
Co dobrého se ti dnes stalo?
Udělali jste dnes dobrý skutek?
Úkol 6: Vytvořte plán řízení:
Vaším šestým a posledním krokem k tomu, abyste se stali expertem na emoční regulaci, je procvičit si zvládání hněvu a vytvořit si týdenní plán zvládání stresu.
Stres a vztek jdou často dohromady. Lidé, kteří jsou často ve stresu, mívají také větší vztek. Ani jedno není dobré pro naše zdraví.
Podívejte se na tato videa a vyzkoušejte si techniky sami:
Zvládání vzteku::
https://www.youtube.com/watch?v=kmTEyxWg7Hs
https://www.youtube.com/watch?v=BsVq5R_F6RA
I-prohlášení:
https://www.youtube.com/watch?v=Tu4_bjLlBok
https://www.youtube.com/watch?v=gG25Kq_3gmg
Týdenní plán zvládání stresu:
Zde je příklad plánu zvládání stresu:
https://www.teachandtaketime4u.com/wp-content/uploads/2017/09/Stress-management-Plan.pdf
Vytvořte si jeden pro sebe.
A je to! Výborně.
Topics | Level | Knowledge | Skills | Attitudes |
Emotional regulation | Advanced:
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Openness to practicing self-care, especially in professional situations |
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Velmi dobře! Nyní víte, jaký je rozdíl mezi optimismem a vděčností a jak vám mohou pomoci se stresem a hněvem. Naučili jste se také dobré techniky, jak zvládat svůj hněv a stres a regulovat své emoce. Konečně jste získali týdenní plán na zvládání stresových situací a diář, kterým vyjádříte svou vděčnost.
Nyní se můžete nazývat skutečným odborníkem na emoční regulaci.
Emotional self-regulation strategies
It is not only important to know how to detect situations that generate stress and avoid them, but also to learn how to regulate our emotions in these situations if they arise.
It is important to have techniques and strategies to manage the situation in the best possible way both for us and for the group.
In short, knowing how to self-regulate our emotions in stressful situations is critical to improving performance, reducing anxiety, fostering healthy relationships, improving mental health, and increasing resilience. This can have a significant positive impact on our personal and professional lives.
We will start the session with a brainstorming session in which participants will brainstorm situations that cause them stress in the workplace.
Afterwards, we will do a role play in which we will analyse how they manage their emotions in one or two of the situations they have mentioned before.
Finally, we will provide them with emotional self-regulation techniques that we will apply in times of stress. We will put them into practice to solve possible doubts about the techniques.
We will start the session by explaining to the participants the concept of emotional regulation: According to the emotional education expert Rafael Bisquerra, emotional regulation is the ability to manage emotions appropriately. It involves becoming aware of the relationship between the emotional, cognitive, and behavioural levels, incorporating good coping strategies, the ability to self-generate positive emotions, etc.
Other authors have provided other definitions, such as the one that indicates that people, through this process, modulate their emotions and modify their behaviour to achieve goals, adapt to the context or promote well-being, both personal and social.
We will start the dynamics with a brainstorming of possible situations that may arise in the group and that may cause stress or anxiety. Ask team members to think of a stressful situation that they have experienced in the past, but that is not too challenging.
We will give each participant a post it and they will have to write down at least two stressful situations, then we will put them together and group them if they are repeated by hooking the post it on a cardboard or continuous piece of paper.
Once we have the situations presented, we ask the group to choose one of them, on which we are going to perform a role-play. We will create a small group that will represent the situation to the rest of the participants, one of the people in the small group will be the protagonist who will experience the stressful situation and the rest will be the agents that provoke the stress.
The size of the group will vary depending on the situation to be represented.
The person playing the lead role should not know what the situation will be that will cause him/her stress, the only brief he/she has is the job he/she is doing and that he/she has to react as he/she would normally do.
While the small group performs the role-play, the rest of the participants should write down on a piece of paper what they notice about the reaction of the protagonist, both the positive and negative aspects of their reaction.
Once the roleplay is finished, we will share the results. First the protagonist will express how he/she felt and evaluate his/her performance. Afterwards, the rest of the group will give their vision of the situation in a respectful and empathic way.
We will end this first dynamic by providing the group with the following tips that they can apply during the stressful situation:
- Become aware of your emotions: The first step in self-regulating your emotions is to become aware of them. Pay attention to your emotions and try to identify what
- Practice deep breathing: Slow, deep breathing is a simple relaxation technique you can use to self-regulate your emotions. Inhale deeply through your nose and exhale
- Practice mindfulness: Mindfulness is the practice of paying attention to the present moment without judgement. Practice mindfulness in stressful situations to help you
- Learn to say "no": Learn to set boundaries and say "no" when necessary.
- Breathe in deeply while mentally counting to 4.
- Hold your breath while mentally counting to 4.
- Breathe out while mentally counting to 8.
- Repeat the above process.
- When you start to feel uncomfortable, nervous, or upset, pay attention to the type of thoughts you are having, and identify all those with negative connotations
- Say to yourself "Enough!"
- Replace those thoughts with more positive ones.
- Sit quietly in a comfortable position. Close your eyes.
- Slowly relax all the muscles in your body, starting with your toes and then relaxing the rest of your body down to the muscles in your neck and head.
- Once you have relaxed all the muscles in your body, imagine yourself in a peaceful and relaxing place, for example, lying on a beach. Whatever place you choose,
- Imagine yourself in that place as clearly as possible.
- Emotion: sadness and crying
- Logical reasoning: "To what extent is this statement true? What good does it do me to think that about myself? Do I have proof that this statement is true? What can I
These dynamics can help team members practice self-regulation of emotions while listening and sharing stressful experiences, which makes them empathise with the partner and create a connection.
We have presented just a few tips for emotional self-regulation in stressful situations. The key is to find what works best for you and practice it regularly. Emotional self-regulation is a skill that can be developed with practice and time.
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The European Commission’s support for the production of this publication does not constitute an endorsement of the contents, which reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein. Project Number : 2019-1-PL01-KA204-065089
