The following tasks will guide you through this topic:
Task 1: What does stress mean?
Your first step for becoming an expert on the basic knowledge of emotional regulation is to find out a little bit about the word “stress” and how you can reduce it at the workplace or classroom.
Task 2: What are your stress triggers?
Your second step for becoming an expert on the basic knowledge of emotional regulation is to think about your personal and professional stress triggers and to figure out how to deal with them.
Task 3: Impact of stress
Your third step for becoming an expert on the basic knowledge of emotional regulation is to learn about the impact of stress on your health and work performance.
Task 4: Difference of acute and chronic stress
Your fourth step for becoming an expert on the basic knowledge of emotional regulation is to differ acute from chronic stress.
Task 5: Practices to promote resilience against stress
Your fifth step for becoming an expert on the basic knowledge of emotional regulation is to keep track of your stress triggers and improve your resilience.
Easy-going!
Task 1: What does stress mean?
Your first step in this WebQuest is to learn more about the word “stress”. What does stress mean? How does it differ and what types of stress are there? Is stress dangerous? How can you avoid stress? And much more. But first, let’s identify the word “stress”.
Klick on the links and read tough the definitions of “stress”.
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
Which definition suits you best?
Write down most important facts about stress.
Which definition did your colleagues chose? Compare and discuss.
Task 2: What are your stress triggers?
You now answered the question “what is stress?”. In a second step it is important to learn about your personal stress triggers.
As you read, everybody experience stress different and handles stress different as well. Stress is triggered by certain events or from certain areas of your life. Make the test and find out what stress triggers are yours.
https://www.psychologytoday.com/us/tests/personality/what-are-your-stress-triggers
https://www.changetochill.org/stress-factor-quiz/
Do you agree or disagree with the outcome?
Did both tests show the same result?
What are the stress triggers of your colleagues? Compare and discuss.
Task 3: Impact of stress
Stress can have a big impact on our body, mind and even behaviour. Klick on the links below and read more about the impact of stress.
https://www.healthline.com/health/stress/effects-on-body
https://psychcentral.com/lib/the-impact-of-stress#1
Remember, stress can show different signs of impact on your body, mind and behaviour. It is important to really listen to your body.
Do you experience impact of stress yourself?
Is your body, your mind showing impacts, or do you behave different?
Task 4: Difference of acute and chronic stress
Experience stress is somewhat normal in our everyday life. But there are differences between acute and chronic stress. Klick on the link below and read about the difference of acute and chronic stress:
https://psychcentral.com/stress/chronic-stress-vs-acute-stress#how-to-manage
What did you find out?
Is there something like a “bad” or “good” stress?
What can you do if you experience acute or chronic stress?
Task 5: Practices to promote resilience against stress
One way of dealing with stress is resilience, the ability to quickly adapt or deal with difficult situations. You will find more information on resilience with a klick on the links below.
https://www.verywellmind.com/ways-to-become-more-resilient-2795063
What is resilience?
Can you remember at least 5 tips for dealing with stress or difficult situations?
Which techniques would you recommend to a friend? Share and compare with your colleges.
Relax, you nailed it!
Topics | Level | Knowledge | Skills | Attitudes
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Emotional Regulation | Introductory:
Sub-topics:
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Discuss some techniques to reduce the impact of stress on health |
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You have almost completed this WebQuest. Let’s give it a try and answer the following questions to confirm how much additional knowledge and skills you have gained:
Very well done! You now know what stress is and what impact it can have on your body, your mind and behaviour. You also know the difference between acute and chronic stress. Moreover, you learnt good techniques to improve your resilience against stress.
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:
Source: [Place the link to the source of the definition]
Source: [Place the link to the source of the definition]
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
Step 2 - Identifying my stress factors
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:
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.
"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.
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.
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.
This method involves relaxing specific parts of the body according to two simple steps:
This technique can help you relax when you are nervous and reduce your overall tension and stress levels.
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:
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?
…………………………………………………………………………………………………
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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?
…………………………………………………………………………………………………
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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.”
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
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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What is a WebQuest? By conducting research activities on the internet and combining these with additional activities, you will become familiar with new things concerning a specific topic. This allows you to expand your knowledge and create new skills for you.
In the introductory WebQuest you learnt about the basic differences between stress, stressors and how stress has an impact on your body, mind, and behaviour. Furthermore, you learnt how to better deal with stress and gained more information on resilience. In this advanced WebQuest you will learn how to harness acute stress for job performance, how to control chronic stress and the positive impact of optimism to stress. Also, you will gain basic knowledge of the role of gratitude as well as practical knowledge of how to control emotions during chronic stress, instances of acute stress and conflict and effective strategies to control temper, anger, frustration, and irritation.
Ready?
Task 1: What is optimism, what is gratitude and why is it helping?
Your first step for becoming an expert on emotional regulation is to identify and differ “optimism” and “gratitude”. Also: find out why these two things can have an impact on your stress level and emotions.
Task 2: Collaborate with others:
Your second step for becoming an expert on emotional regulation is to collaborate with your peers. Identify triggers of stress in a team of your choice.
Task 3: Deep Diving:
Your third step for becoming an expert on emotional regulation is to find your very own stress management technique. First, you should find out what is there on techniques.
Task 4: Practice:
Your fourth step for becoming an expert on emotional regulation is on trying out a few techniques you read or heard about.
By the end of task 4 you should be able to identify your personal favourite stress management techniques and create a list of strategies that work for your own content.
Task 5: Create a diary:
Your fifth step for becoming an expert on emotional regulation is by creating a gratitude journal to reflect on the positive aspects of life.
Task 6: Develop a management plan:
Your sixth and last step for becoming an expert on emotional regulation is to practice anger management and create a weekly stress management plan.
Have fun!
Task 1: What is optimism, what is gratitude and why is it helping?
Your first step for becoming an expert on emotional regulation is to know what optimism and gratitude truly is and why it can help with emotional regulation.
To learn more about gratitude, please klick on the links below and read through the articles:
Gratitude
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
What is gratitude?
How can it help you to feel better?
Name 5 things you are grateful today. Even the smallest things count! Put them down in a journal and start using it as your gratitude diary.
Optimism
https://kidshealth.org/en/teens/optimism.html
https://www.psychologytoday.com/us/basics/optimism
https://www.verywellmind.com/the-benefits-of-optimism-3144811
What is optimism?
How does it help you with emotional regulation?
Do you know an optimist? Try to change your thoughts into positive ones.
What do you think? How can gratitude and optimism have an impact on your stress and emotions?
Task 2: Collaborate with others:
Your second step is to collaborate with your peers. Identify triggers of stress in a team of your choice. Discuss the following points:
Task 3: Deep Diving:
For becoming an expert on emotional regulation, your third step is to find your very own stress management technique. First, you should find out what is there on techniques. Klick on the links below and learn more about:
Mindful techniques for chronic stress:
https://www.mindful.org/9-ways-mindfulness-reduces-stress/
https://www.youtube.com/watch?v=EJ2qnmoMVdo
Short meditations and relaxation techniques for acute stress:
https://www.youtube.com/watch?v=tEmt1Znux58
https://www.youtube.com/watch?v=z6X5oEIg6Ak
https://www.youtube.com/watch?v=cyEdZ23Cp1E
Stress management techniques:
https://www.youtube.com/watch?v=-GoiW9soPBk
https://www.youtube.com/watch?v=TK5KOXLT15g
https://www.youtube.com/watch?v=Wh5HyJ1rxzk
I-Statements: https://www.washoeschools.net/cms/lib/NV01912265/Centricity/Domain/176/2.3_I%20Statements.pdf
https://www.goodtherapy.org/blog/psychpedia/i-message
What technique suits you best? Can you implement at least 3 techniques in your everyday life?
Task 4: Practice:
Now it’s up to you! Try out a few techniques you read, watched or heard about. When finished this task, you should be able to identify your personal favourite stress management technique. Create a list of strategies that work for your own content.
Task 5: Create a diary:
In Task 1 you learned about gratitude and the importance of an optimistic view of life. Create your personal gratitude journal and reflect on the positive aspects of life.
What are you grateful of today?
What was a good thing that happened to you today?
Did you do a good dee today?
Task 6: Develop a management plan:
Your sixth and last step for becoming an expert on emotional regulation is to practice anger management and create a weekly stress management plan.
Stress and Anger often go together. People who are often stressed tend to be angrier about things too. Either is not good for our health.
Watch these videos and try the techniques out for yourself:
Anger Management:
https://www.youtube.com/watch?v=kmTEyxWg7Hs
https://www.youtube.com/watch?v=BsVq5R_F6RA
I-Statement:
https://www.youtube.com/watch?v=Tu4_bjLlBok
https://www.youtube.com/watch?v=gG25Kq_3gmg
Weekly stress management plan:
Here is an example for a stress management plan:
https://www.teachandtaketime4u.com/wp-content/uploads/2017/09/Stress-management-Plan.pdf
Create one for yourself.
That’s it! Well done.
Topics | Level | Knowledge | Skills | Attitudes |
Emotional regulation | Advanced:
Sub-topics:
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Openness to practicing self-care, especially in professional situations |
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Very well done! You now know the difference between optimism and gratitude and how they can help you with stress and anger. You also learned good techniques to manage your anger and your stress and to regulate your emotions. Finally, you gained a weekly plan for managing stressful situations and a diary to express your gratitude.
Now you can call yourself a true expert on emotional regulation
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