Introductory Level
Please Choose A Webquest
Stress and Stress Resistance
Basic knowledge of stress resistance, optimism and emotional control strategies
Combat stress
My stress journal
Building resilience to resist stress!
Stress and Stress Resistance
The topic of stress is relevant for everyone in the world. You will face stress in your life because everyone must sometimes face stressful situations or stressful life periods. There are two groups of people. The first group knows something about stress, can handle it and can use anti-stress techniques or activities. The second group knows nothing about stress, and if they come under the influence of long-term or chronic stress, it tends to have a negative and even devastating effect on their lives. If you complete the following four tasks, you will belong to the first group, and you will be able to cope with stress now and in the future.
TASK 1
Your first task in this WebQuest will be to become familiar with the stress and understand what causes it and how stress works.
TASK 2
Your second task will be to understand the difference between acute and chronic stress. Furthermore, you will find out which techniques help reduce the negative impact of stress on health.
TASK 3
Your third task will be to try keeping a stress journal or diary of your feelings, which is one of the great activities to help reduce the negative effects of stress.
TASK 4
Your last task will be to discuss your experience gained in keeping a stress journal with classmates or friends.
TASK 1
Your first task in this WebQuest is to become familiar with the stress and understand what causes it and how stress works.
Study the following information sources that contain all knowledge you need to fulfil this task.
Source 1 - Video about stress and how it works
Source 2 - Video about how stress affects your body
Source 3 - Article about stress
https://my.clevelandclinic.org/health/articles/11874-stress
TASK 2
Your second task is to understand the difference between acute and chronic stress. Furthermore, you will find out which activities help reduce the negative impact of stress on health.
Source 1: Video about the effect of long-term stress
Source 2: Video about the difference between acute and chronic stress
Source 3: Video about several activities that lower the stress
TASK 3
Your third task is to try keeping a stress journal or diary of your feelings, which is one of the great activities to help reduce the negative effects of stress.
Yes, try to keep a diary for at least a week and observe the effects of this activity on you. Instructions for keeping the diary can be found in the following resources.
Source 1: Video about mental health journaling
Source 2: Video about practical tips on how to make journaling to control stress and anxiety
Source 3: Article about the benefits of journaling for stress management
https://www.verywellmind.com/the-benefits-of-journaling-for-stress-management-3144611
TASK 4
Your last task is to discuss your experience gained in keeping a stress journal with classmates or friends.
Prepare a short story about how you wrote the diary, what you experienced and how it affected you. Be honest and try to prepare and tell an exciting story. The following resources will help you.
Source 1: Video on why it's important to share your experiences and stories
Source 2: Video about stress reducing benefits of journaling
Source 3: Article about why everyone should keep a journal and its benefits https://thrive.kaiserpermanente.org/thrive-together/live-well/everyone-keep-journal-7-surprising-benefits
You have successfully completed several tasks in this WebQuest. Try to answer the following questions to see how much you have learned:
- Which knowledge from this WebQuest was just a repetition for you because you already knew it?
- What knowledge was new to you?
- Why should people have the knowledge contained in this WebQuest?
- What would you say if you had to say a few words about stress?
- What is the difference between acute and chronic stress?
- What anti-stress activities or techniques do you know, and which ones do you like?
You have just successfully completed this WebQuest on stress and stress Resistance. If you have completed all the tasks, you can rightly consider yourself an expert on this topic because you now have much more knowledge about this topic than the average person in your country. You understand the issue of stress and can discuss this topic with others. You can also advise other people on how to deal with stress and how to get rid of harmful stress. You understand the difference between acute and chronic stress. You know the activities and techniques that help eliminate stress. Furthermore, you have gained practical experience and skills with the technique of journaling.
Congratulations, your knowledge of stress and stress resistance is excellent now!
Basic knowledge of stress resistance, optimism and emotional control strategies
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
|
Emotional Regulation | Introductory:
Sub-topics:
|
|
Discuss some techniques to reduce the impact of stress on health |
|
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:
- What aspects of stress were new to you?
- Which things have you already known before?
- Which personal strategies to reduce stress you name?
- What is the difference between “acute” and “chronic” stress?
- What would you personally recommend to others when it comes to resilience?
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.
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
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 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
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?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
How effective is our work
…………………………………………………………………………………………………
…………………………………………………………………………………………………
What stressful situation has occurred?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
When and where did it occur?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
What factors caused this event?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
How stressful was it?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
How did we cope with the event?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
…………………………………………………………………………………………………
What method did we use to try to reduce the stress?
…………………………………………………………………………………………………
…………………………………………………………………………………………………
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
|
|
|
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.”
Congratulations, your knowledge of intrinsic and extrinsic motivation is excellent now!
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 |
|
|
|
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!
Advanced Level
Please Choose A Webquest
OPTIMISM AND STRESS
Stress-relieving meditation and relaxation techniques
The Power of Optimism!
Stress, Optimism and Emotional Regulation
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 |
|
| TUESDAY |
|
| WEDNESDAY |
|
| THURSDAY |
|
| FRIDAY |
|
| SATURDAY |
|
| SUNDAY |
|
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 |
|
|
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 |
|
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 |
|
|
|
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!
Stress-relieving meditation and relaxation techniques
In the introductory WebQuest, you have learned knowledge and skills about stress and stress resilience. In this advanced WebQuest, you will deepen your knowledge and prepare a video for other people on a topic that you are interested in and that addresses the issue related to stress.
The topic of this WebQuest is stress-relieving meditation and relaxation techniques. You will understand and try several anti-stress techniques. You will also get familiar with the eustress and distress and stress triggers. You will learn what mindfulness is and how to practice mindfulness techniques in everyday life.
The topic of stress is relevant for everyone in the world. If you have completed the introductory WebQuest on stress and stress resilience, you can rightly consider yourself an expert on this topic because you have much more knowledge about this topic than the average person in your country. Many people struggle with stress and suffer the consequences of chronic stress. Your task in this WebQuest is to deepen your knowledge of stress and make a helpful video related to this topic. Do you think that you can handle this mission? Of course, you can gather a team of your friends or classmates for this challenging task.
TASK 1
Your first task in this WebQuest will be to become familiar with the terms eustress and distress.
TASK 2
Your second task will be to understand the issue of stress triggers.
TASK 3
Your third task will be to try mindfulness techniques that help to eliminate chronic stress.
TASK 4
Your fourth task will be to get acquainted with meditation and relaxation techniques.
TASK 5
Your fifth task will be to choose the topic for your video related to stress and prepare a video script.
TASK 6
Your last task will be to prepare the video related to the topic of stress, publish it on YouTube and get feedback from a few people.
TASK 1
Your first task in this WebQuest is to become familiar with the terms eustress and distress.
Study the following information sources that contain all knowledge you need to fulfil this task.
Source 1 – Video on whether stress can be helpful
Source 2 – Video about the difference between eustress and distress
Source 3 – Article about what makes eustress ‘good stress’
https://www.healthline.com/health/eustress#eustress-examples
TASK 2
Your second task is to understand the issue of stress triggers.
Source 1: Video on recognizing stress triggers
Source 2: Article about causes of stress at work
https://www.hse.gov.uk/stress/causes.htm
Source 3: Video about stress triggers in the workplace
TASK 3
Your third task is to try mindfulness techniques that help to eliminate chronic stress.
Source 1: Video on mindfulness
Source 2: Article about nine ways mindfulness reduces stress
https://www.mindful.org/9-ways-mindfulness-reduces-stress/
Source 3: Video on how to practice mindfulness
TASK 4
Your fourth task is to get acquainted with meditation and relaxation techniques.
Source 1: Article about six relaxation techniques to reduce stress
https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress
Source 2: Video on 8 relaxation tips for your mental health
Source 3: Video on how to learn the 2:1 breathing technique
TASK 5
Your fifth task is to choose the topic for your video related to stress and prepare a video script.
Source 1: Video on how to find idea and attractive title for your video
https://youtu.be/UQmQ3MjOmwI?list=PLsDhsOkbwsC6Ibko8cAaEz2tq3xVJ1-uD
Source 2: Video on how to write a video script for YouTube video
TASK 6
Your last task is to prepare the video related to the topic of stress, publish it on YouTube and get feedback from a few people.
When you have the idea, the video title, and the video script, you can start creating a video. You can use some suitable software such as Powtoon to prepare the video. That's the easier option. You can record a video on your mobile and use a simple application like FilmoraGo. But you can also create a professional video the way YouTubers make. Choose one of these options and one of the links below will help you.
Source 1: Video on how to make videos on Powtoon
Source 2: Tutorial on how to edit videos with FilmoraGo
Source 3: Video on how to make YouTube videos – Plan, Shoot, Edit, Post, Grow
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.
You have successfully completed several tasks in this WebQuest. Try to answer the following questions to see how much you have learned:
- Which knowledge from this WebQuest was just a repetition for you because you already knew it?
- What knowledge was new to you?
- Why should people have the knowledge contained in this WebQuest?
- What is the difference between eustress and distress?
- What are stress triggers?
- How does the relaxation technique titled the 2: 1 Breathing Technique works?
- Were you able to prepare a video or at least a script for the video, and what experiences have you had from these activities?
You have just successfully completed this WebQuest on stress-relieving meditation and relaxation techniques. If you have completed all the tasks, you can rightly consider yourself an expert on this topic because you now have much more knowledge about this topic than the average person in your country. You already know that stress can be not only harmful but also beneficial. You know what the terms eustress and distress mean. You can define what stress triggers are, and you can give examples of stress triggers in the workplace. You know what mindfulness is, and you know examples of relaxation and meditation techniques. You've also tried some techniques on your own, such as the 2: 1 Breathing Technique. And if you've accomplished even the most challenging task of this WebQuest, your stress-related video is already on YouTube and benefits its viewers.
Congratulations, your knowledge of stress-relieving meditation and relaxation techniques is excellent now!
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 |
|
|
|
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!
Stress, Optimism and Emotional Regulation
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:
- What triggers each and every one of you?
- How can acute stress be motivational?
- How to harness acute stress in a professional context?
- How can you prevent your stress triggers?
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:
|
|
|
Openness to practicing self-care, especially in professional situations |
|
|
|
|
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
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.
English
Czech
Polish
German
Spanish
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
