Stress Reduction and Relaxation SSG Jaylene K. Hamilton

Terminal Learning Objective Action:Demonstrate an understanding of stress reduction and relaxation Conditions: In a classroom environment given a Powerpoint presentation, Student handouts, calming music, & candles Standards: Demonstrate stress reduction and relaxation techniques by:  Defining stress  Recognizing the body’s response to stress  Identifying stress reduction & relaxation techniques

ELO A : Define Stress and its Sources Action:Define stress and its sources Conditions: In a classroom environment given a Powerpoint presentation & Student handouts Standards: Defined stress Defined the sources of stress

Definition of Stress Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.

Four basic sources of stress  Environment  Social  Physiological  Mental

Check on Learning What is stress? A condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. What are the four basic sources of stress? Environmental, Social, Physiological, Mental

ELO B: Recognize the Body’s Response to Stress Action:Recognize the body’s response to stress Conditions: In a classroom environment given a Powerpoint presentation & Student handouts Standards: Identified the body’s response to stress

Fight or Flight Response Real or imagined problems cause changes in human body:  Increase in heart & breathing rate, metabolism, blood pressure  Hands & feet become cold  Blood rushes to larger muscles that help fight or run.  Butterflies in stomach  Diaphragm & anus lock  Vision & hearing become more acute

Chronic Stress & Disease Every body system can be damaged by stress:  Corticoids cause important bodily functions to shut down  Increases symptoms of asthma  Suspends tissue repair and remodeling  Susceptibility to colds and flu Prolonged stress can worsen conditions such as arthritis, chronic pain, and diabetes. Continued release and depletion of corticoids contribute to depression and anxiety.

Check on Learning What are some of the ways the human body responds to stress? Increase in heart & breathing rate, metabolism, blood pressure, Hands & feet become cold, blood rushes to larger muscles that help fight or run, butterflies in stomach, diaphragm & anus lock, vision & hearing become more acute.

ELO C: Identify Stress Reduction & Relaxation Techniques Action:Demonstrate stress reduction & relaxation techniques Conditions: In a classroom environment given a Powerpoint presentation, Student handouts, Calming music, & candles Standards: Identified stress reduction techniques Identified relaxation techniques

Stress Reduction Technique Mindful Breathing  Releases tension  Induces relaxation  Reduce or eliminate symptoms of stress over time

Mindful Breathing Technique 1.Sit up straight, close your eyes 2.Slowly inhale from your diaphragm as you say to yourself, “breathe in” 3.Hold your breath a moment before you exhale 4.Exhale slowly and deeply as you say to yourself, “relax” 5.As you inhale slowly, hold your breathe for 10 seconds, notice the parts of your body that tenses up. 6.As you exhale, feel the tension naturally leaving your body.

Seated Chair Massage  Releases physical tension  Promotes a state of relaxation & well-being *Refer to Student Handout 2, Fig. 1-9

Step 1: Seated Chair Massage

Step 2: Seated Chair Massage

Step 3: Seated Chair Massage

Step 4: Seated Chair Massage

Step 5: Seated Chair Massage

Step 6: Seated Chair Massage

Step 7: Seated Chair Massage

Step 8: Seated Chair Massage

Step 9: Seated Chair Massage

Check on Learning Identify two ways that stress reduction and relaxation techniques reduce stress. Stress reduction technique: Increases awareness of our inner experience, helps to release tension and relax, reduces or eliminates symptoms of stress over time. Relaxation Technique: Releases physical tension, promotes state of relaxation and well-being

Evaluation Given a chair, candles, and calming music, students will demonstrate or explain a stress reduction technique or a relaxation technique to pass.

Summary  Defined stress  Identified four basic sources of stress  Described the body’s response to stress  Discussed stress and chronic disease  Demonstrated stress reduction & relaxation techniques

QUESTIONS?