Sorting Exercise – Stress and Coping WITH STRESS.

Instructions: Here are 24 cards (presenter will have to print and cut) which have a
stressful situation, a symptom of or reaction to stress, and a way of helping a person to
cope with the stress printed on them. You have to sort these cards into three bundles,
according to the categories mentioned above.

Stressful Situations

Being arrested by the Police. Moving living premises

Losing one’s best friend Being in a car crash

Losing your part-time job Having to go for an operation

Having a fight with a friend Getting a poor mark on essay/exam

Symptoms or Reactions

Not being able to concentrate Dry mouth

Avoiding people Muscle tension

Sweating hands Forgetting things

Not being able to sleep Being very moody

Ways of Coping

Think of positive things Talk to a friend

Eat good food Share your problem with others

Tell yourself that you can make it Do relaxation exercises

Take part in sports Go out with a friend

Activity one -Pass the Cup of Water
Have your group stand give them a half-full cup of water to pass around. Instruct the group to pass the cup
around clockwise or counterclockwise. When you think they’re ready, add another cup of water . . . then
another . . . and soon another. As the group continues, increase the challenge: take some half-full cups out of
the rotation and add 3/4-full cups, add more cups, and ask a few people to step out of the circle, making the
group smaller. Pretty soon you will find that each person still in the circle has two cups each and is continuing
to pass them around faster and faster. Then call “stop.”

Debrief: Have the group discuss how they all felt about the people who were in the room, about passing the
water (which was in this case the customer in the call queue) how they felt about being pulled out of the circle,
how they felt about being in the circle and having to pass things faster and faster with few people.

The use of water is effective because while mostly un-harmful there is something inherently fearful about
spilling it that is human nature. For those who do step out of the circle, they may assume that they can’t jump
back in to help. It creates a very rich discussion.

ACTIVITY -2 Consider the Consequences

One interesting thing about stress is that in 90% of cases there isn’t anything to actually stress you up, but the
very thought gives stress. And it’s all cooked up stories in our own mind. For example: I have yet not shared
my report with the boss, but since I know him to be really crooked, I keep thinking his various possible
reactions and consequently get stressed. Here is an activity that helps to understand that:

1. Ask particpants to think about something that gives them stress.

2. Ask them to think various consequences and reactions that might take place.
3. They keep thinking about the same for approximately 5 minutes.
4. You may give them directions to intensify the thought.
5. All of a sudden SAY – Stop thinking.
6. Ask them how do they feel.
7. Ask- has anything of that yet happened?
8. And so stress in most cases is just your own mental makeup. More you thing about something, more stress
it will cases. The important step here is to catch yourself while cooking stressful thought and remind that
nothing has happened yet. So lets just prepare.
 ACTIVITY -3 Help from Colleagues
This exercise works best with a team who already work together. I use it half way through the day – usually
after lunch.

Get everyone to write their name at the top of a piece of paper. Then add the following:-

1. What I need my colleagues to do when I’m stressed is …. (fill in the blank)

2. What I need my colleagues NOT to do when I’m stressed is … (fill in the blank)

The information is collated and every member of the team is given a copy for future reference. I have seen
huge turnarounds with teams using this exercise.

The understanding that occurs through discussion in the workshop is amazing because people recognize very
quickly that we all have different needs and should never assume that what you need/don’t need is the same as
for others.