IDENTIFY YOUR SCHOOL

TRIGGERS WORKSHEET
1- Does not bother me at all
2 – Makes me feel a little
uncomfortable
3 – Makes me feel stressed
4 – This upsets me
5 – I’m going to explode!
1. A teacher gives me feedback/constructive criticism
2. Someone or something interrupts me while I am working
3. A teacher tells me to correct a mistake
4. When I disagree with my classmate
5. When a classmate asks for help
6. Homeworks
7. When a teacher tells me to do something
8. Group work with peers/classmates
9. When others make suggestions on how I will do something
10. When on of m ideas is not included in a project/activity
11. When someone starts ‘small talks’ with me
12. Reporting in front of the class
13. Meeting new people
Defining Stress
When there are real or imagined
disruptions in our lives, may it be a
demand or a stimulation in our life,
stress occurs.
Stress is defined as a reaction of the
mind and body to a stimulus that
disturbs the well-being, state of calm,
or equilibrium of a person.
 Stress as Stimulus,
Response, and Relational
(Feist & Rosenberg, 2012)
STRESS IS A STIMULUS.
Stressed is caused by
situations that may be life
threatening or life
changing.
STRESS AS A RESPONSE.

It’s the way the body reacts to challenging

situations. This involves the interaction
between the hormones, glands, and
nervous system where the adrenal gland
drives the production of cortisol or better
known as “stress hormones”.
STRESS AS A RELATIONAL

Stress as a relational is when a

person experiencing stress takes
a step back to look at the
situation that is causing the
stress, and assesses it.
TYPES OF
STRESS
Uestress. A positive from of stress having a benficial
effect on health, motivation, performance, and
emotional well-being.
Eustress can result from:
 Falling in love with someone
 Participating in a ball game you love
 Seeing your crush
 Anticipating a drop in a roller coaster ride you enjoy
 Getting into a relationship
Distress. It comes from being
involved in our anticipating
unpleasant things like:
Death of a loved one
Loss from a contest
Financial difficulties
Injury or abuse
Distress can cause:
 cause anxiety which is unpleasant.
 lead someone to feel as if they are
overwhelmed and unable to cope
Decrease a person’s performance in things
like school work or life in general
Might lead to mental and physical health
problems
Fight or Flight Response
 the body's sympathetic nervous system is
activated due to the sudden release of
hormones. The sympathetic nervous systems
stimulate the adrenal glands triggering the
release of catecholamines, which include
adrenaline and noradrenaline. This results in an
increase in heart rate, blood pressure, and
breathing rate.2 After the threat is gone, it takes
between 20 to 60 minutes for the body to return
to its pre-arousal levels.
Where does Stress Come From?
What is worry?
Worries are unpleasant
thoughts that you can’t get
out of your head.
 FAMILY SCHOOL FRIENDS OTHERS
Arguments/ Following Fitting in Getting hurt
fights rules Making Being
Upsetting Grades friends embarrassed
family Presentation Being teased Appearance
Family’s s What to talk money
safety Homework about
Getting in Tests Bullies
trouble
Sick family
member
 When you worry, your body goes through a number of changes.

Fast heartbeat
sweating
feeling sick
shaking
feeling hot
Stressors
These are the factors
that causes us stress.
School and Interpersonal Stress
Test Anxiety – causes distress
during exam
Speech Anxiety
Math Anxiety
Environmental Stressors
Environmental stressors such as light,
noise, smells, pollution of all sorts, and
temperature can add misery to an already
difficult situation (Gregson, 2000).
Internal Stressors
 Procrastination – the tendency to put things off
until a later time increases stress.
 Perfectionism – the desire to perform or
complete things with no room for mistakes
 Self-criticism
 Expecting too much from ourselves in a short
space of time
Impact of Stress
 Physical. You may experience physical issues
with your body such as headaches, muscle
tension, fatigue, change in eating habits, and
even loss of sleep.
 Mood. You may start having moods that are
driven by anxiety.
 Behavior. You might start to not eat as much,
yell or become irritated with individuals more
quickly.
 HOW TO REDUCE,
PREVENT, AND COPE
WITH STRESS
Stress Management
Stress management is all about taking
charge of your lifestyle, thoughts,
emotions, and the way you deal with
problems.
In dealing with stress, keep in mind that
there is no “one size fits all”
Stress management allows a
person to:
Change the stressful situation when
he/she can;
Reverse one’s reactions when he/she
cannot;
Take care of herself/himself;
Make time for rest and relaxation.
 COPING WITH
STRESS: The Unhealthy
Way
 Smoking and drinking
 Using drugs to relax
 Splurging on junk or comfort food
 Sleeping too much
 Spending too much time in front of TV or
computer
 Withdrawing from friends, family, and other
activities
 Procrastinating
 Pretending to be busy to avoid facing problems
 Lashing out stress on others
 COPING WITH
STRESS: The Healthy
Way
1. Get in motion. When you exercise,
endorphins are released which boost
mood and make you feel good.
2. Engage socially. Social engagement is
the quickest, most efficient way to
overcome stress.
3. Avoid Unnecessary Stressors. Learn to
say no. Avoid people who stress you out.
Take control of your environment.
4. Alter the situation. Express your
feelings. Learn to compromise.
Embrace time management.
5. Adapt to the Stressor. Look at
things from a positive point of view.
Look at the bigger picture. Adjust your
standards.
7. Accept the things you cannot change.
Express your feelings. Consider the plus side.
Learn to forgive.
8. Have fun and relax.
9. Adopt a healthy lifestyle. Eat a healthy
diet. Stay away from caffeine and sugar. Avoid
alcohol, cigarettes, and drugs. Get enough
sleep.
Song Title:
Favorite Part of the lyrics:

I like this part of the song

because__________________________

Listening to this song makes me feel ______

because ___________________________.

Listening to music when under stress helps me

_____________________.