Capsule Stress Management Techniques: Outline

¶ … Capsule

Stress Management Techniques: Outline

Attention Getter

When was the last time you said 'I'm so stressed.'

Stress is natural

Some stress is good

Still important to know good stress reduction techniques, to prevent stress from getting out of control during pressured situations.

Speech will explain what stress is and ways of coping with stress.

What is Stress?

It's the 'Flight or Fight' instinct

National Institute of Health definition: "When we sense danger, our bodies quickly release hormones like adrenaline into our bloodstream that increase our heart rate, focus our attention and cause other changes to quickly prepare us for coming danger. Stress was -- and still is -- crucial to our survival,"

Prolonged stress NOT good

Chronic stress leads to heart problems, higher cholesterol levels, insomnia, obesity from 'stress eating,' and even impaired memory and slowed healing.

Stress reduction technique 1 -- avoid unnecessary stress

Prioritize

Make sure you're not overcommitted -- learn to say 'no.'

Live within your time and financial budgets. Ask yourself, do I need this?

IV. Stress reduction technique 2 -- stretching and breathing

Stretching

Rolling down spine, touching toes

Yoga

Deep Breathing

Breathe in through nose

Out through mouth

Stress reduction technique 3 -- Healthy habits

Getting enough sleep

Eating properly

Take time for hobbies and social activities even when stressed

Exercise

Dining with friends

VI. Conclusion

Be aware of dangers of chronic anxiety -- feeling stressed when don't need to be stressed seek help if always anxious

B. But breathing always helps!

Speech Text

When was the last time you said 'I'm so stressed?' Yesterday? Before you last big test? Or the last time you had to give a speech in front of a class? All of us feel stressed sometimes. it's a natural part of being human and can even help us get 'pumped up' before we have to perform. However, it is also important to know good stress reduction techniques, to prevent stress from getting out of control during pressured situations. To help all of us learn better stress reduction techniques, I will first explain what stress is, and then some simple ways of coping with stress.

When you are in a stressful situation, whether it be physical, like diving into a pool, emotional, like asking someone out on a date, or a mixture of both, like having to dance during a performance with your parents watching, your body activates its 'flight or fight' response. According to the National Institute of Health, "When we sense danger, our bodies quickly release hormones like adrenaline into our bloodstream that increase our heart rate, focus our attention and cause other changes to quickly prepare us for coming danger. Stress was -- and still is -- crucial to our survival," but if someone is stressed for prolonged periods of time, they can experience negative, rather than positive physical consequences, including heart problems, higher cholesterol levels, insomnia, obesity from 'stress eating,' and even impaired memory and slowed healing.

To reduce the effects of stress, some of the most important techniques involve simply avoiding it as much as possible. Prioritize. Try not to schedule too many things at once. In the words of one article by the health center at Colorado University entitled "10 Great Stress Reducers," learn to say 'no.' Also, learn to live within your budget. In other words, don't sweat the small stuff, and don't make yourself crazy by overcommitting yourself and leaving everything to the last minute. Ask yourself, do I need this? Do I have to do this?

Of course, no one can completely avoid stress in their life, and in fact, some forms of stress can be good. Lots of people like the positive, controlled stress of exercise or performing. There is a different 'perfect' balance of stress and relaxation for every person. But everyone can benefit from learning some ways to counteract the physical strains of being under stress. Stretching -- and stretching often, even simply rolling down your spine, touching your toes, or doing yoga if so inclined, can work against the heart-pumping, muscle-stiffening effects of the stress response. By encouraging your body to relax, your brain will begin to feel relaxed. Breathing in through your nose, out through your mouth counteracts the shallow breathing of the stress response.