Goal: to teach how to cope with stressful situations. Objectives: Give the concept of stress and indicate its consequences. Show the importance of coping with stressful situations. Teach children to work in a team, the ability to defend and defend their point of view.
Portrait of a mentally healthy person If he is not in a state of depression, when the whole world appears before him in the darkest and most unattractive features; If you do not suffer from loneliness - a permanent or temporary awareness that our relationships with people are not as extensive and significant as we would like; If his behavior does not bear traces of constant anxiety (for example, painful shyness); If a person is not experiencing constant stress.
Test: “My Stress Level” Instructions: Answer the questions below. Place a check in the column that corresponds to your answer. In recent months, you: 1. Wrote a test at school 2. Had a strong argument or fight with someone 3. Was late for class somewhere else 4. Something exciting happened to you 5. Feeling sad or lonely 6. Performed in front of the class 7. Met a new person 8. Had problems with a relationship problem with parents 9. Tried my best to win a competition 10 Was overly busy with work 11. Had problems with preparing lessons 12. Could not fulfill the duties assigned to you 13. Should have been the first in some business 14. Helped in organizing a major event 15. Felt confused Add up the number of your affirmative answers (yes).
Rating scale: from 0 to 5 – low level of stress; from 6 to 10 – average stress level; from 11 to 15 – high level of stress. Conclusion: Every person is subject to stress. It is very important to know about the causes of stress and to be able to deal with the negative consequences of stress.
The concept of stress was formulated by the Canadian pathophysiologist Hans Selye (). The nervous and immune systems are especially affected by stress. People under stress are more likely to become victims of infection, since the production of immune cells drops markedly during periods of physical or mental stress. Stress (from English stress tension) is a set of protective reactions of the body caused by any of the stress factors
Increased sensitivity to noise; Feeling tired before bed; Restless sleep; Lack of feeling of rest after waking up; Inability to concentrate; "Memory lapses"; Lack of patience; Increased conflict; Making a big deal out of nothing; Constant anxiety and dark thoughts; Frequent headaches; My heart is beating wildly; Sweaty palms; Stomach cramps; Breaks out in sweat, etc. Signs of stress:
Is this always a bad thing? If previously it was believed that a stressful state only leads to a negative effect on the body, now in some cases the effects of stress are welcomed. Take extreme sports, for example. If we keep in mind the traditional view of stress, then extreme sports enthusiasts should have an extremely depleted immune system, but in reality it turns out that they are sometimes much healthier than “normal” people. The impetuosity of their movements, the sparkle in their eyes and the irrepressible thirst for activity all indicate that these people simply live one hundred percent. Conclusion: short, sharp psychological “pressure” from the outside activates the immune system and ultimately prolongs life. This type of stress, called stimulus stress, is positive.
Ways to deal with stress Communicate with people who are strong, optimistic, and united by common interests. Support from loved ones. External sources of strength (nature, music, books). Switch to something good, remember happy moments. Set feasible goals, look at life realistically. Do physical exercise and sports. Eat right, follow a daily routine. Enjoy life. Remember, we are strong when we believe in ourselves.
Give stress your "Ha!" A vigorous burst of physical activity is the most physiologically justified way to relieve stress. Take a deep breath. Hold your breath. Exhale forcefully, saying “Ha!” (Or something like that). It helps a lot (especially at work). Impulsive and explosive natures can benefit from an instant emotional release. You might break a pencil or throw a book at the wall. Moreover, the more brutal your face and feeling of anger you do this with, the better it will help. You can jump or squat (just don’t forget to warn your colleagues that this is how you fight stress).
Ways to prevent a nervous breakdown “Go out into the world” more often - on a visit, to a theater, restaurant or club. Neurologists note that their patients are usually people who prefer a secluded lifestyle. Master some new activity - sign up for a driving course or a sports section. This will break the chain of everyday routine and increase creativity in both personal and professional life. Listen to classical music in the morning - it increases the body's resistance not only to stress, but also to infections. Even in the midst of the work week, find time for small joys - meeting with friends, playing with children
Stress (from English,
stress - tension),
state of tension,
occurring in humans
or an animal under the influence
strong influences.
throughout life people constantly
experience great stress or
small ones. (Accidentally pushed into
on the bus, was late for the test,
got a bad grade, doesn't call
darling, I quarreled with
neighbor, sick, etc.)
Stress-
strength test, push
overcoming difficulties.
Any
problem that needs to be solved
can be stressful for a person.
To
Types of stress
Human activitybecomes less
successful, and a look at
the world is more
pessimistic.
Di-stress
A person experiences
unbridled joy
delight in your
success.
Ewe- stress
Causes:
Occurs as a result of long-termoverloads
A person is forced for a long time
be able to
- dangers;
- nervous;
- physical overexertion;
- constant anxiety and;
- excitement.
Types of stress:
PhysiologicalPsychological
Emotional
Informational How to deal with stress
Don’t accumulate bad emotions, throw them out
them (cry to your friend’s vest,
cry, cry alone).
Regarding some problem, it’s better not to
fight in hysterics - let the problem
will rest until the morning. (The morning is wiser than the evening.
Take a break from your anxious thoughts for an hour,
do something.
Focus on what's in it
have a good life. Change something in your life
(hairstyle, buy a new thing, tie it
special scarf, rearrange the furniture in
your room, etc.)
B vitamins
Physical exercise
Relaxation (muscle relaxation)
Expand your social circle, get to know each other
with new people
Communication with nature
favorite animals
Slow count up to 10 times
Intervalbetween the numbers should
be at least two seconds. For
We consider convenience
1 (two, three);
2 (three, four);
3 (five, six), etc. Relaxation (balance
breath, create a feeling
heaviness in the head, shoulders, arms,
legs). Please yourself as much as possible
what can make you happy. Maybe
maybe it will be a good book or
the smell of your favorite perfume, chocolate or
bath with fragrant herbs.
Remember and feel your
old feelings from these
nice things.
Breathing exercises: Inhale through the nose and exhale through the mouth 3 times longer than the inhalation. Repeat 6-7 times.
Another option: holding your breathIf you are on the verge of a nervous breakdown
and don’t control yourself, exercise will give
relief. Holding your breath is necessary
produce while exhaling. Sit with your elbows
your back on the back of a chair, or lie on your back.
Exhale slowly and pinch your nose with both
fingers. Don't breathe as long as possible until
circles before the eyes. The harm from such a delay
will not be.
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Slide captions:
Prevention and overcoming STRESS GBOU gymnasium No. 2072 DO No. 2 Prepared and conducted by: Teacher-psychologist: Sermyagina V.Yu. 2014
Monitoring stress resistance of teachers and specialists Methodology: definition of both stress resistance and social adaptation Holmes and Rahe Surveyed 36 people (2 hours on sick leave): stress 4 people - 11.1% threshold resistance 4 people - 11.1% high resistance - 77.8%
Stress is a nonspecific response of the body to any demand placed on it, and this response is the tension of the body aimed at overcoming difficulties and adapting to increased demands.
Workers who constitute a risk group - Work involving intense communication; - The emergence of internal conflicts related to work; - The work takes place in conditions of instability; - The need to constantly demonstrate high performance; - Residents of large cities.
Forms of stress: Distress – “bad” stress Eustress – “good” stress
Stress should be considered as the most important adaptation mechanism, allowing a living creature that finds itself in unfavorable conditions to concentrate, exert all its strength and find the optimal way out of a difficult situation.
Hans Selye's theory of stress identified three stages. The first is the anxiety stage. This is the phase of mobilization of the body’s defenses, increasing its resistance to a specific traumatic effect. At the same time, the body functions under great stress. However, in the first phase of stress, he copes with the load with the help of functional mobilization without structural changes. Following the first, the second phase begins - a balanced expenditure of the body’s adaptive reserves (stage of stabilization, resistance). All parameters brought out of balance in the first phase are fixed at a new level. At the same time, a response that differs little from the norm is ensured, everything seems to be getting better. However, if stress continues for a long time, due to the limited reserves of the body, the third phase inevitably begins - exhaustion. In the second and third stages, the body, having exhausted its functional reserves, turns on the mechanisms of structural restructuring. When they are lacking, exhaustion occurs.
SYMPTOMS OF STRESS: Full dedication to work, spending less and less time with friends and family; Ineffectiveness at work; Completing work assignments outside of work at the expense of personal leisure; Severe fatigue; Irritability; Regular physical illnesses, etc.
FACTORS AFFECTING THE DEVELOPMENT OF STRESS Genetic predisposition; Type of higher nervous activity; Early childhood experiences; Parental scripts; Personal characteristics (character, level of self-esteem, orientation, attitudes and values) Social environmental factors; Cognitive factors
Psychological signs of stress: Absent-mindedness; Memory disorder; Anxiety; Tearfulness; Excessive worry; Unreasonable fears; Irritability What does stress affect? Stress leads to loss of self-confidence, various diseases, mental disorders and drug addiction.
Physiological signs of stress: insomnia; headache; heartbeat; pain in the back, stomach, heart; indigestion; spasms
Factors that aggravate the impact of stress A person’s reluctance to change his own ideas; Categorical perception of alternatives; The presence of irrational attitudes; Inertia of thinking; The desire to avoid painful emotional experiences.
Stress Relief Techniques
PROTECTION FROM STRESS Believe in yourself! Don't keep everything to yourself! Don't try to be perfect! Keep everything going on in perspective! Play sports! Connect with your family! Give in on the little things, within the limits of what doesn’t bother you so much! “Let's talk about it tomorrow” A place of peace!
On the topic: methodological developments, presentations and notes
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The concept of stress The concept of stress Stress is a nonspecific response of the body to any demand placed on it. Stress (English – tension). Introduced by the Canadian physician and biologist Hans Selye in 1936. Stress is a nonspecific response of the body to any demand placed on it. Stress (English – tension). Introduced by Canadian physician and biologist Hans Selye in 1936.
Stress is a natural reaction of our body to external stimuli. Often noise and conflict situations at work and in the family are the causes of stress. It should be noted that as long as our body is able to respond to these stimuli, there is no need to worry, but if the body succumbs to these aggressors and cannot withstand their “pressure,” we should be wary.
“Signs of stress” anxiety, worry, fear, fear, tension, tension, uncertainty, uncertainty, confusion, confusion, depression, depression, helplessness, helplessness, panic, pale or red, panic, pale or red, increased heart rate, increased heart rate, trembling, shaking, sweating, sweating, dry mouth, dry mouth, difficulty breathing, difficulty breathing, dilated pupils, dilated pupils, muscle stiffness, muscle stiffness, difficulty swallowing, difficulty swallowing, stomach cramp. stomach spasm.
Ways to deal with stress: Ways to deal with stress: eat regularly and exercise; eat regularly and exercise; Avoid excessive caffeine consumption, which can cause feelings of anxiety and agitation; Avoid excessive caffeine consumption, which can cause feelings of anxiety and agitation; do not smoke or take drugs; do not smoke or take drugs; develop self-confidence, for example, express your feelings in a politely assertive manner: I get angry when you yell at me. Please stop shouting; develop self-confidence, for example, express your feelings in a politely assertive manner: I get angry when you yell at me. Please stop shouting;
Ways to deal with stress: Ways to deal with stress: learn to cope with complex tasks, for example, divide a task into several small ones; learn to cope with complex tasks, for example, divide a task into several small ones; get rid of a negative attitude: replace negative thoughts about yourself with alternative neutral or positive ones: replace the phrase “My life will never get better” Although I am in a hopeless situation, but if I make an effort, everything will change for the better; get rid of a negative attitude: replace negative thoughts about yourself with alternative neutral or positive ones: replace the phrase “My life will never get better” Although I am in a hopeless situation, but if I make an effort, everything will change for the better; learn to accept a positive work result, not an ideal one, stop demanding perfection from yourself and others; learn to accept a positive work result, not an ideal one, stop demanding perfection from yourself and others;
Ways to deal with stress: Ways to deal with stress: take a break: listen to music, talk with friends, play with your pet; take a break: listen to music, talk with friends, play with your pet; Form a circle of friends who can help and encourage you. Form a circle of friends who can help and encourage you. Switch to something good, remember happy moments. Switch to something good, remember happy moments. Remember, we are strong when we believe in ourselves. Remember, we are strong when we believe in ourselves.
Set of exercises 1. Grasp the seat of the chair on which you are sitting with both hands, tense and stretch upward. Count to six, lower your arms along your body and relax. 1. Grasp the seat of the chair you are sitting on with both hands, tense and stretch upward. Count to six, lower your arms along your body and relax. 2. Reach your arms behind your head and apply firm pressure to your neck at the base of your skull while counteracting the pressure. 2. Reach your arms behind your head and apply firm pressure to your neck at the base of your skull while counteracting the pressure. 3. Massage your fingers - from base to tip. Men massage their left hand first, while women start with their right hand. 3. Massage your fingers - from base to tip. Men massage their left hand first, while women start with their right hand. 4. Inhale slowly (mentally counting to six), hold your breath for two seconds, exhale slowly (counting to twelve). 4. Inhale slowly (mentally counting to six), hold your breath for two seconds, exhale slowly (counting to twelve).
Stress and its features. Translated from English, the word stress means pressure, pressure, tension. The dictionary gives the following interpretation of stress: A set of protective physiological reactions that occur in the body of animals and humans in response to the influence of various unfavorable factors (stressors). Canadian physiologist Hans Selye was the first to define stress. According to his definition, stress is anything that leads to rapid aging of the body or causes disease.
Selye's stress theory includes three phases: The first is the anxiety phase: the body's defenses are mobilized, increasing its stability. The second phase is the balanced expenditure of the body’s adaptive reserves – the stabilization phase. The third phase of exhaustion, entailing structural changes. It has been proven that stress is the cause of many diseases: rheumatoid arthritis, urticaria, stomach ulcers, hypertension, chronic back pain, ulcers, asthma, and some heart diseases.
A small level of stress makes us more focused during an exam and allows an athlete to perform better in competitions than in training. At such moments you feel uplifted, internal mobilization, and many things work out better than usual. This state is called eustress. It's another matter when the tension becomes too great. It makes it difficult to carry out activities effectively. Either lethargy or excessive fussiness occurs. This is not good for business or health. Such excessive destructive, disorganizing, demobilizing stress is called distress. It's another matter when the tension becomes too great. It makes it difficult to carry out activities effectively. Either lethargy or excessive fussiness occurs. This is not good for business or health. Such excessive destructive, disorganizing, demobilizing stress is called distress. He is the one who is dangerous. The strongest stress is failure, failure, shame, resentment. All this is very unpleasant. Unfortunately, we often tend to overestimate the negative results of our actions, exaggerate, and exaggerate our failures. Hence the too strong, too harsh words - collapse, tragedy, failure, nightmare, horror.
How can we develop a successful style of behavior ourselves, learn to be resistant to stress in conflicting stressful situations and a tense work environment and use the reserves, strengths and capabilities hidden within us in order to overcome stress and turn it to our advantage? How can we develop a successful style of behavior ourselves, learn to be resistant to stress in conflicting stressful situations and a tense work environment and use the reserves, strengths and capabilities hidden within us in order to overcome stress and turn it to our advantage?
Tip 6 Look for optimistic friends! Nothing develops the habit of constant worry faster than worrying and worrying together with others (worried, tormented people). Good friends are those who will infect you with their optimism, give you energy, the desire to live!
