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Stress Relieving Tips
Transcript of Stress Relieving Tips
Tips for Teens from Palo Alto Medical Foundation
How to Recognize Stress
Observe your muscles and insides.
Are your muscles tight/sore? Is your stomach tight or sore? Are your hands clenched?
Observe your breath.
Is your breath shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.
Identify Your Body's Stress Response
Overexcited stress response –
If you tend to become angry, agitated, or keyed up under stress, you will respond best to stress relief activities that quiet you down.
Under excited stress response –
If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and that energize your nervous system.
Frozen stress response (both overexcited and under excited) –
If you tend to freeze—speeding up in some ways while slowing down in others—your challenge is to identify stress relief activities that provide both safety and stimulation to help you “reboot” your system.
What You Can do as a Student
8 Ways to Take Control of Your Time
1. Make a To-Do List Everyday
2. Keep Your Work With You
3. Don't Be Afraid to Say No to Activities that Distract You
4. Find your Productive Time
5. Create a Dedicated Study Time
6. Budget Your Time
7. Don't Get Sidetracked
8. Get a Good Night's Sleep
Google.com Definition: stress noun definition 2
Stress Relieving Tips
Definition: A State of Mental or Emotional Strain or Tension resulting from adverse or very difficult circumstances.
Side Effects: Bad reactions from stress can include: headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping.
The following steps will show you how to decrease the many types of stress.
Allow plenty of time. Being too busy is a big source of stress.
Discuss your problems with a friend or family member.
When stress hits big, take a time-out. A few minutes away from the problem can help.
Breathe deeply – slowly in, slowly out. Think of something pleasant.
Bring Your Senses
to the Rescue
Smell and Scents
If you’re a visual person, try to manage and relieve stress by surrounding yourself with soothing and uplifting images. You can also try closing your eyes and imagining the soothing images.
Are you sensitive to sounds and noises? Are you a music lover? If so, stress-relieving exercises that focus on your auditory sense may work particularly well.
If you tend to zone out or freeze when stressed, surround yourself with smells that are energizing and invigorating. If you tend to become overly agitated under stress, look for scents that are comforting and calming.
Experiment with your sense of touch, playing with different tactile sensations. Focus on things you can feel that are relaxing and renewing. EX: Hot Bath, or wrap yourself in a warm blanket
Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue. EX: chew a piece of sugarless gum or drink a cup of hot tea.
If you tend to shut down when you’re under stress, stress-relieving activities that get you moving may be particularly helpful. Anything that engages the muscles or gets you up and active can work.
Prioritize your schedule and activities
Complete homework and turn it in on time
Keep track of deadlines and organize assignments
Get enough sleep and maintain your health
Shower before school