How to handle stress

Tip list for when you are all FIRED UP

TIPS to help you COOL IT

• Take a few deep breaths, slowly breathing in & out. Count to a high number SLOWLY.
• Go for a walk or a run round the backyard (if you are at home), or around the yard or playground if you are at school (better check with the teacher first if you are in the middle of class!).
• Stand outside & throw a ball high into the air and watch it drop (make sure no one is in the way).
• Talk to your dog, your cat, your pet lizard, a tree or even a wall about what has bugged and stressed you.**(IMPORTANT make sure whoever or whatever you talk to can't talk back!)

These tips are a "quick fix" to help you when you may be feeling really fired up and stressed out. Hopefully by STOPPING and COOLING DOWN the situation wont get any worse.

Tip list for when you are COOLED DOWN

Make a list.

Feeling stressed? It's time to write a hit list to show what is stressing you.

It's a good idea to sort out which items need most urgent attention, that is the things that are bugging you the most. When you have done this, rewrite the list so most stressful things are at the top.

Important message

If you find that making the list is tricky because there are too many "important" things that need to be done at once then TALK to someone you trust who may be able to help you.

Use the list.

Now you have a guideline which will help you to see clearly what is troubling you.

Take each point and ask yourself : "What can I do about this?"

If you can see a solution, great! Go for it.

If not, then you may want to talk to someone who can help you.

Get Help – Talk about it.

Sometimes problems are too big to tackle on your own. Talking with someone you trust about what is stressing you can often lighten your load & help you to see things more clearly.

Another person may be able to help you with a plan of action.

Manage your time better

Sometimes people find they are stressed out because they haven't got enough time to do everything they need to do.

Feeling like you are running out of time can be a big stress for some people.

Unfortunately time can't be bought and it doesn't grow on trees!! The good news is you can learn how to create time by not wasting it on things like;

• trying to do EVERYTHING
• looking for your belongings ..bits and pieces

Ways to help create time is to GET ORGANISED

• tidy your drawers (so you can find your clothes easily)
• pack your school bag b4 you go to bed so it is ready in the morning
• check you have everything you need for school in your bag
• be ready 5 minutes early

Resolve conflict with friends and family members

If you are having problems with friends or family it can cause negative stress. You need to try to resolve the conflict and find solutions to theproblem. You will feel better.

All work and no play makes Jack a dull boy

Make time for having FUN. We all need FUN in our lives. Enjoyable times & having a laugh is "good medicine" for your mental heath.

Exercise– a brisk walk, a jog, a run, sports, dancing — all types of exercise help to burn off stress and tension — "just do it!"

Healthy eating

Stress puts extra wear and tear on your body so you can feel zapped of energy that gives you your 'get up and go.' Make sure your eating is healthy, this will help keep your energy levels up.

Chill Out

"R E L A X …."
Relaxing is about slowing done the mind & body & having a quiet time.

Some ways to help slow the mind & body:

• focussing on breathing - breathe in and out slowly feeling the breath leave the body
• be still - sit or lie in a quite place, close your eyes
• listen to music that you find calming
• have a bath
• go for a walk

Worksheet – Me and handling stress

What to do: Make a list or draw a cartoon to show your stress management list.

• What was the SITUATION?
• What did you DO?
• How did you FEEL?
• What were you THINKING?

Here are some ideas for different ways to record your story.

• write about it,
• draw one scene that tells it all,
• design a cartoon strip,
• make a collage of magazine cut outs

Download the worksheet: Stress plan (pdf)

Requires the free Adobe Reader

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