Grade 11 Healthy Active Living Education Additional Supports ...

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Positive Mental Health and Stress Public Profile Unit #3 Activity #3 Teaching Learning Strategy #6 Teacher Resource (Background Information) Stress Management Techniques/Strategies Definitions Catholic Profile Unit #5 Activity #3 Teaching Learning Strategy N/A Relaxation Response Opposite of the stress response: Heart rate, respiration and blood pressure drop, muscular tension disappears, sweating stops, etc. Relaxation Technique This is a method that can be learned and used to control the level of arousal due to stress. The first step is learning to be aware of the level of tension. The next step is learning mental and physical techniques to promote the relaxation response and achieve a state of inner calm. In this state, one can focus on the problem causing the stress and increase oneÕs capacity to deal with it. OneÕs mind is open to positive suggestions. Mind-Body Connection A term used frequently to describe the interconnectedness of the psychological and physical parts of the human organism. It is the basis for the efficacy of relaxation techniques. Biofeedback Initially sophisticated machines that measure pulse or galvanic skin response (degree of sweating) and emit a sound that becomes more or less intense as the level rises and falls monitor a personÕs level of arousal. The feedback allows the person to monitor and change the level of arousal. Eventually the person is able to achieve relaxation without the machine. The method has proven effective for people who get migraine headaches. Breathing Techniques Taking a deep breath is a natural way of reducing stress. More advanced techniques teach deep abdominal breathing and focus on the act of breathing. Breathing to a particular cadence which may include partial and full breaths, or stopping momentarily between inhalations and exhalations are additional breathing techniques. Exercise Physical activity promotes the relaxation response by putting the accumulated stress hormones (adrenaline) to use. Aggressive feelings can be legitimately expressed. Focussing on the activity can provide a restful Òtime outÓ from the sources of the stress. Exercise also promotes better sleep and a healthier immune system. Grade 11 Healthy Active Living Education (PPL30), Module #2 Positive Mental Health and Stress Page 35
Guided Imagery/Visualization To achieve a relaxed state, the leader reads a script or plays an audio tape which helps the person to imagine sights, sounds, smells, tastes and feelings that have pleasant associations from past experience. This deliberate daydream is often played out to a background of soothing, tranquil music. The next step is to visualize success at overcoming an obstacle or achieving a goal, e.g. ÒI see myself performing my piano solo confidently and perfectly.Ó The more complete and detailed the visualization, the more likely it will happen that way. ÒWhether you think you can, or think you canÕt, youÕre probably right.Õ Hypnotism The therapist uses hypnotism to induce a trance during which positive suggestions are made about dealing with emotional issues and making lifestyle changes. Laughter Therapy A good belly laugh is a great relaxer. In fact, people often laugh at inappropriate moments (e.g. funerals) to relieve their stress. Researchers have found that laughter did as well at reducing stress as complex biofeedback training programs. The movie, ÒPatch AdamsÓ, portrayed the efforts of one doctor to influence the medical establishment about the use of laughter to cure illness. Laughter is easy, free, requires no special training or equipment. Massage This Òhands-onÓ ancient therapy induces physical and mental relaxation. Massage may be administered by a trusted friend or professionally trained therapist. Alternately, selfmassage is possible. Other types of massage: shiatsu, acupressure, rolfing, cranio-sacral therapy Meditation Meditation is the act of quieting all the ÒnoiseÓ in your life and focusing on the calm inside the tornado swirling around you. It can take many forms including prayer. Usually it requires finding a comfortable and quiet place, concentrating on breathing and perhaps a word or phrase (ÒI ÉamÉ.relaxedÓ , ÒtranquillityÓ) and stopping any outside thoughts from intruding. Progressive Muscular Relaxation Dr. Jacobsen pioneered a technique that teaches what relaxation feels like by comparing it to tension. Each muscle group in turn, beginning with the feet and moving upward is contracted isometrically for several seconds, and then the tension is released. This exploration of the body can locate particular muscles one was not aware were tense. PMR is taught routinely at prenatal classes to help women relax their pelvic muscles during labour. Grade 11 Healthy Active Living Education (PPL30), Module #2 Positive Mental Health and Stress Page 36
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Grade 11 Healthy Active Living Educ
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Teaching Health Education The Healt
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Sharon Broughton, Toronto Public He
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Healthy Relationships and Sexuality
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8. Women who smoke are more likely
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ii) Alcohol The use of alcohol: •
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• progesterone released by the ov
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Nutrition Matters. Women, Folic Aci
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Prenatal � Best Start Community A
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D. What issues do people need to de
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Trust Trust is the foundation of a
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o Fair Fighting (Arguments are a no
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Adapted with permission from "Ontar
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Page 71 and 72: A psychologist named Abraham Maslow
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Positive Mental Health and Stress P
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Grade 11 Health and Physical Educat
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Violence and Risk Taking Behaviour
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Media Creation -appropriate medium
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-they lack information regarding le
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� dishonesty or deceitfulness �
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Student Resource (Worksheet- Case S
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� call police � be familiar wit
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Positive Mental Health and Stress P
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• there is a sense of security be
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Using Children • making partner f
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The following is a list of the type
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• ÒIn Love and in Danger: Dating
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Self/Peer Assessment: 1. Use the fo
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Environmental Supports • Youth Dr
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Understanding Risk Taking Behaviour
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Skipping School • Do not have to
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4. Violence and Risk Taking Behavio
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Policy/Law Impact on Health Driving
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Smoking Help Line: 1-877-513-5333 T
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5. Respond and Rotate Assessment Ac
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Smoking Alcohol Illegal drugs Home
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Scenario 7: You are hanging out at
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