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This padlet is made for getting more knoledge about stress situations and how to take control in a stressful situation.

The schedule of consultations (6):
Tuesday at 4 p.m.
Thursday at 4:00 p.m.
Saturday at 1 p.m

Student's homework must be send to email: annsem@gmail.com one day before class!

If you have any questions please contact me: 8934282899

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1.Getting accuianted w/ new vocabulary
2.Learning new vocabulary
3.Terms (practical class)
4.Reading/writing
5.Essay
6.Media tasks (movie + questions)

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The aim is to get new information about the stress itself, stressed behaviour and what to do for managing your stress.

The goals are
1) to encourage students to learn new topic and terms
2) to help students to manage their stress
3) to teach student how not to panic
3) to broad students mind about the acute situational reaction, "gross stress" reaction, mental shock and stressful working conditions.

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Look at this word cloud. Make 5 sentences with the words given here.

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Get acquainted with the new vocabulary. You need to click on the card and definition of the term will appear. Learn all the 20 terms for the next class.

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Stress and Coping Vocabulary Flashcards | Quizlet

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Start studying Stress and Coping Vocabulary. Learn vocabulary, terms, and more with flashcards, games, and other study tools.

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Match terms with their definitions.

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Quizlet is a lightning fast way to learn vocabulary.

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Read an article and write a summary about stress in our everyday life and how we can manage it (8-10 sentences)

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Gary Gilles is a Licensed Clinical Professional Counselor in private practice for over 20 years. He is also an adjunct faculty member at the University...Read More

Some people cope remarkably well with the pressures in their lives. They know when to take time out, look at the situation differently or turn to others for support. Unfortunately, many more people cope with stress in ways that are actually self-destructive.

Even though you can't completely eliminate stress from your life, you can learn sound ways to manage it and prevent much of the stress you experience. What most people don't realize is that a lot of the stress we encounter is self-imposed. We contribute to our own stress when we don't plan ahead, cheat ourselves on sleep, work too many hours, ignore relationship problems or procrastinate, among many other forms of behavior.

Two Types of Stressors

Acute stressors are situations that come and go over relatively short periods of time. These might include getting your taxes completed by the due date, trying to meet a tight deadline at work, navigating traffic during rush hour, etc. Acute stressors are common and we tend to regain our physical and emotional balance shortly after encountering them.

Chronic stressors affect us over an extended period of time. An example would be taking care of a family member who is disabled, being out of work for a prolonged period, experiencing an extended sickness or going through financial hardship, etc. Chronic stressors can wear us down and even make us sick if they go on long enough by compromising our immune system.

Reactions to Stress

When your mind identifies something that is a threat to you physically (a menacing-looking dog) or emotionally (a boss who threatens to fire you over a small mistake), you will physically and emotionally react to it. If it is a passing threat that quickly resolves itself (the dog turns out to be friendly) or a neutral one (your boss mistakenly sent you an email intended for another person), your reaction will be minimal. When the stressor is highly charged, you trigger what is called the stress response. This is your body's way of mobilizing what happens next and where you ideally want to intervene in order to manage the stress response.

Unfortunately, many people have unhealthy responses that actually accentuate the stress reaction. Let's look at a few of those unhelpful responses:

1) Denial: One very common coping mechanism used to inhibit the stress-response is denial. It's very hard to release tension if you won't admit it's there. Denial says there is no problem. A person in denial might say: "I'm not tense" or "These issues don't cause me a problem, I just let them roll off my back." Yet these are statements that only try to minimize the mental, emotional, and physical tension that is mounting. This tension is both stored in your muscles and causing you to be preoccupied with emotion.

2) Avoidance: A close cousin to denial is avoidance. Avoidance attempts to side-step the problem by exchanging one thing for another. For instance, a person may acknowledge that they are upset about a particular situation but distracts themselves by funneling their energy away from the problematic person or situation.
Common avoidance behaviors include:

Overwork: If you are stressed and unhappy with your marriage, work can be a convenient excuse for never being home. The workplace may provide the esteem and control that seems missing at home. It's easy to immerse yourself in work while mentally justifying your choices as necessary to "provide for the family."

Busyness: Instead of facing the problematic patterns or behaviors in our lives, we can fill in all the spaces with incessant busyness. This is usually unconscious but ensures that we will have no idle time that might remind us of our unresolved issues. The more we push them to the side, the more stress accrues and the greater energy we put toward staying even busier. When we have free time, we distract ourselves with television or other entertainment to keep away from reflection.

Passive entertainment: Avoidance through passive entertainment is probably the most prominent form of "stress-management" practiced my most people.

3) Substance use: This includes drugs, alcohol, cigarettes, caffeine and food, among others. The use and overuse of substances helps us cope by numbing us from the emotional distress we feel. It gives temporary relief, but doesn't eliminate the root causes of the stress. It requires that we continue to return to the substance and behavior to cope. Repeated use sets in motion a compulsive pattern that creates a psychological (and in some cases physiological) dependency on these substances. This compounds stress and can easily lead to distortions in perceptions over time, clouding our ability to see clearly and undermining our motivation to find healthier ways to live.

These are just a few of the many ways we fool ourselves into thinking that we are actually managing our stress effectively. With sound, effective ways to manage the stress of everyday life, you can work toward resolving the issues rather than simply masking or pushing them aside.

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Managing the Stress of Your Everyday Life

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Gary Gilles is a Licensed Clinical Professional Counselor in private practice for over 20 years. He is also an adjunct faculty member at the University ...Read More Some people cope remarkably well with the pressures in their lives. They know when to take time out, look at the situation differently or turn to others for support.

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Oxford Languages | The Home of Language Data

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Explore Oxford Languages, the home of world-renowned language data.

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Write an essay, using all the information that you've learned.

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breaking news: people are inherently good

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Breaking news: People are inherently good, nonviolent

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Tragic news raises deep, divided questions about our species. Are people inherently violent? Are some people evil? What is the solution to violence? And our answers are very important.

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Watch an extract from the movie "Sully" and answer the following auestions:
a) what happened in the extract?
b) how do characters react on the situation? what do you think they feel?
с) try to imagine how you will react in this situatuion? will your behaviour be similiar to their?
d) do you think they reacted the right or the wrong way?

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Sully scene "Can we get serious now?" Tom Hanks scene part 3

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Excellent: 1-4 mistakes
Good: 5-8 mistakes
Satisfactory mark: 8-12 mistakes

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Anxiety and depression can be debilitating or isolating, but there are movies out there that capture what it's like. Even better, there are movies that can help.

We asked Pacifica users to list their favorite movies for dealing with anxiety and depression. Here are some of their favorites:

Movies for Anxiety and Depression

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Anxiety and depression can be debilitating or isolating, but there are movies out there that capture what it's like. Even better, there are movies that can help. We asked Pacifica users to list their favorite movies for dealing with anxiety and depression. Here are some of their favorites:

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Stress is something that affects us all on a day-to-day basis and it can take many forms, ranging from missing a flight to discovering your favourite supermarket sandwich has sold out.

In severe cases, it can provoke a number of psychological and physical symptoms, such as headaches, chest pain, nausea and anxiety.

With research claiming that 85 per cent of UK adults experience stress regularly, it's crucial to find easy solutions to manage it, however mundane the cause may be.

National Stress Awareness Day is part of an annual campaign to promote stress prevention, and with pressures to perform professionally making Brits feel more overwhelmed than ever before, it's no surprise that the most common place to experience stress as at work.

But it's not just the never-ending emails and relentless meeting schedules that are keeping us up at night.

According to clinical psychologist Dr Megan Jones Bell, who is also chief science officer at the mindfulness app Headspace, one of the most common causes of work-related stress is having a challenging relationship with your boss.

"While we all want to feel that there is space in our work to be creative and to have our voices listened to, unfortunately, that's not always the case," she tells The Independent.

Not seeing eye-to-eye with your boss is fairly common, research has found.

A recent study conducted by the US polling company Gallup found that one in two employees have actually left a job " to get away from their manager at some point in their career."

Meanwhile, research by the American Psychological Association claims that 75 per cent of Americans believe their boss to be "the most stressful part of their workday".

Bell, who is also an assistant professor in behavioural sciences at Stanford University, California, explains how some bosses can be particularly demanding, which may result in a fractured work-life balance that can exacerbate pre-existing stress.

"There really is no hard distinction between work and home life anymore," she continues.

"This notion of 'balance' between two competing areas of our lives sets us up to believe there should be boundaries and then leaves us feeling stressed and anxious when there aren't."

In a bid to alleviate work-related, stress, Bell recommends learning mindful skills such as mediation, which you can use in the office to help calm yourself down.

Mindfulness involves being as conscious as possible of your surroundings and has been said to boost productivity, curb anxiety and even improve romantic relationships.

When conducted properly via things like meditation, mindfulness can elicit feelings of calmness that may enable you to drown out some of the stressful work-related noise in your head.

Meditation is something you can do at your desk, and according to Deepak Chopra, it only takes one minute. As explained in this video, here are some of the famous author's quick mediation tips, which can be easily remembered under the STOP acronym:

1. Stop whatever it is that you're doing.

2. Take some deep breaths and focus on the sensations of your breathing.

3. Observe what is going on and ask yourself four questions: "Who am I? What do I want? What is my dharma or purpose? What am I grateful for?"

4. Proceed with your day and continue to think about your answers to those questions.

If meditating on your own sounds daunting, Bell advises seeking out group meditation where possible.

"Interestingly, when other people see you meditating, it is actually a good thing because it demystifies the practice and helps other people learn new habits through modelling," she says.

"Similar to the concept of workout buddies, building a community of like-minded people and co-workers who share your passion is important for long term behaviour change.

"Employees can champion these efforts by gathering an informal group together and encouraging others to join along."

Of course, it's not just the employees working under difficult bosses who experience workplace stress, things can get pretty intense for the bosses themselves.

"For managers, one of the key tenets of mindfulness is being aware of how people on your team experience their work," says Bell.

"Managers who are aware of how they come across and who lead mindfully will build a happier, more productive workforce and retain talent. When we are less aggressive and more compassionate with our teammates and direct reports, we build trust and a collaborative team."

Bell estimates that we spend 90,000 hours in our lifetime at work, making stress management all the more critical.

" If we can learn to reframe challenges at work into opportunities to build resilience rather than create stress, we can have a really positive impact on our health and happiness."

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The most common cause of stress at work and how to deal with it

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Stress is something that affects us all on a day-to-day basis and it can take many forms, ranging from missing a flight to discovering your favourite supermarket sandwich has sold out. In severe cases, it can provoke a number of psychological and physical symptoms, such as headaches, chest pain, nausea and anxiety.

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Engaging in activities that support self-care may help reduce stress and anxiety. These can include exercise and mindfulness practices.

Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress levels.

Certain factors may affect your vulnerability to stress. These can include:

level of social support

coping style

personality type

discrimination due to race, gender, or perceived gender, LBGTQIA+, socioeconomic status, or other factors

childhood trauma

your profession

Minimizing the chronic stress of daily life as much as possible can support your overall health. Chronic stress can increase your risk of health conditions, including heart disease, anxiety disorders, and depression.

Here are 15 evidence-based ways to relieve stress.

If you're stressed, moving your body consistently may help reduce stress levels and improve mood.

Regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (, ).

If you're currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the long term.

Your diet affects every aspect of your health, including your mental health.

Being chronically stressed may lead you to overeat and reach for highly palatable foods, which may harm your overall health and mood.

Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients essential for regulating stress and mood, such as magnesium and B vitamins.

Minimizing your intake of highly processed foods and beverages and eating more whole foods can help ensure your body is properly nourished. In turn, this may improve your resilience to stress. Whole food options can include:

While smartphones, computers, and tablets are often necessary, using them too often may increase stress levels.

Spending too much time in front of screens is associated with lower psychological well-being and increased stress levels in adults and kids.

Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

People who engage in self-care typically have lower levels of stress and improved quality of life, while a lack of self-care is associated with a higher risk of stress and burnout.

Taking time for yourself is essential to live a healthy life. This is especially important for people who tend to be highly stressed, including nurses, doctors, teachers, and caretakers.

Self-care doesn't have to be elaborate or complicated. It simply means tending to your well-being and happiness.

Exposure to certain scents via candles or essential oils may be especially calming. Here are a few relaxing scents:

Using scents to boost your mood is called aromatherapy. Aromatherapy can decrease anxiety and improve sleep.

Journaling may help reduce stress and anxiety and provide a positive outlet for your thoughts and emotions.

They noted that regular journaling may be linked to a higher quality of life, more proactive self-care behaviors, and other healthful behaviors, such as taking prescribed medications.

You can also try a guided journal if you'd prefer more targeted, expressive writing.

Caffeine is a chemical in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system.

Consuming too much may worsen anxiety, according to a 2021 review of literature on the subject. Overconsumption may also harm your sleep. In turn, this may increase stress and anxiety symptoms.

People have different thresholds for how much caffeine they can tolerate. If caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated coffee, herbal tea, or water.

Although coffee has health benefits in moderation, it's recommended to keep caffeine intake under daily, which equals 4-5 cups (0.9-1.2 L) of coffee.

Still, people sensitive to caffeine may experience increased anxiety and stress after consuming less caffeine than this, so it's important to consider your tolerance.

Social support from friends and family may help you get through stressful times and cope with stress.

Having a social support system is important for your overall mental health. If you're feeling alone and don't have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that's important to you.

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care.

One way to help reduce stress and protect your mental health may be to say "no" more often. This is especially true if you take on more than you can handle because juggling many responsibilities may leave you feeling overwhelmed.

Being selective about what you take on - and saying "no" to things that will unnecessarily add to your load - can reduce your stress levels.

Creating boundaries - especially with people who add to your stress levels - is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or canceling standing plans with a friend if you need more space.

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating when you aren't feeling stressed.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality. It's also true that you may be more likely to procrastinate in times of stress as a coping mechanism.

A in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection.

If you find yourself procrastinating regularly, it may be helpful to make a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Sometimes, adding an item to the list may help you feel better about it, even if it doesn't get done immediately.

Work on the things that need to get done today, and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal - to join your body and mind by increasing body and breath awareness.

shows that yoga helps reduce stress and anxiety. Plus, it can promote psychological well-being.

These benefits seem related to yoga's effect on your nervous system and stress response.

Mindfulness describes practices that anchor you to the present moment.

Stress reduction techniques that utilize mindfulness include meditation and mindfulness-based cognitive therapy (MBCT), a type of cognitive behavioral therapy.

Meditating consistently, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety.

Countless books, apps, and websites can teach you the basics if you want to try meditation. There may also be therapists in your area who specialize in MBCT.

Human touch may have a calming effect and help you better cope with stress.

For example, studies show positive physical contact may help relieve stress and loneliness.

Spending more time outside may help reduce stress.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress.

A review of 14 studies found that spending as little as 10 minutes in a natural setting may help improve psychological and physiological markers of mental well-being, including perceived stress and happiness, in college-aged people.

Hiking and camping are great options, but some people don't enjoy - or have access to - these activities. Even in an urban area, you can seek out green spaces such as local parks, arboretums, and botanical gardens.

Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels.

Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.

Deep breathing exercises include:

Deep breathing aims to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand, and your belly rises. This helps slow your heart rate, allowing you to feel at peace.

Having a pet may help reduce stress and improve your mood.

When you cuddle or touch your pet, your body releases oxytocin - a hormone linked to a positive mood.

Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

Several vitamins and minerals play an important role in your body's stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress.

Some studies show that certain dietary supplements may help reduce stress and improve mood.

For example, your magnesium levels may deplete when you're chronically stressed.

Since this mineral plays an important role in your body's stress response, you may want to ensure you're getting enough each day. Supplementing with magnesium has to improve stress in chronically stressed people.

Other supplements, including Rhodiola, ashwagandha, B vitamins, and L-theanine, may also help reduce stress, though more research is needed to understand their potential benefits better.

However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you're interested in using supplements to help relieve stress.

Although stress is unavoidable, being chronically stressed takes a toll on your physical and mental health.

Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.

Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.
Read this article in Spanish.

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16 Simple Ways to Relieve Stress and Anxiety

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Excess stress is a common problem. Learn effective ways to relieve stress and anxiety.

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Free Unfinished Flashcards about Stress: Vocabulary

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Free flashcards to help memorize facts about Stress: Vocabulary. Other activities to help include hangman, crossword, word scramble, games, matching, quizes, and tests.