Strategies and Techniques
Jan Anderson

---

Stress Reduction

1. Purpose:
To define stress, to identify some of the sources of stress and it's effects on the body and to interrupt the "flight or fight response" by using relaxation activities that can quickly and easily be learned and used by students.

2. Materials:
Materials vary from the use of guided imagery tapes, to breathing techniques and handouts from the SBCC Health and Wellness Program. Some are available in the SBCC Bookstore and the SBCC Health and Wellness Counselors. Also included are copies of the SBCC Brochure, Kicking Your Stress Habits-Stop and Reflect, "Can-Do, Winning Attitudes", The Two Faces of Stress, Consequences of Stress, Stress Scale, Stress Management and Tension Release at the End of a Long and Tense Day and Suggestions for Relieving Distress.

3. Procedure:
Some activities can take from a few minutes to 20 minutes.
Identification of what stress is and how it affects the body. An in-class discussion or homework assignment using the Stress Scale and Stop and Reflect Exercises Handouts.
Discussion of the Consequences of stress-handout from Health Services and Wellness.
Identification of the Common sources of stress-Stress Scale.
Discussion of Stress Management:
1). Deep Diaphragm Breathing: Breath through nose and expand stomach, hold for 5, exhale through mouth until lungs emptied. Repeat 3 to 4 times.
2). 4X4 Breathing-1 slow breath in for 4, hold breath for 4, exhale for 4, hold breath for 4 and continue until relaxed.
3). Progressive Muscle Relaxation-take three breaths, start at feet and tighten and relax toes, then ankles, moving through the entire body.
4). Others are described on the handout from Health and Wellness.

4. Examples:
See Materials.

5. Resources, Tips and References:
SBCC Health & Wellness Program
Ellis, Becoming a Master Student: pp. 166-172.
Most of us know a lot of this, so keep it interesting and focused on success and management of life and school. Keep it short. I introduce the topic when nursing students are entering into a new level of expectation. They are already motivated and want to be successful, and usually need help to control their stress.