{"id":6641,"date":"2020-11-15T08:11:51","date_gmt":"2020-11-15T08:11:51","guid":{"rendered":"http:\/\/onlineclassesguru.com\/?p=6641"},"modified":"2020-11-15T08:11:51","modified_gmt":"2020-11-15T08:11:51","slug":"stress-reduction-activity","status":"publish","type":"post","link":"https:\/\/onlineclassesguru.com\/index.php\/2020\/11\/15\/stress-reduction-activity\/","title":{"rendered":"Stress reduction activity"},"content":{"rendered":"<style type=\"text\/css\"><\/style><p>Learning to manage stress takes practice. This assignment introduces you to two different types of stress reduction exercises. Experimenting with different types of methods can help you to find what works for you. Your assignment is to practice two methods of stress reduction. You will take notes recording your reaction to the exercises. Once you are done you will upload a reflection on the two experiences.<br \/>\nMaterials: A note pad to record how you feel after each exercise.<br \/>\nOnce you have completed the two exercises below reflect on the exercises. Include your reaction to the exercises, the content from the videos and the checklist and your thoughts on what are the best ways you have found to manage your stress.<br \/>\nDeep Breathing Exercise<br \/>\n(Belly Breathing)<br \/>\nPurpose: Students practice deep breathing techniques as part of stress reduction.<\/p>\n<p>Make sure you are comfortably seated in a quiet place.<br \/>\nRead the instructions before you perform the exercise<br \/>\nStand straight up or sit down<br \/>\nArms and hands are relaxed downward<br \/>\nBody is relaxed<br \/>\nEyes closed<br \/>\nFocus on lower abdomen (belly) and imagine a small balloon in thatspace<br \/>\nBreath in slowly and deeply through nostrils, imagining the balloon<br \/>\ninflating (getting bigger\/larger\/growing) slowly, hold a few seconds<br \/>\nSlowly exhale through the mouth, imagining the balloon gently deflating (getting smaller, shrinking); blow out of the mouth as if blowing out a candle<br \/>\nTip: Place a hand over the lower abdomen to feel it go up and down, and make sure you\u2019re not breathing with the chest<br \/>\nRepeat at least 10 times<br \/>\nNow record how you are feeling. Now move on to the next exercise.<\/p>\n<p>Progressive Relaxation<br \/>\nPurpose: Students learn deep muscle relaxation as an easy stress reduction activity<br \/>\nMaterials: A note pad to record how you feel<\/p>\n<p>Make sure you are sitting or lying down on their backs (depending on space).<br \/>\nDemonstrate\/model each step for students in preparation for their participation.<br \/>\nRaise your eyebrows and wrinkle your forehead. Try to touch your hairline with your eyebrows. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nMake a frown. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nClose your eyes as tightly as you can. Draw the corners of your mouth back with your lips closed. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nOpen your eyes and your mouth as wide as you can. Hold for 5 seconds\u0080\u00a6and relax. Feel the warmth and calmness in your face.<br \/>\nStretch your arms out in front of you. Close your fist tightly. Hold for 5 seconds\u0080\u00a6and relax. Feel the warmth and calmness in your hands.<br \/>\nStretch your arms out to the side. Pretend you are pushing against an invisible wall with your hands. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nBend your elbows and make a muscle in your upper arm. Hold for 5 seconds\u0080\u00a6and relax. Feel the tension leave your arms.<br \/>\nLift your shoulders. Try to make your shoulders touch your ears. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nArch your back away from the back of your chair (or off the floor). Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nRound your back. Try to push it against the back of your chair (or against the floor). Hold for 5 seconds\u0080\u00a6and relax. Feel the tension leaving your back.<br \/>\nTighten your stomach muscles. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nTighten your hip and buttock muscles. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nTighten your thigh muscles by pressing your legs together as close as you can. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nBend your ankles toward your body as far as you can. Hold for 5 seconds\u0080\u00a6and relax.<br \/>\nCurl your toes under as far as you can. Hold for 5 seconds\u0080\u00a6and relax. Feel the tension leave your legs.<br \/>\nTighten all the muscles in your whole body. Hold for ten seconds\u0080\u00a6and relax.<br \/>\nLet your entire body be heavy and clam. Sit quietly (or lie quietly) and enjoy this feeling of relaxation for a couple of minutes.<br \/>\nNow record how you are feeling.<\/p>\n<p><center><a href=\"http:\/\/onlineclassesguru.com\/orders\/ordernow\"><img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcTyj99p60XCLyLk1htB7-1neRt8-2QdnenNlQ&usqp=CAU\"target=\"_http:\/\/onlineclassesguru.com\/orders\/ordernow\"\/><\/center><p>","protected":false},"excerpt":{"rendered":"<p>Learning to manage stress takes practice. This assignment introduces you to two different types of stress reduction exercises. Experimenting with different types of methods can help you to find what works for you. Your assignment is to practice two methods of stress reduction. You will take notes recording your reaction to the exercises. Once you&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6641","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stress reduction activity - onlineclassesguru<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onlineclassesguru.com\/index.php\/2020\/11\/15\/stress-reduction-activity\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stress reduction activity - onlineclassesguru\" \/>\n<meta property=\"og:description\" content=\"Learning to manage stress takes practice. This assignment introduces you to two different types of stress reduction exercises. Experimenting with different types of methods can help you to find what works for you. Your assignment is to practice two methods of stress reduction. You will take notes recording your reaction to the exercises. 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