Stress Check-In

Name: ____________________________

Date: ____________________________

How are you feeling today? Circle the word that best describes your mood:

Happy | Calm | Energetic | Tired | Stressed | Worried | Excited | Bored

Think about the last time you felt a little stressed or worried. What was it about?

When you feel stressed, what is one thing you usually do?

What is one thing you wish you could do when you feel stressed?

Remember, it's okay to feel stressed sometimes. We're here to learn how to handle it!

Understanding Stress: What It Is and How to Cope

What is Stress?

Stress is how your body and mind react to challenges or demands. It’s a feeling of being overwhelmed, worried, or under pressure. Everyone feels stress sometimes, whether you're a kid or an adult. It's a normal part of life! Think about how your body feels when you're about to take a test, or when you're playing a big game. Your heart might beat faster, your palms might get sweaty, or your stomach might feel fluttery. That's stress!

Good Stress vs. Bad Stress

Not all stress is bad! Sometimes, stress can actually help you. This is called "good stress" or eustress. For example, feeling a little nervous before a soccer game might help you focus and play your best. Or, feeling a bit of pressure before a presentation might motivate you to prepare well.

But when stress lasts a long time or becomes too much to handle, it can be "bad stress" or distress. This kind of stress can make you feel tired, irritable, or even sick. It can make it hard to concentrate in class or enjoy your favorite activities.

Common Stressors for Kids

What makes kids feel stressed? Lots of things! Here are some common examples:

• School: Homework, tests, grades, projects, presentations, keeping up with assignments.
• Friends: Friendship drama, feeling left out, disagreements, trying to fit in.
• Family: Moving to a new place, arguments at home, changes in family routine.
• Sports/Activities: Pressure to perform well, losing a game, managing a busy schedule.
• Worries: Current events, things happening in the world, concerns about the future.

Why is it Important to Manage Stress?

Learning to manage stress is a super important life skill. When you learn to cope with stress in healthy ways, you can:

• Feel better: Be happier and calmer.
• Focus better: Concentrate more easily in school.
• Be healthier: Stress can affect your body, so managing it keeps you healthier.
• Solve problems: Think more clearly when faced with challenges.
• Be more resilient: Bounce back more easily when tough things happen.

How Can You Manage Stress? (Quick Tips!)

• Deep Breaths: Take slow, deep breaths. Inhale slowly through your nose, hold for a few seconds, then exhale slowly through your mouth.
• Talk About It: Share your feelings with a trusted adult (parent, teacher, counselor) or a good friend.
• Move Your Body: Go for a walk, ride your bike, play outside, or do some stretches. Exercise is a great stress reliever!
• Take a Break: Step away from the stressful situation. Do something you enjoy, like reading, drawing, listening to music, or playing a game.
• Get Organized: Break big tasks into smaller, manageable steps. Make a to-do list.
• Help Others: Sometimes helping someone else can take your mind off your own worries and make you feel good.

Stress Solutions: Case Studies

Group Name: ____________________________

Instructions: Read your assigned case study. As a group, discuss the situation and brainstorm at least three healthy stress management techniques the character could use. Explain why each technique would be helpful.

Case Study 1: The Test Taker

Character: Maya, a 6th grader.

Situation: Maya has a big science test tomorrow, and she feels her stomach doing flip-flops. She's studied a lot, but she keeps thinking about all the questions she might get wrong. Her mind is racing, and she can't seem to calm down enough to review her notes one last time.

Questions for your group:

1. What signs of stress is Maya showing?
2. What healthy stress management techniques could Maya use tonight to feel better?
3. What healthy stress management techniques could Maya use before the test tomorrow?

Case Study 2: The Friendship Fixer

Character: Leo, a 6th grader.

Situation: Leo overheard two of his friends talking about him, and it sounded like they were saying mean things. Now he feels really sad and a bit angry. He doesn't want to go to lunch because he's worried about seeing them, and he can't focus on his math class.

Questions for your group:

1. What signs of stress is Leo showing?
2. What healthy stress management techniques could Leo use to deal with these feelings?
3. Who could Leo talk to about what happened?

Case Study 3: The Overwhelmed Organizer

Character: Chloe, a 6th grader.

Situation: Chloe has a lot going on. She has soccer practice after school, a big history project due next week, and her mom asked her to clean her room. She feels overwhelmed just thinking about everything and doesn't even know where to start. She just wants to hide under her covers.

Questions for your group:

1. What signs of stress is Chloe showing?
2. What healthy stress management techniques could Chloe use to feel less overwhelmed?
3. How could Chloe break down her tasks to make them feel more manageable?

Group Roles for Case Study Activity

Each person in your group has an important job to help you work together and solve the case study. Make sure everyone knows their role!

1. Facilitator

Job: Keeps the group on track and makes sure everyone gets a chance to speak.

Asks questions like:

• "What do you all think?"
• "Let's focus on the next question."
• "Does anyone have a different idea?"
• "We have 5 minutes left for this part; how should we move forward?"

Goal: Ensure everyone participates and the discussion flows smoothly.

2. Recorder

Job: Writes down the group's ideas and decisions clearly on the Stress Solutions Case Studies Activity sheet.

Asks questions like:

• "What should I write down for this idea?"
• "Can you say that again so I can write it clearly?"
• "Did I capture everyone's thoughts?"

Goal: Create a clear and accurate record of the group's work.

3. Idea Generator

Job: Brainstorms lots of different solutions and encourages creative thinking.

Asks questions like:

• "What are all the possible ways the character could handle this?"
• "Let's think outside the box."
• "Are there any other stress management techniques we learned about?"

Goal: Help the group come up with a variety of solutions before choosing the best ones.

4. Presenter

Job: Shares the group's solutions and reasoning with the rest of the class.

Prepares by:

• Listening carefully to the group's discussion.
• Reviewing the notes taken by the Recorder.
• Practicing what to say (briefly).

Goal: Clearly and confidently explain your group's ideas to the whole class.

Remember: Even though you have a specific role, everyone should contribute to the discussion and help each other succeed!