Stress Management Strategies Worksheet

Name: Alisha Wellington Date: 9/5/25

Instructions: Use knowledge from Stress Hormones Handout and class discussion to complete the questions below.

1. List three stress management techniques
   
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2. Choose one technique from above and answjhgnyrbtgbgf njh hmjhmyjuer the following:
   a) How does this technique alter the brain’s stress response?
   
   
   
   
   
   
   
   
   
   
   
   b) When and where will you practice this technique?
   
   
   
   c) How will you measure its effectiveness in reducing your stress?
   
   
   
3. Identify two situations or triggers that typically cause you stress. For each, write the best technique from your list above and explain why it fits:
   Trigger
   
   Technique: __________________________
   
   Explanation:
   
   
   Trigger 2: __________________________
   
   Technique: __________________________
   
   Explanation:
   
   
   
4. Commitment & Goal Setting: Choose one technique to implement this week. Write a SMART goal outlining what you will do, when you will do it, and how often.
   
   
   
   
   
   
   
   
   
   
   

Stress Hormones Handout

Understanding stress at the chemical level helps explain why our thoughts and actions can feel so different under pressure. This handout explores two key stress hormones—cortisol and adrenaline—and how they affect your brain.

What Are Stress Hormones?

When your brain perceives a challenge or threat, it sends signals to your body to prepare for action. Two main hormones play starring roles:

• Cortisol – often called the “stress hormone,” cortisol helps your body maintain energy and alertness over a longer period.
• Adrenaline (epinephrine) – triggers a rapid, short-lived surge of energy and focus for immediate “fight-or-flight” reactions.

Refer to the Brain Stress Response Diagram for an overview of how these hormones travel from your brain to your body.

The HPA Axis: Hormone Highway

1. Hypothalamus detects stress and releases CRH (corticotropin-releasing hormone).
2. Pituitary gland receives CRH and sends out ACTH (adrenocorticotropic hormone).
3. Adrenal glands (on top of your kidneys) produce cortisol and adrenaline.

This pathway is called the HPA axis. It ensures a coordinated response: immediate adrenaline release, followed by sustained cortisol levels.

Cortisol: The Long Game

Cortisol ramps up within minutes and can remain elevated for hours. In the brain, it influences three major cognitive functions:

1. Memory

• Short-term boost: a moderate cortisol surge can sharpen recall during a test.
• Long-term impairment: chronically high cortisol may damage the hippocampus, making it harder to form new memories.

2. Attention

• Narrow focus: cortisol helps you zero in on a single task.
• Distractibility: too much cortisol leads to racing thoughts and difficulty shifting attention.

3. Decision-Making

• Speed over accuracy: cortisol encourages quick choices.
• Risk of impulsivity: under sustained stress, you may forgo careful reasoning.

Adrenaline: Instant Mobilizer

Adrenaline floods your system within seconds, producing:

• Increased heart rate and blood flow to muscles
• Heightened senses and faster reaction times
• Temporary boost in strength and speed

Because adrenaline acts fast and fades quickly, it’s perfect for sudden challenges (like dodging a ball or sprinting for the bus).

Balancing Act: Healthy vs. Harmful Stress

• Acute stress (short-term) can enhance performance, memory, and survival instincts.
• Chronic stress (long-term) keeps cortisol high, which may lead to fatigue, anxiety, and impaired cognition.

Key takeaway: Learning stress-management strategies helps your brain return to balance faster, reducing the negative impacts of cortisol and adrenaline.

Take a moment to review the Brain Stress Response Diagram before moving on to the analysis activity. Understanding these hormone effects will help you connect science to the coping techniques we’ll practice next.

Brain Stress Response Diagram Worksheet

Name: __________________________ Date: __________________________

Instructions: Use the provided diagram and refer to the Stress Hormones Handout to complete the tasks below. Label directly on your diagram where indicated and write your answers in the spaces provided.

1. On the diagram above, match each numbered label to the correct brain structure. Write the structure name next to each number:Hint: The structures are Amygdala, Hypothalamus, Pituitary gland, Adrenal glands, Prefrontal cortex.
   1. __________________________
      
   2. __________________________
      
   3. __________________________
      
   4. __________________________
      
   5. __________________________
      

1. Trace the HPA axis pathway on the diagram by drawing arrows from the initial stress signal to hormone release. Then, in the space below, describe each step of this pathway in your own words:
   ________________________________________________________________________________
   
   
   
   
   
   
   
   

1. Explain the primary role of each brain region in the stress response. Write one or two sentences for each:
   a) Amygdala:
   
   
   
   b) Hypothalamus:
   
   
   
   c) Pituitary gland:
   
   
   
   d) Adrenal glands:
   
   
   
   e) Prefrontal cortex:
   
   
   

1. Reflection: How might an overactive or underactive prefrontal cortex impact decision-making under stress? Provide a thoughtful response below:
   ________________________________________________________________________________
   
   
   
   
   
   
   
   

1. Extension (Optional): Based on your understanding of cortisol’s effects, propose one strategy from the Stress Management Strategies Worksheet that could help regulate the HPA axis. Explain your choice:
   ________________________________________________________________________________
   
   
   
   
   
   

Stress Snapshot Warm-Up

Time: 5 minutes
Purpose: Activate awareness of personal stress and introduce quick regulation techniques.

1. Self-Assessment & Quick Breathing Exercise
   • Before you begin, rate your current stress level on a scale of 1 (no stress) to 5 (very stressed):
   My stress level before breathing: _____ / 5
   
   
   • Close your eyes and take three deep, slow breaths (inhale for 4 seconds, exhale for 6 seconds).
   
   
   • After breathing, rate your stress level again:
   My stress level after breathing: _____ / 5
   
   
   
2. Snapshot of a Stress Trigger
   • In one or two sentences, describe a recent situation that caused you stress:
   
   
   
   
   
   
3. Instant Strategy Brainstorm
   • Write down one quick technique you think could help you in that moment (e.g., counting backward, positive self-talk, stretching):
   
   
   
4. Pair-Share (1 minute each)
   • Turn to a partner and share your trigger and the strategy you wrote down. Listen for one new idea from them.
5. Whole-Group Connection
   • Volunteers share one insight: How did the breathing exercise influence your stress rating?

Next, we’ll dive into the science behind these feelings using the Stress Test Brain Slideshow.

Brain Balance Cool-Down

Time: 5 minutes  
Purpose: Consolidate understanding and plan application of stress-management techniques.

1. Quick Knowledge Check

a) The brain structure that first detects threat is: ________________________


b) The hormone that triggers immediate fight-or-flight is: __________________


c) The hormone that sustains energy over time is: __________________________

2. Strategy Reflection

Choose one technique from the Stress Management Strategies Worksheet and explain how it helps bring your HPA axis back into balance:
____________________________________________________________________________

3. SMART Goal

Write a specific, measurable, achievable, relevant, and time-bound goal for practicing this technique this week:
____________________________________________________________________________

4. Exit Ticket

In one sentence, share one new insight you gained about how stress affects the brain and how you can manage it:
____________________________________________________________________________