Stress And Stress Management
What is Stress?
The World Health Organization (WHO) defines stress as “a state of worry or mental tension caused by a difficult situation.”
Stress is the body’s physical and emotional reaction to any demand or challenge.
It can be positive (eustress) when it motivates us to perform better.
It can be negative (distress) when it overwhelms us and affects our health or productivity.
Stress Management
Managing stress means using healthy strategies—such as exercise, relaxation, and supportive relationships—to prevent it from becoming harmful to our body and mind (WHO).
Below are practical and evidence-based stress-management techniques. You can combine a few that fit your lifestyle and daily routine.
Stress-Management Techniques
- Physical Techniques
Deep Breathing (Diaphragmatic Breathing): Inhale slowly through your nose for a count of 4, hold for 1–2 seconds, and exhale through your mouth for a count of 6. Repeat for several minutes.
Progressive Muscle Relaxation: Tense one muscle group at a time (hands, shoulders, legs) for 5 seconds, then release, noticing the difference between tension and relaxation.
Regular Exercise: Brisk walking, swimming, dancing, or sports for at least 30 minutes most days lowers stress hormones and boosts mood. - Mental & Emotional Strategies
Mindfulness or Meditation: Spend 5–10 minutes focusing on the present moment. Apps or guided sessions can help.
Journaling: Write down worries, possible solutions, or things you are grateful for. This organizes thoughts and reduces mental clutter.
Cognitive Reframing: Challenge negative thoughts by asking: “Is this fact or just assumption?” Replace them with positive, realistic statements. - Lifestyle & Habit Adjustments
Consistent Sleep Routine: Aim for 7–9 hours. Keep the room cool, dark, and screen-free before bedtime.
Balanced Nutrition & Hydration: Eat regular meals with fruits, vegetables, whole grains, and lean proteins. Drink enough water.
Limit Stimulants: Reduce caffeine and alcohol, as they can increase anxiety or disrupt sleep. - Social & Spiritual Supports
Connect with Trusted People: Talking with friends, family, teachers, counsellors, or faith leaders provides comfort and perspective.
Acts of Service or Prayer: Volunteering, quiet reflection, or prayer can bring peace of mind and a sense of purpose. - Quick On-The-Spot Tools
5-Senses Grounding: Pause and name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste. This brings your mind back to the present.
Short Movement Breaks: Stretch or walk for a few minutes every hour to release tension.
Tip for Lasting Impact:
Choose 2–3 techniques you enjoy most and make them part of your daily routine. Consistency is more important than duration.
Stress in Senior High School Students.
This section is designed especially for SHS learners.
Common Causes of Stress
- Heavy academic workload and exams
- Peer pressure and friendships
- Family expectations and responsibilities
- Physical and emotional changes during adolescence
- Financial or relationship challenges
- Late-night use of social media and technology
Signs and Symptoms of Stress
- Physical: Headache, stomach upset, tiredness, rapid heartbeat, sweaty palms.
- Emotional: Irritability, anxiety, mood swings, sadness.
- Mental: Difficulty concentrating, forgetfulness, negative thinking.
- Behavioural: Poor sleep, overeating or loss of appetite, withdrawal from friends, increased conflicts.
Effects of Unmanaged Stress
- Poor academic performance
- Weakened immune system and frequent illness
- Risky habits (substance use, aggression)
- Low self-esteem and possible depression
Stress-Management Skills for Students
- Personal Skills
Time Management: Create a timetable, break tasks into smaller steps, and stick to your plan.
Healthy Lifestyle: Exercise regularly (sports, dance, walking), eat balanced meals, drink enough water, and get 7–9 hours of sleep.
Relaxation Techniques: Practice deep breathing, stretching, or mindfulness.
Positive Thinking & Self-Talk: Replace “I can’t” with “I’ll try my best.” Focus on what you can control. - Social Skills
Seek Support: Talk to friends, teachers, counsellors, or parents.
Join School Groups: Participate in clubs like SU, EPSU, PENSA, Cadet Corps, sports, games, or cultural groups.
Build Healthy Friendships: Choose friends who encourage good behaviour. Learn to say “no” to negative peer pressure. - Spiritual & Emotional Care (Optional for Faith-Based Schools)
Prayer, meditation, or reading inspirational texts for strength and comfort.
Sample Daily Routine for Stress Management
Morning: Brief stretching, plan the day, eat a healthy breakfast.
School Hours: Take short breaks between study sessions.
After School: Spend 30 minutes on sports, hobbies, or relaxation.
Evening: Review notes, prepare for tomorrow, and relax with quiet time or calm music before bed.
Key Message/Conclusion
- Stress is a normal part of life – but how you respond to it matters.
- Recognize early warning signs.
- Use healthy coping strategies.
- Seek support when stress feels too heavy.
- Learn to say “no” to unnecessary pressures and embrace positive habits.
With the right skills, stress can be managed—and even turned into a source of growth and motivation.
Thank you.
Prepared By: Rev. Sylvanus Kpodonu
