SVJHS COUNSELING DEPARTMENT
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        • Taming Test Anxiety
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      • Diagnosis & Treatment
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        • Calm Breathing
        • Thinking, Feeling, Doing
      • [FOR PARENTS] >
        • Managing Anxiety >
          • Biology of Anxiety >
            • Autonomic Nervous System
            • Hormones
            • Neurotransmitters
            • Physiology of Fear
          • Co-Morbidity
          • Diagnosis and Treatment
          • Types of Anxiety Disorders
          • Shaping Thoughts
          • Tolerating Uncertainty
        • Managing Stress >
          • Shaping Thoughts
          • Tolerating Uncertainty
    • BODY IMAGE AND SELF ESTEEM >
      • Body Image and Self Esteem >
        • Anorexia
        • Binge Eating Disorder
        • Bulemia Nervosa
      • [For Parents] >
        • Encouraging Positive Body Image & Self-Esteem >
          • Eating Disorders
    • BULLY PREVENTION >
      • Bully Prevention >
        • Reporting
      • [For Parents] >
        • Bully Prevention
    • DIGITAL CITIZENSHIP >
      • Digital Citizenship >
        • Digital Safety & Cyber Security
        • Ethical Use of Technology
        • Privacy, Surveillance & Disclosure
        • Social Media
      • [For Parents] >
        • Digital Citizenship & Internet Safety >
          • Active Monitoring
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          • Guide to Digital Safety
          • Hidden Apps
          • Privacy, Surveillance & Disclosure
          • Social Media
    • DIVORCE >
      • Divorce & Changing Families
      • [For Parents] >
        • Navigating Divorce and Family Transition
    • GRIEF AND LOSS >
      • Grief & Loss
      • [For Parents] >
        • Navigating Grief & Loss
    • STRESS >
      • Causes of Stress >
        • Thinking Errors
      • Symptoms of Stress
      • Self-Managing Stress >
        • Calm Breathing
        • Developing a Stress Management Plan >
          • I. Stress Mgmt Plan
          • II. Stress Mgmt Plan
          • III. Stress Mgmt Plan
          • IV. Stress Mgmt Plan
          • V. Stress Mgmt Plan Template
      • Dimensions of Wellness
    • VIRTUES >
      • WISDOM >
        • CURIOSITY
        • GROWTH MINDSET
        • OPTIMISM
      • COURAGE >
        • GRIT
        • WOOP!
        • ZEST
      • RESILIENCE >
        • Rise to Resilience
        • [For Parents] >
          • 5 Ways to Empower
          • 7 Essential Skills
          • 10 Tips for Raising Resilient Kids
          • Building Resilience
      • HUMANITY >
        • SOCIAL/EMOTIONAL INTELLIGENCE
        • [For Parents] >
          • Emotional Intelligence
          • Understanding Social Emotional Learning
      • TRANSCENDENCE >
        • MINDFULNESS
        • GRATITUDE
        • PURPOSE
      • JUSTICE
      • TEMPERANCE >
        • SELF-CONTROL
    • SUICIDE AWARENESS & PREVENTION >
      • Warning Signs >
        • Depression
      • Risk Factors
      • Intervention >
        • Help for Self
        • Help for a Friend
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        • Self Managed >
          • Calm Breathing
          • Coping Statements
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      • SALARY FINDER
  • CONTACT
    • SCHEDULE CHANGE REQUESTS
    • COMMUNITY RESOURCES [FOR STUDENTS] >
      • Crisis Line
      • Domestic Violence
      • Eating Disorders
      • Exploitation & Trafficking
      • Missing & Runaway
      • Peer to Peer
      • Self Injury / Cutting
      • Sexual Assault
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    • COMMUNITY RESOURCES [FOR PARENTS] >
      • Community Info and Referral
      • Child Abuse
      • Crisis Counseling
      • Disability
      • Domestic
      • Drug & Alcohol
      • Food
      • Grief & Loss
      • Health & Dental
      • Housing & Shelter
      • Justice and Incarceration
      • Parenting
      • Suicide
  • [STUDENT LESSONS]

MY PERSONAL STRESS MANAGEMENT PLAN

Now that you have read about the kind of things a person can do to reduce stress,
you may be ready to create a plan for yourself.

Picture

Just check off the ideas you think would work best for you. 
There are spaces for you to write down your own ideas.


Part 1: Tackling the Problem

Point 1: Identify and address the problem.
When I have too many problems, I will work on just one at a time. For example, I am going to pick one huge problem and break it into smaller pieces.
  • I will seek advice from family members and learn from their experience how to better handle problems.
  • I will take big assignments and learn to make lists or timelines
  • I will work in teams so that I will learn that when people work well together they can do much more than if they each work alone.
​

Point 2: Avoid stress when possible.
I know that everyone has stress, but there are things that I could stay away from that really stress me out. I will:
  • Avoid certain people, like ________________________ 
  • Avoid certain places, like  ________________________
  • Avoid certain things, like ________________________
  • Avoid certain memories that create pain for me, like   ________________________     


Point 3: Let some things go; so I can focus on others.
I realize that I waste some of my energy worrying about things I can’t fix. Here are some things that I will try to let go, so I can focus on the problems I can change.
  • _____________________________
  • _____________________________
  • _____________________________
I know I waste some of my energy when I take things personally that really have nothing to do with me. I am going to learn this lesson by remembering a time I did this and by choosing not to repeat that mistake.

Part 2: Taking Care of My Body

Point 4: The Power of Exercise.
I will do something that makes my body work hard for at least 20 minutes every other day – more is better. I know that strong bodies help people better deal with stress, and this will keep me in shape. The kinds of things I like to do include
  • _____________________________
  • _____________________________
  • _____________________________


I can commit to ________minutes of exercise a day. If I have trouble focusing in school, I will try exercising before school for ______minutes (recommended minimum 20) to see if it helps me concentrate better.
I know that a really hard physical workout will help me calm down when I am feeling most worried, stressed, or fearful. This is especially true when I can’t concentrate on my homework because it feels like too much. The kinds of things I might do include:
  • _____________________________
  • _____________________________
  • _____________________________


Point 5: Active Relaxation.
I will try to teach my body to relax by using:
  • Exercise that controls the body and releases tension like Tai Chi or boxing
  • Deep breathing
  • Yoga
  • Meditation
  • Warm, long baths or showers
  • Imagine I am someplace peaceful and relaxing. The place I could imagine myself being is  _______________________  
​

Point 6: Eat well.
I know that having a healthy body helps people deal with stress better. I have already agreed to exercise more. I understand that good nutrition also makes a difference in my health and how well I deal with stress. The changes I am ready to make include:
  • Eating a good breakfast
  • Skipping fewer meals
  • Drinking fewer sodas and sugary drinks
  • Drinking more water
  • Eating smaller portions
  • Eating less greasy meals or snacks
  • Eating more fruits, vegetables, and whole grain foods
  • I will go to  www.mypyramid.gov to learn more
  • _____________________________
  • ______________________________        
​

Point 7: Sleep well.
I know that people who get a good night’s sleep do a better job of dealing with stress and do better in school. For me to get the sleep I need, I will try to go to bed at ____:____.

I will consider the following plan to help me get the best night’s rest.
  • Avoid caffeine at least 6 hours before bed.
  • Exercise 5-6 hours before bed.
  • Finish homework after exercise because I will be my calmest, clearest and most focused.
  • Take some time to relax or hang out after homework.
  • Shower or bathe 1 hour before bed.
  • Begin to dim the lights 30 minutes before bed
  • Let go of my emotional tension before bed in a place other than bed (see point 9). If I am really troubled, I will do this earlier in the evening.

I will use my bed only for sleeping. I will use another place to do some of the things I do in bed now. I will:
  • Stop reading in bed.
  • Stop doing homework in bed.
  • Stop watching television in bed.
  • Stop talking to my friends or instant messaging in bed.
  • Stop worrying in bed.
  • Dock my cell phone in a charger that is not in my bedroom
  • Deal with the things that stress me out by having a time to let go of my  thoughts and feelings in a place other than my bed. 


Part 3: Managing My Emotions

Point 8: Take instant vacations.
Everyone needs to be able to escape problems for a while by taking an instant vacation. I will
  • Read a book.
  • Take a mini vacation to a local park or recreation center
  • Imagine I am someplace peaceful and relaxing. The place I could imagine myself being is  ________________________           
  • Watch television.
  • Listen to music.
  • Play video games that are not violent or stressful.
  • Take a warm bath.
  • ____________________


Point 9: Release emotional tension.
I will try to let my worries go, rather than letting them build up inside.
  • I will talk to a friend I have chosen wisely because I know he or she will give good advice.
  • I will talk to my:
    • Mother
    • Father
    • Teacher
    • or ______________________
  • I will ask my parents or a teacher to help me find a counselor to help me work out my problems.
  • I will pray to gain strength.
  • I will meditate.
  • I will write out my thoughts in a diary, journal, or blog.
  • I will let myself laugh more.
  • I will let myself cry more.
  • I will make lists to get organized.


When it seems that I have too many problems and they seem like more than I can handle, I will work on one at a time.
  • I will express myself through art.
  • I will express myself through music.
  • I will express myself through creative writing.
  • I will express myself through poetry.
  • I will express myself through rap.
  • ____________________________
  • ____________________________             


Part 4:  Helping a little can make your world better . . . and help you feel better

Point 10: Contribute.
I know that people who realize they are needed feel better about themselves because they can make a difference in other people’s lives. I plan to
  • Help a member of my family by _________________    
  • Volunteer in my community by __________________
  • Help the environment (or animals) by _______________         
Picture

* 2019/2020 REGISTRATION INFORMATION *

Selecting Courses Through Infinite Campus
7th grade
8th grade
HIGH SCHOOL
  • WELCOME
    • OUR COUNSELING PROGRAM >
      • MISSION
      • COMPONENTS
      • STANDARDS
      • MINDSETS & BEHAVIORS >
        • 1. Mindset Standards
        • 2. Behavior Standards
  • ACADEMIC
    • ASSESSMENT >
      • AZMERIT >
        • CONTEXT TOOLS >
          • TOOL: Highlight
          • TOOL: Mark for Review
          • TOOLS: Special Symbols
          • TOOL: Strikethrough
          • TOOL: Text to Speech
          • TOOL: Question Tutorial
        • GLOBAL >
          • TOOL: Calculator/Graphing & Regression
          • TOOL: Calculator/Scientific
          • TOOL: Dictionary & Thesaurus
          • TOOL: Drop-down Menu
          • TOOL: Expand Question
          • TOOL: Equation Response Editor
          • TOOL: Help
          • TOOL: Math Notepad
          • TOOL: Navigation Buttons
          • TOOL: Paginated Stimuli
          • TOOL: Writing Guide
        • TEI's >
          • TEI's: AzMERIT/READING >
            • Editing Task Items
            • Evidence Based Selected Response
            • Hot Text Items
            • Listening Task Item
            • Multiple Choice Items
            • Multi-Select
            • Open Response Items
          • TEI's: AzMERIT/WRITING >
            • Writing Prompt
            • Writing Guide
            • SCORING
          • TEI's: AzMERIT/MATH >
            • Equation Response Item
            • Evidenced Based Selected Response
            • Grid Item
            • Hot Text Items
            • Matching Item
            • Multiple Choice Items
            • Multi-Select
            • Open Response Item
            • Table Item
        • PRACTICE TESTS >
          • MATH Practice Test: (STUDENT)
          • MATH Practice Test: (TEACHER)
    • COURSE REGISTRATION >
      • 7th Grade >
        • Academics 7
        • Electives 7
        • Selecting Classes through Infinite Campus
      • 8th Grade >
        • Academics 8
        • Electives 8
        • Selecting Classes through Infinite Campus
      • High School
    • CREDIT RECOVERY
    • HONORS >
      • Honors Courses Offered
    • STRATEGIES FOR SUCCESS >
      • LEARNING INVENTORIES >
        • Learning Style Inventories >
          • Barsch Inventory
          • Gardner Inventory of Multiple Intelligence
        • Study Skills Inventory >
          • Math (Inventory Tips)
          • Note Taking (Inventory Tips)
          • Organization (Inventory Tips)
          • Study Routine (Inventory Tips)
          • Test Taking (Inventory Tips)
      • Motivation & Goal Setting
      • Memory
      • Note Taking
      • Organization and Management
      • Test-Taking >
        • Taming Test Anxiety
      • [For Parents] >
        • Supporting Academic Success >
          • English/Language Arts
          • Math
          • Establishing a Structured Routine
          • Homework Habits for Parents
          • Mindsets
          • Motivating Your Teen
          • Procrastination
          • Support Tech
  • SOCIAL/EMOTIONAL
    • "THE TEEN BRAIN"
    • ANXIETY >
      • Anxiety Disorder >
        • Generalized Anxiety Disorder
        • OCD
        • Panic Disorder
        • PTSD
        • Separation Anxiety
        • Social Anxiety
        • Specific Phobias
      • Diagnosis & Treatment
      • Managing Anxiety >
        • Calm Breathing
        • Thinking, Feeling, Doing
      • [FOR PARENTS] >
        • Managing Anxiety >
          • Biology of Anxiety >
            • Autonomic Nervous System
            • Hormones
            • Neurotransmitters
            • Physiology of Fear
          • Co-Morbidity
          • Diagnosis and Treatment
          • Types of Anxiety Disorders
          • Shaping Thoughts
          • Tolerating Uncertainty
        • Managing Stress >
          • Shaping Thoughts
          • Tolerating Uncertainty
    • BODY IMAGE AND SELF ESTEEM >
      • Body Image and Self Esteem >
        • Anorexia
        • Binge Eating Disorder
        • Bulemia Nervosa
      • [For Parents] >
        • Encouraging Positive Body Image & Self-Esteem >
          • Eating Disorders
    • BULLY PREVENTION >
      • Bully Prevention >
        • Reporting
      • [For Parents] >
        • Bully Prevention
    • DIGITAL CITIZENSHIP >
      • Digital Citizenship >
        • Digital Safety & Cyber Security
        • Ethical Use of Technology
        • Privacy, Surveillance & Disclosure
        • Social Media
      • [For Parents] >
        • Digital Citizenship & Internet Safety >
          • Active Monitoring
          • Cyber Sexuality
          • Digital Boundaries
          • Digital Ownership
          • Guide to Digital Safety
          • Hidden Apps
          • Privacy, Surveillance & Disclosure
          • Social Media
    • DIVORCE >
      • Divorce & Changing Families
      • [For Parents] >
        • Navigating Divorce and Family Transition
    • GRIEF AND LOSS >
      • Grief & Loss
      • [For Parents] >
        • Navigating Grief & Loss
    • STRESS >
      • Causes of Stress >
        • Thinking Errors
      • Symptoms of Stress
      • Self-Managing Stress >
        • Calm Breathing
        • Developing a Stress Management Plan >
          • I. Stress Mgmt Plan
          • II. Stress Mgmt Plan
          • III. Stress Mgmt Plan
          • IV. Stress Mgmt Plan
          • V. Stress Mgmt Plan Template
      • Dimensions of Wellness
    • VIRTUES >
      • WISDOM >
        • CURIOSITY
        • GROWTH MINDSET
        • OPTIMISM
      • COURAGE >
        • GRIT
        • WOOP!
        • ZEST
      • RESILIENCE >
        • Rise to Resilience
        • [For Parents] >
          • 5 Ways to Empower
          • 7 Essential Skills
          • 10 Tips for Raising Resilient Kids
          • Building Resilience
      • HUMANITY >
        • SOCIAL/EMOTIONAL INTELLIGENCE
        • [For Parents] >
          • Emotional Intelligence
          • Understanding Social Emotional Learning
      • TRANSCENDENCE >
        • MINDFULNESS
        • GRATITUDE
        • PURPOSE
      • JUSTICE
      • TEMPERANCE >
        • SELF-CONTROL
    • SUICIDE AWARENESS & PREVENTION >
      • Warning Signs >
        • Depression
      • Risk Factors
      • Intervention >
        • Help for Self
        • Help for a Friend
      • Management & Treatment >
        • Medical
        • Psychological
        • Self Managed >
          • Calm Breathing
          • Coping Statements
          • Stress Management Plan
      • Grief & Loss >
        • Newly Bereaved
        • Child Survivors
      • Healing >
        • Healing for Survivors
        • Toward Recovery
  • COLLEGE/CAREER
    • COLLEGE PLANNING >
      • Academic Record
      • Accreditation
      • Admissions, Retentions, Placements
      • Applications
      • Campus Life
      • Choosing the Right School
      • Entrance Tests
      • MOOC's
      • School Costs
      • Timeline
      • In the News
    • CAREER PLANNING >
      • [APTITUDES & INTERESTS] >
        • AzCIS
        • O*Net Interest Profiler
        • Skills Profiler
      • CAREER CLUSTERS >
        • Agriculture, Food and Natural Resources
        • Architecture & Construction
        • Arts, A/V Tech & Communication
        • Business Administration and Management
        • Education and Training
        • Finance
        • Government and Public Administration
        • Health Science
        • Hospitality and Tourism
        • Human Services
        • Information and Technology
        • Law, Public Safety, Corrections and Security
        • Manufacturing
        • Marketing
        • Science, Technology, Engineering and Mathematics
        • Transportation, Distribution and Logistics
      • SALARY FINDER
  • CONTACT
    • SCHEDULE CHANGE REQUESTS
    • COMMUNITY RESOURCES [FOR STUDENTS] >
      • Crisis Line
      • Domestic Violence
      • Eating Disorders
      • Exploitation & Trafficking
      • Missing & Runaway
      • Peer to Peer
      • Self Injury / Cutting
      • Sexual Assault
      • Suicide
    • COMMUNITY RESOURCES [FOR PARENTS] >
      • Community Info and Referral
      • Child Abuse
      • Crisis Counseling
      • Disability
      • Domestic
      • Drug & Alcohol
      • Food
      • Grief & Loss
      • Health & Dental
      • Housing & Shelter
      • Justice and Incarceration
      • Parenting
      • Suicide
  • [STUDENT LESSONS]