Stress Management Activities - Odt

Consider the Consequences
One interesting thing about stress is that in 90% of cases there isn’t anything to actually
stress you up, but the very thought gives stress. And it’s all cooked up stories in our own
mind. For example: I have yet not shared my report with the boss, but since I know him to
be really crooked, I keep thinking his various possible reactions and consequently get
stressed. Here is an activity that helps to understand that:
1. Ask particpants to think about something that gives them stress.
2. Ask them to think various consequences and reactions that might take place.
3. They keep thinking about the same for approximately 5 minutes.
4. You may give them directions to intensify the thought.
5. All of a sudden SAY – Stop thinking.
6. Ask them how do they feel.
7. Ask- has anything of that yet happened?
8. And so stress in most cases is just your own mental makeup. More you thing about
something, more stress it will cases. The important step here is to catch yourself
while cooking stressful thought and remind that nothing has happened yet. So lets
just prepare.
Help from Colleagues
Get everyone to write their name at the top of a piece of paper. Then add the following:-
1. What I need my colleagues to do when I’m stressed is …. (fill in the blank)
2. What I need my colleagues NOT to do when I’m stressed is … (fill in the blank)
The information is collated and every member of the team is given a copy for future
reference. I have seen huge turnarounds with teams using this exercise.
The understanding that occurs through discussion in the workshop is amazing because
people recognize very quickly that we all have different needs and should never assume that
what you need/don’t need is the same as for others. Posted online by Gail Page
Take your Stress Temperature

I start a workshop by asking participants to put a “dot” (I use a red circle sticky) on a
thermometer drawn on a flip chart that represents their stress level as they begin the
workshop. At the bottom, write “centered and calm” at the top write “about to explode.”
Add other descriptors as you see fit.
At the end of the workshop I ask them to place a blue dot on the same thermometer for
their current stress level. It’s interesting to see the shift towards the bottom of the
thermometer .
I emphasize that it doesn’t take a lot of techniques to better manage stress, but that when
we ARE stressed, when we most need to practice the techniques, we may “forget” to do any
of them. I then have them identify the 1, 2 or 3 techniques or tools we covered that they
feel best “fit them” and have them plan for how they WILL use them.
Taking Control – Stress and the Body
On a flipchart you draw the shape of the human body and draw in different colours where
stress affects the body i.e. tension in the neck, stomach aches, chest pains etc.
Invite participants to do the same, it allows the participants to see what stress is actually
doing to their bodies and how much they put themselves through. Also discussed is what we
like to do for ourselves and how we can build these things into our lives to help alleviate the
stress. Posted online by Catherine Conlon
Pass the Cup of Water
Have your group stand give them a half-full cup of water to pass around. Instruct the group
to pass the cup around clockwise or counterclockwise. When you think they’re ready, add
another cup of water . . . then another . . . and soon another. As the group continues,
increase the challenge: take some half-full cups out of the rotation and add 3/4-full cups,
add more cups, and ask a few people to step out of the circle, making the group smaller.
Pretty soon you will find that each person still in the circle has two cups each and is
continuing to pass them around faster and faster. Then call “stop.”
Debrief: Have the group discuss how they all felt about the people who were in the room,
about passing the water (which was in this case the customer in the call queue) how they
felt about being pulled out of the circle, how they felt about being in the circle and having to
pass things faster and faster with few people.
The use of water is effective because while mostly un-harmful there is something inherently
fearful about spilling it that is human nature. For those who do step out of the circle, they
may assume that they can’t jump back in to help. It creates a very rich discussion
PART 1
1. You can start by talking about sources of stress or overwhelm OR you can just launch
into this exercise to warm people up and get them engaged at the beginning of your
workshop. It depends on your workshop design.
2. Get your attendees into groups of 3-5 people (can be very random, it doesn't matter)
and give balloons and pens out to your audience so that every group has a balloon
and a suitable pen.
3. Giving your groups just a few minutes, ask them to write their sources of stress or
overwhelm on the balloons. Optionally, to ensure everyone is heard you could
suggest that the balloon is passed around the group for each person to write an item
on there before it passes to the next person (like a talking stick).
4. When the time is up, ask one person from each group to read out what is on their
group's balloon. Tip: It's good if you, the workshop leader, then write these out on a
blackboard, flipchart or slide as people read them out. This makes the audience feel
validated and helps spot patterns and common issue or themes.
5. Once all the groups have read out their balloons, discuss common themes. What
does the audience notice about the overall list of stress or overwhelm items? What
are they surprised is on there? What is missing from the list?
PART 2
6. Ask for 3 volunteers to come up to the front with their group's stress balloon.
7. One volunteer starts by hitting and trying to keep their balloon in the air. Then give
the volunteer another balloon and ask them to keep 2 balloons in the air. Finally,
give them a 3rd balloon to keep in the air. Once they stop:
- Ask the person, "What did you notice about that exercise?", "How did it feel?"
- Ask the group, "What did you notice as observers?"
8. Ask one of your other volunteers to try the same exercise, first with one balloon,
then two and then three. Again:
- Ask the person, "What did you notice about that exercise?", "How did it feel?"
- Ask the group, "What did you notice as observers?"
9. Did anyone step in to help the people trying to keep their balloons in the air? If so,
ask "What was it like to have help?", "How did it FEEL to have help?" and ask the
group "What did you notice as observers?"
10.Ask the third volunteer to have a go with first one balloon, then two and then three.
THIS TIME, specifically ask the other volunteers to help keep the balloons in the air.
And then ask, "What was it like to have help?", "How did it FEEL to have help?" and
finally ask the group "What did you notice as observers?"
11.Ask your audience to applaud/thank the volunteers before you ask them to sit down
again.
12.Reflect with the group on what they learned from this exercise about stress,
overwhelm, juggling many things at once, getting and asking for help.
Note: This is a great kick-off point to talk about prioritising.
Exercise Adaptations:
1. SAVE TIME: You can cut out the writing on the balloons part and go straight to Part 2
- the balloon juggling exercise to demonstrate overwhelm/asking for help etc.
2. FOCUS ON PRIORITISATION: When juggling the balloons, you could instead give the
volunteer 3 balloons each representing a different priority item on their task list -
and ask them to juggle as before, then ask what they learned about prioritising.
Watch out for:
• Watch for and deal with any negative comments - even if in jest - about the people
trying to keep the balloons in the air. Tip: One way to deal with this is to get them to
come up and try it!
• Also, make sure there is enough room for the balloon hitting exercise - you don't
want any trip hazards for the people actively participating!
• Have spare balloons ready so that you have replacements if they pop!
• Find (and test) pens to write on the balloons with - some pens will dissolve, pierce or
pop the balloon.

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Consider the Consequences

Take your Stress Temperature

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