Quiz 7

Activity 1: What I am going through?

Recognizing stressful situations is the first step to preventing and coping with stress!

What stressors or difficulties are you currently facing?

Keep a diary every week of what made you feel stressed, what went wrong, what you could do best and how did you manage to cope with that stress.

Please enter your thoughts below

Activity 2: Signs of stress checklist

Stress can affect your physical health and emotions as well as your thoughts, behaviour, and mood!

Being aware of signs of stress can help you take steps to prevent it from getting worse!

Choose the signs of stress you experienced in the past weeks:

Please write your answer below

• Headaches
• Increased heartache
• Change in appetite
• Change in sleeping patterns
• Digestion problems
• Dry mouth
• Anger over relatively minor things
• Anxious
• Tearful
• Prone to accidents
• Sweating
• Back pain
• Stomach ache
• Shaking
• Problems in concentration
• Irritability
• Feeling restless
• Forgetful
• Using drugs or alcohol

Activity 3: Relax!

The goal of this activity is to “take yourself away” from stress and picture yourself in a more relaxed, calm situation.

• Choose a scene that you find peaceful, calm and restful. If you have trouble thinking of a scene, is a video to help you!
  • https://www.youtube.com/watch?v=BHACKCNDMW8

After choosing a peaceful scene, imagine as many details as possible, using all your senses. Consider the following questions:

• What does the scene look like? What are the colours? Is it light or dark? What shapes are in the scene? If it’s a nature scene, what kinds of trees or flowers do you see? What animals? If it’s a city scene, what kind of buildings? What kind of vehicles?
• What sounds are in your peaceful scene? Are there sounds from animals or birds? From people?
• What could you feel with your sense of touch? Are there textures? Is it cool or warm?
• What smells are there in your peaceful scene? Could you smell flowers? The smell of the ocean? The smell of food cooking?

• Use your peacuful scene whenever you feel stressed.
• Disregard any stressful thoughts and keep your attention on the peaceful scene.
• Give yourself at least five minutes for this relaxation technique each time you feel like you need them.

Activity 4

According to the factors that may cause stress, which one is not an organisational factors?

Activity 5: What is my self-care routine?

Write down as many self-care practices as you can recall in 1 minute!

Please enter your thoughts below

Activity 6: Self-care practices checklist

Being aware of the self-care practices which can help you take care of yourself and relax!

Choose the practices that are appealing to you:

Please write your answer below 

• Eat a healthy meal
• Engage in exercise
• Go for a walk
• Drink water
• Practice good sleep hygiene
• Sit in the sunlight
• Take a shower or bath
• Practice mindfulness
• Play video games
• Listen to music
• Read a book
• Reflect on things you are grateful for
• Call/text a friend
• Connect with nature
• Meditate
• Engage in self-reflection

Activity 7: Relax!

The goal of this activity is to find out even mote about self-care!

Watch the following video:

https://www.youtube.com/watch?v=4LSTfMANYqk&t=6s

Now, reflect on the practices you’ve learnt.

• How did you find them?
• Are they appealing to you?
• Are you going to try some this week?
• Are you going to maintain a self-care routine now, since you’ve seen this video?

Activity 8

According to mental self-care, which practice is more relevant to that type?