Stress Management Certification

Step 1: Resources

Please review each of these resources thoroughly to prepare for the quiz at the end of this page.

Step 2: Questions

What aspects of managing stress described in the video have you noticed in your own life and the lives of others?

What is yoga and how does it manage stress?

Yoga is an ancient practice that involves physical poses, concentration, and deep breathing.

  1. It deepens your breathing
  2. It teaches mindfulness
  3. It improves sleep
  4. It gets you moving
  5. It lulls you with music
  6. Reduces stress hormone cortisol in a few minutes

Try this 5 minute yoga routine and note how you feel afterwards…

What is Meditation?

Meditation is a technique people use, such as focusing the mind on a particular object, thought, or activity to focus your attention and awareness to achieve mental clarity, emotional calmness, and a stable state.

Benefits of Meditation

One of the most interesting studies in the last few years carried out at Yale University, found that mindfulness meditation decreases activity in the default mode network (DMN), the brain network responsible for mind-wandering.

Try this 5 minute meditation exercise then note if you are better able to focus over the next 2 hours…


Thinking you can’t cope is one of the greatest stressors. That’s why adapting — which often involves changing your standards or expectations — can be most helpful in dealing with stress. Reflect on how you might implement some of the tips below:

  1. Adjust your standards. Do you need to have everything done at once? Redefine success and stop striving for perfection, and you may operate with a little less guilt and frustration.
  2. Practice thought-stopping. Stop gloomy thoughts immediately. Refuse to replay a stressful situation as negative, and it may cease to be negative.
  3. Reframe the issue. Try looking at your situation from a new viewpoint. Instead of feeling frustrated that you’re home, look at it as an opportunity to bond, relax, and finish a long awaited task.
  4. Adopt a mantra. Create a saying such as “I can handle this,” or “this too will pass,” and mentally repeat it in tough situations.
  5. Create a Joy column. Imagine all of the things that bring you joy in life, such as vacation, children, and pets. Then call on that list when you’re stressed. It will put things into perspective and serve as a reminder of life’s joys.
  6. Look at the big picture. Ask yourself “Will this matter in a year or in five years?” The answer is often no. Realizing this makes a stressful situation seem less overwhelming.

Watch the Video!

Adjust the volume or pause the video to meet your needs.

Step 3: Exercise

This puzzle contains significant hints for the final quiz!

1. Stress is a fight or f..... response.
2. Being in nature is a way to reduce s.....
3. Practicing thought stopping is a way of a.......

Step 4: Summary

  • Stress is a physical response, often called the fight or flight response, meant to protect you from danger. In the past, danger and the related stress only lasted for short periods of time and we responded by simply moving away from it. Today we have many stressors and the response is for longer periods of time
  • Laugh, take a deep breath, hug, chew gum, get close to nature (even plants), ritual relaxation (e.g. take a break at a set time, light a scented candle, listen to music), spend time with pets/animals, or fidget (ie. squeeze a soft ball, doodle)
  • Meditation is a technique people use, such as focusing the mind on a particular object, thought, or activity, to focus your attention and awareness to achieve mental clarity, emotional calmness, and a stable state.
  • Meditation decreases DMN (the default mode network in the brain)
  • DMN is responsible for mind wandering.
  • DMN is also associated with less happiness, more ruminating and more worrying
  • Practice thought-stopping
  • Reframe an issue
  • Adopt a mantra
  • Create a joy column
  • Look at the big picture
  • Adjust your standards
  • Deepens breathing
  • Teaches mindfulness
  • Improves sleep
  • Gets people moving
  • Lulls with music
  • Reduces the stress hormone cortisol in just a few minutes

Step 5: Quiz

Complete the following quiz and your certificate will be sent to your teacher once your submission has been reviewed. Good luck!

Complete Quiz

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