In this session, we will study about stress management activities and we will also see the practical points that is used to recover Student’s Stress level.

These are the practical points of stress management for Students that are defined in the below section-:

Activity 1: Deep Breathing Practice -: In an empty room, ask the students to stand with comfortable space between each other. Now ask them to practice the following-:

• Stand straight up with feet shoulder-width apart.
• Arms and hands are relaxed downward.
• The body is relaxed.
• Eyes closed.
• Focus on the lower abdomen (belly) and imagine a small balloon in that space.
• Breath in slowly and deeply through nostrils, imagining the balloon gently inflating (getting bigger/larger/growing) slowly, hold a few seconds.
• Slowly exhale through the mouth, imagining the balloon gently deflating(getting smaller, shrinking); blow out of the mouth as if blowing out a candle.
• Tip: Place a hand over the lower abdomen to feel it go up and down, and make sure you’re not breathing with the chest.
• Repeat at least 10 times.

Activity 2: Practice Progressive Relaxation -: In an empty room, gather all the students. Tell students that they are going to do an activity that will help them relax by tightening and releasing different muscle groups in their bodies. Students may sit or lay down on their backs(depending on space).

• Raise your eyebrows and wrinkle your forehead. Try to touch your hairline with your eyebrows. Hold for 5 seconds………and relax.
• Make a frown. Hold for 5 seconds…….and relax.
• Close your eyes as tightly as you can. Draw the corners of your mouth back with your lips closed. Hold for 5 seconds……and relax.
• Open your eyes and your mouth as wide as you can. Hold for 5 seconds…..and relax. Feel the warmth and calmness on your face.
• Stretch your arms out in front of you. Close your fist tightly. Hold for 5 seconds…….and relax. Feel the warmth and calmness in your hands.
• Stretch your arms out to the side. Pretend you are pushing against an invisible wall with your hands. Hold for 5 seconds…….and relax.
• Bend your elbows and make a muscle in your upper arm. Hold for 5 seconds…….and relax. Feel the tension leave your arms.
• Lift your shoulders. Try to make your shoulders touch your ears. Hold for 5 seconds….. and relax.
• Round your back. Try to push it against the back of your chair(or against the floor). Feel the tension leaving your back.
• Tighten your stomach muscles. Hold for 5 seconds……and relax.
• Tighten your hip and buttock muscles. Hold for 5 seconds….and relax.
• Curl your toes under as far as you can. Hold for 5 seconds……. and relax. Feel the tension leave your legs.
• Tighten all the muscles in your whole body. Hold for ten seconds…..and relax. Let your entire body be heavy and calm. Sit quietly( or lie quietly) and enjoying this feeling of relaxation for a couple of minutes.