7.

Summer 2022. Section F22

ENGL100. Assignment 3. (Group work) (15%)

Guidelines

1. Work in groups.

2. Read and analyze the given essay. Pay attention to the following features: title, unity,

coherence, specific support, methods of introduction and conclusion, method of text

organization, use of transitions, use of external sources.

3. Complete the Answer Sheet by answering questions about the essay that you read. Answer

for EACH question should be 60-80 words long. Each answer should be justified and

supported with examples from the essay.

4. Type your answers in the answer sheet.

5. Submit your work as a file on Moodle. The deadline to submit your work is 06 July at 23:59.

6. ONLY ONE member of the group should submit the Answer Sheet with answers.

Grading

Criteria Points

The submission is original (not copied) 10

The answer to the question is complete and well-justified. 10 for each question (1-9)

Total 100

Essay:

Effective Stress-coping Strategies

“You can't stop the waves, but you can learn to calm the mind, reduce stress and

improve your health” (Fiveson, 2021, p. 28). Negative emotions such as stress, anxiety and

depression are frequent visitors in everyone’s daily life. Today’s modern life and its many

challenges present men and women of all ages with a continuous barrage of stressors

everywhere they go; be it at home, school, college, or workplace. However, human beings are

not meant to endure long periods of negative emotions such as stress. It is, therefore, of

utmost importance that everyone learns how to cope with stress and manage it in the most

effective way possible. There are a number of practical ways to cope with stress, and they

generally fall under three main categories.

To begin with, physical stress-coping strategies are physical activities that can help

alleviate stress levels such as exercises and relaxation techniques. To begin with, strenuous

physical exercises are one of the most effective methods of relieving stress, restoring mental

balance, and gaining clarity. According to the American Heart Association (2021), just 30

minutes of taking a nap every day can dramatically improve mood, relax a person, and

tension. In a similar manner, relaxation techniques such as deep breathing exercises or yoga

have a calming effect on the mind and the body. Practicing relaxation techniques can help

people have clearer minds and a better chance of keeping stress out of their lives.

The second category of stress-coping strategies involves methods that relate to the

environment. Environmental strategies for stress-coping are directly related to the world

around us, such as taking long walks in nature under good weather or playing with house

pets. To elaborate, a very effective method of doing something for the environments is to

plant many trees. Moreover, taking a long walk plays an effective role in emptying the mind

of its troubles and helps to acquire a fresher perspective on matters. Therefore, a very

effective method of clearing one’s mind during stressful times is to go on a long walk in

nature.

Finally, the most important category of stress-coping mechanisms is cognitive

method. Cognitive mechanisms involve more serious strategies such as practicing

mindfulness and seeking professional therapy. Practicing mindfulness, which translates to

being aware of one’s inner thoughts and emotions, is considered to be one of the most

powerful cognitive techniques for emotion regulation. To clarify, when we are stressed,

taking a pause and examining our thoughts can greatly help calm us down as it disables our

flight, fight, or freeze responses allowing us to see more clearly and find solutions

(Mineo,2019).

In conclusion, whether one chooses to take a spa day or talk to a therapist, the

important thing is to relax and learn to overcome stressors in order to regain control over

one’s life instead of getting overwhelmed. In these times and ages, it is crucial that everyone

finds a healthy outlet for their stress relief to prevent using maladaptive coping mechanisms

which can be dangerous to mental health.

References

American Heart Association. (2021, October 20). Working out to relieve stress.

Retrieved April 11, 2022, from https://www.heart.org/en/healthyliving/healthy-

lifestyle/stress-management/working-out-to-relieve-stress

Fiveson, K. (2021). The Mindfulness experience: 8 strategies to live life now. Work

Mindfulness Institute.

Mineo, L. (2019, November 1). Less stress, clearer thoughts with mindfulness meditation.

Harvard Gazette. Retrieved April 11, 2022, from

https://news.harvard.edu/gazette/story/2018/04/less-stress-clearer-thoughts-

withmindfulness-meditation/