Managing Stress and Emotions
FoundationEveryone feels stress; notice its sources and body signals, then relieve it with exercise, talking and rest — and never stay silent when teased or harassed.
- A little stress helps us improve; too much must be handled early.
- Headaches, sleeplessness and irritability are stress signals.
- Exercise, deep breathing, confiding and timetables relieve stress.
文體小知識：說明文一步一步教方法。這一篇教你認出壓力訊號、用合適方法紓緩情緒，並在需要的時候勇敢求助。
§Text Passage
1Stress is the tense feeling we get when facing difficulties or demands. A Primary 5 pupil has many sources of stress: tests, exams and homework bring academic pressure; comparison among classmates and peer pressure, such as being pushed to follow the crowd, also make us tense; being laughed at, bullied or harassed troubles us even more.
2When stress is too heavy, the body sends signals: headaches, tummy aches, poor appetite and poor sleep; we may become irritable, easily angry or listless, and find it hard to focus in class. These signals are the body's reminder to rest and adjust. Learning to notice them lets us act early, so stress does not pile up into a big problem.
3Emotions are inner feelings. Joy, anger, sadness and fear all have their purposes; none of them is wrong. Feeling angry or sad is not shameful — what matters is how we express it: we can speak our feelings or write them down instead of lashing out or hurting ourselves. Accepting our emotions is the first step to handling them.
4There are many good ways to relieve stress and emotions: exercise makes the body release feel-good chemicals; deep breathing and music calm the mind; talking to parents, friends or teachers lightens our worries; a study timetable that breaks big tasks into small parts also lowers academic stress. Find the ways that suit you and practise them often.
5Facing mockery, bullying or harassment, never keep silent, and never fight back in kind. Calmly tell the person to stop, then report it to a teacher or parent and let adults handle it; if low mood or sleeplessness lasts long, tell your family and seek counselling. Remember: asking for help is not weakness — it is the wise way to care for yourself and solve problems.
1Summary 重點摘要
Everyone feels stress; notice its sources and body signals, then relieve it with exercise, talking and rest — and never stay silent when teased or harassed.
2Vocabulary cards Vocabulary
The tense feeling we have when facing difficulties or demands.
Inner feelings such as joy, anger, sadness and fear.
Pressure from friends that pushes us to follow what others do.
Words or acts that upset or frighten people, such as mocking or threatening.
Breathing slowly in and out to calm the mind.
Telling trusted people what is on your mind to lighten the load.
Planning when to do things so tasks are finished in order.
Ways to rest the body and mind, such as music or a walk.
A trained professional who helps people with their feelings.
Deliberately and repeatedly hurting or upsetting someone.
3Step by step Steps
- Step 1: Know stress and its sourcesStress is not an enemy; a little of it pushes us to work hard — being slightly nervous before a match often improves performance. Too much, however, crushes us. Four common sources face a Primary 5 pupil: school matters such as tests and homework; peers, such as comparison and being pushed to follow the crowd; harassment, such as mockery, hurtful nicknames and bullying; and family, such as parents' expectations. Naming the source tells us where to start solving it.
- Step 2: Notice the signals of stressWhen stress grows too heavy, the body and mood send signals: physically, headaches, tummy aches, poor appetite, insomnia or nightmares; emotionally, irritability, tearfulness, temper and losing interest in favourite things; behaviourally, refusing school or dragging one's feet. Spend one minute before sleep asking how you felt today — like taking your mood's temperature. Spotting signals early lets you adjust early, so stress never piles up.
- Step 3: Accept your emotionsNo emotion is wrong. Anger tells us we have been treated unfairly; sadness helps us cherish people and things; fear warns us away from danger. When unhappy, do not scold yourself; breathe deeply and say in your heart: I am nervous now — that is normal. Giving a feeling its name makes it less frightening. Only after accepting an emotion can we calmly think what to do next, instead of being dragged around by it.
- Step 4: Learn ways to relieve stressThere are four tools. First, exercise: half an hour of running, rope-skipping or ball games makes the body release feel-good chemicals. Second, relax: breathe in for four seconds and out for six several times, or listen to favourite music. Third, confide: tell worries to parents, friends or teachers — saying them out loud halves the burden. Fourth, organise: draw up a study timetable, split big tasks into small parts, and rest after each part; academic stress then falls naturally.
- Step 5: Say no to unhealthy peer pressureWhen friends urge you to skip school, copy homework, bully someone or try smoking, that is unhealthy peer pressure. Remember: a true friend never pushes you to do wrong. Refuse in a firm but polite voice: No, I won't — that's wrong; then leave the scene and join other classmates or activities. If they keep pressing, or threaten to exclude you, tell a teacher or parent. Holding to your principles is what real courage looks like.
- Step 6: Seek help when mocked or harassedIf someone mocks your looks or grades, gives you insulting nicknames or threatens you, never endure in silence and never hit back, which only worsens things. Three steps are right: first, say calmly and firmly: Please stop — I mind very much; second, leave at once for somewhere with teachers or classmates; third, report what happened to a teacher or parent, noting the time, place and people present, and ask adults to follow up.
- Step 7: Build a healthy life to prevent stressA well-cared-for body bears stress better. Sleep nine to eleven hours a night so the brain rests fully; eat three regular meals and cut down on sugary snacks; do at least an hour of exercise a day to give feelings an outlet. Plan enjoyable weekend activities — drawing, music or family outings — to recharge your mood. With these habits, stress is easier to bear. If low mood and poor sleep last two weeks, be sure to tell family and seek counselling.
5Worked example Example
Example: Before exams, May has headaches and sleeps badly while revising; at school a classmate laughs: you're sure to fail! How should she handle the stress and her feelings?
- Recognise the stress signals first: headaches, sleeplessness and irritability show the pressure is too heavy and she needs rest and adjustment.
- Use three relieving methods: half an hour of exercise; confiding in parents or a good friend; deep breathing before revision and splitting subjects into small parts.
- Face the mockery: calmly tell the classmate that such words hurt, and report it to a teacher — no enduring in silence, no shouting back.
- Set a revision timetable and sleep enough, sitting the exam calmly; if sleeplessness or low mood continues, tell her parents and seek counselling.
- Answer: May should first see that her headaches and sleeplessness are stress signals, then relieve them by exercising, confiding and revising in small parts. Facing mockery she should calmly state her feelings and tell the teacher, neither enduring nor trading insults. With a revision timetable and enough sleep she can sit the exam calmly; if problems persist, her parents can arrange counselling.
6Common mistakes Mistakes
7Quick check Quick check
Q1What signals does the body send when stress is too heavy?
Q2How can we relieve stress?
Q3What if friends push you to do wrong?
Q4What is the right way to face mockery?
Q5What should we do if low mood lasts?
8Recap Recap
- A little stress helps us improve; too much must be handled early.
- Headaches, sleeplessness and irritability are stress signals.
- Exercise, deep breathing, confiding and timetables relieve stress.
- Say no firmly to peer pressure — true friends never push you wrong.
- Never endure mockery or harassment; seeking help is wise, not weak.