Fulfills Step 5 of GSUSA Mind, Body, Me badge requirements.
Info Needed: Emotional wellness and stress affect the body. You can use creative or calming techniques to improve mental and physical health.
Items Needed:
- Posterboard or whiteboard.
- Thick marker.
- Paper, pencils, and pens.
- Computers, smartphones, or tablets (for note-taking or journaling).
- (Optional) Journals or sketchbooks.
Instructions (Estimated Total Time: 25–30 min):
- Learn how stress affects the body. (Estimated Time: 8–10 min)
- Scouts hear a short explanation about how stress impacts physical and emotional health.
- Leader may use a guest speaker, video, or prepared summary.
- Scouts ask questions or add their own observations.
- Brainstorm stress reduction techniques. (Estimated Time: 10–12 min)
- Scouts list ways to reduce stress, like deep breathing, movement, sleep, music, or time with pets.
- Leader writes ideas on posterboard or whiteboard to display.
- (Optional) Scouts take notes or snap a photo for future reference.
- Choose and commit to five techniques. (Estimated Time: 4–5 min)
- Scouts select at least five techniques they want to try over the next week.
- Scouts decide how they’ll record or reflect on their experiences, through journaling, sketching, or noting patterns.
- (Optional) Leader checks in during the week or invites scouts to share progress next meeting.
- Pick one technique to continue long-term. (Estimated Time: 3–5 min)
- Scouts identify the strategy that worked best for them and plan how they’ll use it in everyday life.
- (Optional) Scouts share reflections or personal insights with the group.
Possible Prepared Summary
Stress is your body’s response to pressure, like deadlines, social challenges, or feeling overwhelmed. When scouts feel stressed, their brain releases hormones that prepare the body to react, but this “fight or flight” reaction also affects how they feel physically. Stress can cause tense muscles, headaches, upset stomach, trouble sleeping, or feeling tired even after rest.
Emotionally, it can make scouts feel irritable, worried, or disconnected. The good news? The body and mind can recover. Simple techniques like breathing deeply, moving the body, talking to someone trusted, or doing a favorite activity can help bring things back into balance and reduce stress over time.
Possible Stress Reduction List
Here’s a sample list of flexible stress reduction techniques scouts might identify or discuss:
- Deep breathing or guided breathing exercises.
- Taking a walk, stretching, or doing light movement.
- Listening to favorite music or calming sounds.
- Journaling thoughts or sketching feelings.
- Talking with a trusted friend, mentor, or family member.
- Spending time outdoors or in nature.
- Playing with a pet or caring for an animal.
- Practicing mindfulness or meditation.
- Doing something creative, drawing, painting, building, or crafting.
- Watching something uplifting or funny.
- Drinking water or having a nourishing snack.
- Reading a book or comic.
- Organizing a small space or task for a sense of control.
- Getting better sleep by setting a wind-down routine.
- Limiting screen time or social media.
- Laughing, whether through memes, videos, or with others.
- Sitting quietly and daydreaming.
- Saying no to extra tasks when overwhelmed.
- Asking for help or support.
Additional Resources
Here are several sources that explain how stress affects physical and emotional health:
- American Psychological Association (APA): Offers clear explanations of how stress impacts different body systems—muscles, breathing, heart, digestion, and more.
- American Heart Association: Breaks down how chronic stress can lead to heart disease, sleep problems, and emotional challenges, with tips for managing stress.
- National Center for Complementary and Integrative Health (NCCIH): Explores how stress affects the body and highlights evidence-based techniques like mindfulness, yoga, and breathing exercises.
- Centers for Disease Control and Prevention (CDC): Shares practical ways to cope with stress and how it affects everyday life, including physical symptoms and emotional reactions.
- Mayo Clinic: Offers a detailed overview of the stress response system and how long-term stress can lead to health problems like anxiety, headaches, and digestive issues.
Weekly Stress Reduction Tracker
Explore different techniques, reflect on how they feel, and notice patterns in your mood and wellness.
| Technique Tried | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Notes (How did it feel?) |
|---|---|---|---|---|---|---|---|---|
| Deep breathing | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Light movement/stretching | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Journaling/sketching | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Listening to music | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Spending time with pet | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Sleep routine | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | |
| Other: ________________ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ | ☐ |
Reflection Prompts:
- Which techniques helped the most, and why?
- When did stress feel more manageable this week?
- What might you change or add next week?
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