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:
Info Needed:
Stress can affect the body and mind. Scouts can learn ways to reduce stress and track what works best for them.
Items Needed:
- Printed or displayed list of stress reduction techniques. (See below)
- Weekly stress reduction tracker (paper or digital). (See below)
- Pens or pencils.
- (Optional) Tablets, smartphones, or computers.
- (Optional) Journals or sketchbooks.
Instructions (Estimated Total Time: 20–25 min):
- Learn how stress affects wellness. (Estimated Time: 5–7 min)
- Scouts hear a short explanation of how stress impacts physical and emotional health. (See possible summary below).
- (Optional) Scouts add examples or experiences they’ve noticed in their own lives.
- Review a list of stress reduction options. (Estimated Time: 5–6 min)
- Scouts look through a list of techniques. (See possible list below).
- Scouts mark which ones they already use or want to explore.
- (Optional) Leader displays the list on a whiteboard or passes out printed copies.
- Pick one new technique to try daily for a week. (Estimated Time: 3–4 min)
- Scouts choose one stress reduction method they haven’t tried often.
- Scouts write their selection on the weekly tracker.
- Use a tracker to reflect throughout the week. (Estimated Time: 5–8 min)
- Scouts take the tracker home and check in daily on their progress.
- Scouts note how they feel before and after using the technique.
- (Optional) Scouts use sketches, ratings, or brief notes to reflect their experience.
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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