Understanding Stress Responses

Stress

The body’s response to any demand—physical, mental, or emotional.

Stressor

Anything that triggers a stress response (events, situations, thoughts, or physical demands).

Eustress

Positive, beneficial stress that helps you perform or grow.

Distress

Negative stress that can harm health, performance, or well-being.

Fight-or-Flight Response

The body’s automatic physical reaction to stress that prepares you to confront or escape a threat.

Homeostasis

A balanced, stable state the body tries to maintain.

Adrenaline (Epinephrine)

A hormone released during stress that increases heart rate, breathing, and energy availability.

Cortisol

A stress hormone released by the adrenal glands that increases glucose and suppresses non-essential functions.

General Adaptation Syndrome (GAS)

A three-stage model (alarm, resistance, exhaustion) describing how the body responds to long-term stress.

Alarm Stage

First stage of GAS—initial reaction to a stressor; adrenaline surges.

Resistance Stage

Second stage—body tries to adapt to continued stress; performance may stabilize.

Exhaustion Stage

Final stage—body’s resources are depleted; increased risk of illness or injury.

Coping Skills

Healthy techniques used to manage stress (exercise, journaling, breathing, time management, etc.).

Relaxation Techniques

Strategies that reduce physical tension (deep breathing, meditation, progressive relaxation).

Stress Management

Using behaviors and strategies to handle stress in a healthy way.

Time Management

Organizing your schedule to reduce stress and increase productivity.

Resilience

Ability to bounce back after challenges, adversity, or failure.

Mindfulness

Intentional focus on the present moment with awareness and without judgment.

Meditation

A mental practice that promotes relaxation and calm through focused attention.

Visualization (Guided Imagery)

Using mental pictures to promote relaxation, confidence, or improved performance.

Behavioral Change Plan

A structured plan to build healthier habits using SMART goals, tracking, and reflection.

Sleep Hygiene

Habits and routines that support good-quality sleep.

Circadian Rhythm

Your internal biological clock that regulates sleep–wake cycles.

Physical Signs of Stress

Body reactions such as headaches, muscle tension, increased heart rate, upset stomach.

Emotional Signs of Stress

Feelings such as anxiety, irritability, frustration, or mood changes.

Grade Level

9th Grade

Duration

45 minutes

Class Size

30 students

Common Core State Standards Alignment

CCSS.ELA-LITERACY.RST.9-10.3: Follow precisely a complex process, taking additional steps when required and verifying outcomes to solve problems accurately.
CCSS.ELA-LITERACY.SL.9-10.1: Initiate and participate effectively in a range of collaborative discussions, expressing ideas clearly and building on others' ideas.
CCSS.ELA-LITERACY.RI.9-10.4: Determine the meaning of specialized stress-related vocabulary essential for understanding health texts.
CCSS.ELA-LITERACY.W.9-10.2: Write informative/explanatory texts to examine and convey complex processes and key concepts clearly.

Learning Objectives

By the end of the lesson, students will be able to:

Define key stress-related terms (e.g., stress, stressor, eustress, distress, fight-or-flight response, homeostasis) with accuracy.
Describe the General Adaptation Syndrome stages and explain the physiological impact of adrenaline and cortisol.
Identify physical and emotional signs of stress and list coping and relaxation techniques.
Develop a personal behavioral change plan centered on stress management using time management and mindfulness strategies.
Collaborate with peers to share ideas and reflect on stress and resilience.

Success Criteria

Correctly match or define at least 18 of the 25 stress-related vocabulary terms.
Explain the GAS model stages and distinguish between eustress and distress during class discussion or written work.
Illustrate at least three coping strategies or relaxation techniques applicable to their life.
Craft a simple SMART goal related to stress management on a provided worksheet.
Participate effectively in group discussions, listening attentively and contributing ideas.

Materials Needed

Whiteboard and markers
Stress concept handout (dyslexia-friendly format: sans-serif font, 14pt size, tinted background)
Vocabulary flashcards
Behavioral Change Plan worksheet
Timer or stopwatch
Mindfulness audio guide (2–3 minutes)
Projector or computer for visuals
Colored pens/pencils for illustrations

Lesson Breakdown

1. Warm-Up & Engagement (5 minutes)

Activity: Quick write — “What is stress? Name one time you felt stressed.” (2 minutes)
Share a few responses aloud to activate prior knowledge and engage interest.

2. Vocabulary Introduction (10 minutes)

Method: Interactive Flashcard Game
Teacher introduces key terms (Stress, Stressor, Eustress, Distress, Fight-or-Flight, Homeostasis, Adrenaline, Cortisol) using flashcards.
Students repeat definitions aloud and discuss examples in pairs (e.g., what causes eustress vs. distress).
Use visuals/diagrams illustrating physiological changes during fight-or-flight.

3. Explain General Adaptation Syndrome (GAS) (7 minutes)

Instruction: Teacher-led explanation with visual chart of the three GAS stages: Alarm, Resistance, Exhaustion.
Share real-life examples (e.g., exam stress stages).
Q&A to check understanding: “What happens when the body reaches exhaustion?”

4. Signs & Coping Strategies (8 minutes)

Activity: Think-Pair-Share
Students brainstorm physical and emotional signs of stress from experience or handout.
Introduce coping skills, relaxation and stress management (including time management, mindfulness, and meditation).
Brief guided mindfulness practice (2–3 minutes): focus on breathing or short meditation audio.

5. Behavioral Change Plan Introduction (10 minutes)

Activity: Guided worksheet completion
Explain SMART goals briefly; students start drafting one personal stress management goal.
Pair up for peer feedback on goal clarity and achievability.
Emphasize tracking progress, reflection, and resilience.

6. Closing & Reflection (5 minutes)

Recap key concepts with a quick quiz or "exit ticket" — students write one new thing they learned and one coping strategy they will try.
Highlight importance of sleep hygiene and circadian rhythm briefly as home extension to explore.

Differentiation Strategies

Learner Type	Strategy
ELL Students	Use visuals and simplified language; partner with empathic peers; pre-teach vocabulary.
Students with Dyslexia	Dyslexia-friendly handouts (sans serif font, tinted paper), oral instructions, and verbal checks.
Advanced Learners	Extension: Research and present on cortisol’s effect on the immune system; design advanced behavioral plans including visualization techniques.
Students with Attention Difficulties	Chunk instructions; use timers; engage movement during pairing activities; offer fidget tools during mindfulness.

Extension Activities for Advanced Learners

Create a multimedia presentation (video or slideshow) explaining the role of adrenaline and cortisol in different stress scenarios (athletics, public speaking, emergencies).
Research and report on mindfulness and meditation variations from different cultures.
Design a weekly stress-management journal incorporating behavioral tracking and reflection.

Assessment

Informal formative assessment through group discussions and Think-Pair-Share participation.
Review Behavioral Change Plan worksheet for understanding of SMART goals and stress management strategies.
Exit ticket answers gauged for understanding and personal application of concepts.

Teacher Notes

Emphasize an encouraging atmosphere where students feel comfortable sharing experiences.
Connect material to students’ daily lives to enhance relevance and retention.
Use analogies (e.g., “homeostasis is like the body’s thermostat”) for better conceptual understanding.
Maintain movement and variety (pair-share, games, guided practice) to keep energy and focus aligned with adolescent needs.

By following this lesson plan tailored to the Common Core framework and health literacy demands, teachers will empower 9th graders with essential knowledge and actionable skills to recognize and manage stress healthily and effectively.

Teaching Instructions