Category Archives: Laura Jeffcoat

LifeSkills – How to Deal with Stress

ESL Upper Intermediate Class on How to Deal with Stress
ESL Upper Intermediate Class on How to Deal with Stress

Today we had an excellent upper intermediate ESL class on dealing with daily stress. We also celebrated the Vietnamese New Year.  Students participating were from Russia, South Korea, Saudi Arabia, Vietnam, Netherlands, Germany and the United States.

Some of the Tips for Dealing with Stress were:

1. Avoid Caffeine, Alcohol, and Nicotine.

Avoid, or at least reduce your consumption of, nicotine and all drinks containing caffeine and alcohol. Caffeine, alcohol and nicotine are stimulants and so will increase your level of stress rather than reduce it.

Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.

You should also aim to avoid or reduce your intake of refined sugars – they are contained in many manufactured foods (and even in savoury foods such as salad dressings and bread) and can cause energy crashes which may lead you to feel tired and irritable. In general, try to eat a healthy, well-balanced and nutritious diet.

2. Indulge in Physical Activity

Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat.  However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.

When you feel stressed and tense, go for a brisk walk in fresh air.  Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime.  Regular physical activity will also improve the quality of your sleep.

3. Get More Sleep

A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.

Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep.  Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress.  Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down.  Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.

You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.

4. Try Relaxation Techniques

Each day, try to relax with a stress reduction technique.  There are many tried and tested ways to reduce stress so try a few and see what works best for you.

For example, try self-hypnosis which is very easy and can be done anywhere, even at your desk or in the car. One very simple technique is to focus on a word or phrase that has a positive meaning to you. Words such as “calm” “love” and “peace” work well, or you could think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”.  Focus on your chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself becoming tense again later, simply silently repeat your word or phrase.

Don’t worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.

5. Talk to Someone

Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.

Stress can cloud your judgement and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.

6. Keep a Stress Diary

Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which cause you to become stressed.

Note down the date, time and place of each stressful episode, and note what you were doing, who you were with, and how you felt both physically and emotionally.  Give each stressful episode a stress rating (on, say, a 1-10 scale) and use the diary to understand what triggers your stress and how effective you are in stressful situations.  This will enable you to avoid stressful situations and develop better coping mechanisms.

7. Take Control

Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress.

One problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.

8. Manage Your Time

At times, we all feel overburdened by our ‘To Do’ list and this is a common cause of stress.   Accept that you can not do everything at once and start to prioritise and diarise your tasks.

Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do.  Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.

By editing what might have started out as an overwhelming and unmanageable task list, you can break it down into a series of smaller, more manageable tasks spread out over a longer time frame, with some tasks removed from the list entirely through delegation.

Remember as well to create buffer times to deal with unexpected and emergency tasks, and to include time for your own relaxation and well-being.

9. Learn to Say ‘No’

A common cause of stress is having too much to do and too little time in which to do it.  And yet in this situation, many people will still agree to take on additional responsibility.  Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.

To learn to say “No”, you need to understand why you find it difficult.  Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked.  For others, it is a fear of conflict, rejection or missed opportunities.  Remember that these barriers to saying “No” are all self-created.

You might feel reluctant to respond to a request with a straight “No”, at least at first.  Instead think of some pre-prepared phrases to let other people down more gently.  Practice saying phrases such as:

“I am sorry but I can’t commit to this as I have other priorities at the moment.”
“Now is not a good time as I’m in the middle of something.  Why don’t you ask me again at….?”
“I’d love to do this, but …”

10. Rest If You Are Ill

If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.

Students Enjoy Cinema Grand Opening

Grand Opening Cinema
Grand Opening Cinema

Learning English with Movies at the Learn It Town Cinema. This is what we did in our class today. We built a cinema and then watched the movie Frozen. It was business English class. The students picked 5 movies for our opening. We created everything! Good job! Congratulations on your excellent business planning and Grand Opening of the Cinema!

Students enjoy watching the movie together.
Students enjoy watching the movie together.

To join us go to the store and sign up! We will love to see you in Learn It Town. www.learnittown.com

Students gather from all over the world for the Grand Opening of the Cinema
Students gather from all over the world for the Grand Opening of the Cinema

Learn It Town Students Write Christmas Lists

Christmas time is here. Learn It Town students live across the world from each other. So in this class, students wrote out their virtual Christmas list. They wrote what they would want to give their friends from around the world. They set their own budgets. Here are a few.

Tina (Netherlands)

Budget is 100 euros totally….   Actually everyone get e special book they have choosed

1. Book, price= 20.- euro, buy it in a bookshop or internet

2. Scarf of cashmire 40.- euro buy it in a shop for accessory.

3. Fashion dress shirt 40.- euro, buy it in a exclusive man shop.

Andreas (Germany)

for Rose:
big bunch of red roses to say thank you for being such a wonderful person
cost: 50 USD
imported from Thailand

for Laura, Tina, Rose and me:
I will cook for us all….eating and drinking international in a group of old friends :)
cost: 200 USD
international and handmade/self cooked

Lowri (United States)

Andreas – Running shoes – ASICS Men’s GEL – Kayno 20 Running Shoe – (Knee protector)  – Retails for $81.07   – Sale $50
Bought Amazon.com
Produced in Kobe, Japan by Onitsuka Co. Ltd

Rose – $50 gift certificate to musicnotes.com  – so she can download sheet music

Tina Toshi – Tickets to the Rotterdam International Film Festival Jan 21 – Feb 1
Make sure she goes to the Workshop Make your own propaganda film
Closing night film in Grote Zaal in de Doelen, followed by a spectacularly closing party Total $50 with a Plus 1
Screenings are $2 a ticket

 

 

Learn It Town ESL Vocal Warm Ups

by Laura Jeffcoat

Before speaking, it is always good to warm up your mouth and tongue. Before you begin a class, try these vocal warm ups.

ESL and Theater Vocal Warm Ups

  • If you saw a Pink Pug Puppy Playing Ping Pong with a Pig
    or a Great Gray Goose a Golfing with a Goat
    Would you think it half as funny…
    as a BIG BROWN BELGIAN BUNNY…BLOWING BUBBLES with a BISHOP in a BOAT
  • Trinidad!
    And the big Mississippi
    and the town Honolulu
    and the lake Titicaca,
    the Popocatepetl is not in Canada,
    rather in Mexico, Mexico, Mexico!
    Canada, Málaga, Rimini, Brindisi
    Canada, Málaga, Rimini, Brindisi
    Yes, Tibet, Tibet, Tibet, Tibet,
    Nagasaki! Yokohama!
    Nagasaki! Yokohama!
  • Red letter, yellow letter
  • Red leather, yellow leather
  • Good blood, bad blood
  • Eleven benevolent elephants
  • Teaching ghosts to sing
  • The big, black-backed (backT) bumblebee
  • A critical cricket critic
  • Selfish shellfish
  • Really rural
  • Unique New York
  • The tip of the tongue, the lips, the teeth
  • To titillate your tastebuds, we’ve got these tasty tidbits
  • Toy boat, toy boat, toy boat
  • Beep, bip, deep, dip, reap, rip, sheep, ship

Tongue Twisters

  • Around the rugged rocks the ragged rascals ran.
  • I slit a sheet, a sheet I slit, upon a slitted sheet I sit.
  • The sixth sick sheik’s sixth sheep’s sick.
  • How much wood could a woodchuck chuck if a woodchuck could chuck wood?
  • A canner can can anything that he can, but a canner can’t can a can, can he?
  • I’m a mother pheasant plucker. I pluck mother pheasants.
  • I’m the most pleasant mother pheasant plucker who ever plucked a mother pheasant.
  • One One was a racehorse. Two Two was one, too.
  • When One One won one race, Two Two won one, too.
  • Peter Piper picked a peck of pickled pepper.
    Did Peter Piper pick a peck of pickled peppers?
    If Peter Piper picked a peck of pickled peppers,
    Where’s the peck of pickled peppers Peter Piper picked?
  • Sally sells sea shells by the sea shore. But if Sally sells sea shells by the sea shore then where are the sea shells Sally sells?