Stress (G3 õppefilm 2025)
Gustav Adolfi Gümnaasium
[{'start': '17.147', 'end': '19.241', 'text': 'Stress is something that affects us all:'}, {'start': '20.364', 'end': '22.364', 'text': 'nine out of ten adults experience at least one'}, {'start': '23.773', 'end': '24.975', 'text': 'stressful period in their lives.'}, {'start': '25.999', 'end': '27.999', 'text': 'Did you know that chronic stress can increase the'}, {'start': '28.000', 'end': '31.117', 'text': 'risk of heart disease by 40 percent'}, {'start': '31.117', 'end': '33.945', 'text': 'and significantly increase the risk of depression?'}, {'start': '36.244', 'end': '37.901', 'text': 'But what is stress?'}, {'start': '37.901', 'end': '41.760', 'text': "Stress is the body's way of responding to changes that require attention."}, {'start': '42.607', 'end': '45.498', 'text': 'While short-term stress can help solve problems,'}, {'start': '45.499', 'end': '48.620', 'text': 'long-term stress can lead to both mental and physical exhaustion.'}, {'start': '49.883', 'end': '53.258', 'text': 'Stress can manifest itself both physically and emotionally:'}, {'start': '53.867', 'end': '57.624', 'text': 'headaches, insomnia, difficulty concentrating, and anxiety'}, {'start': '57.625', 'end': '60.847', 'text': 'are just a few signs of a stressed person.'}, {'start': '60.848', 'end': '64.453', 'text': 'If you experience these symptoms, you need to take some time off.'}, {'start': '64.454', 'end': '68.746', 'text': 'Long-term stress leads to memory and sleep disturbances,'}, {'start': '69.483', 'end': '71.483', 'text': 'changes in eating habits,'}, {'start': '71.483', 'end': '74.909', 'text': 'and a person may begin to avoid social situations.'}, {'start': '76.083', 'end': '79.051', 'text': 'Many different factors can cause stress in our lives:'}, {'start': '79.507', 'end': '82.297', 'text': 'we may feel stressed about a major upcoming event'}, {'start': '82.298', 'end': '83.420', 'text': 'or situation,'}, {'start': '83.421', 'end': '85.994', 'text': 'but it can also be a combination of many smaller things.'}, {'start': '87.078', 'end': '90.581', 'text': 'Sources of stress can include work, friends, school,'}, {'start': '90.582', 'end': '92.582', 'text': 'or financial problems.'}, {'start': '93.123', 'end': '95.632', 'text': 'Controlling stress starts with simple steps:'}, {'start': '96.702', 'end': '98.549', 'text': 'just ten minutes of meditation a day'}, {'start': '98.550', 'end': '100.550', 'text': 'reduces anxiety by a quarter.'}, {'start': '102.517', 'end': '105.880', 'text': 'One of the most effective ways to relieve stress is physical activity'}, {'start': '105.880', 'end': '107.638', 'text': 'and movement in nature,'}, {'start': '107.924', 'end': '109.924', 'text': 'which not only strengthens the body'}, {'start': '109.941', 'end': '111.941', 'text': 'but also helps to organize our thoughts.'}, {'start': '113.669', 'end': '117.618', 'text': 'Studies show that it reduces stress levels, improves mood,'}, {'start': '117.618', 'end': '119.045', 'text': 'and helps us focus.'}, {'start': '119.625', 'end': '121.791', 'text': 'Exercise, such as running or swimming,'}, {'start': '121.792', 'end': '125.387', 'text': 'releases endorphins in the body, the so-called happy hormones,'}, {'start': '125.387', 'end': '128.342', 'text': 'which help us calm down and find peace of mind.'}, {'start': '136.908', 'end': '139.214', 'text': 'When stressed, the body reacts quickly'}, {'start': '139.215', 'end': '141.075', 'text': 'to deal with a potential threat.'}, {'start': '141.286', 'end': '143.426', 'text': 'Breathing becomes rapid and shallow'}, {'start': '143.427', 'end': '145.427', 'text': 'to provide the body with more oxygen.  The'}, {'start': '146.004', 'end': '149.647', 'text': 'heart beats faster, distributing energy to where it is needed most.  At the'}, {'start': '149.988', 'end': '152.166', 'text': 'same time, your hands may become sweaty'}, {'start': '152.166', 'end': '153.822', 'text': 'as your body tries to cool itself.'}, {'start': '154.724', 'end': '156.520', 'text': 'Stress also affects other parts of the body: your'}, {'start': '156.520', 'end': '159.883', 'text': 'mouth becomes dry as your body conserves water and directs resources elsewhere, your'}, {'start': '159.883', 'end': '163.004', 'text': 'shoulders tense as your muscles prepare for action, and you'}, {'start': '163.646', 'end': '165.926', 'text': 'may feel butterflies in your stomach'}, {'start': '165.926', 'end': '168.932', 'text': 'as blood flow is diverted from the digestive system to the muscles.'}, {'start': '169.360', 'end': '170.914', 'text': 'Finally, your legs may tremble'}, {'start': '170.915', 'end': '174.074', 'text': 'as adrenaline prepares your body for a quick response.'}, {'start': '176.364', 'end': '178.033', 'text': 'But how to overcome this?'}, {'start': '178.034', 'end': '181.638', 'text': 'Fortunately, there are simple techniques that can help calm the brain and body.'}, {'start': '183.402', 'end': '186.765', 'text': 'If you feel your heart beating too fast and your hands starting to shake,'}, {'start': '186.765', 'end': '188.447', 'text': 'breathe slowly and deeply.'}, {'start': '189.073', 'end': '191.862', 'text': 'Breathe in through your nose, count to five in your mind.'}, {'start': '197.338', 'end': '199.593', 'text': 'Hold your breath and count to five.'}, {'start': '204.951', 'end': '207.919', 'text': 'Then exhale through your mouth, again counting to five.'}, {'start': '212.935', 'end': '214.935', 'text': 'Repeat this at least five times.'}, {'start': '214.936', 'end': '219.304', 'text': 'This helps lower adrenaline levels and sends a signal to the brain that everything is okay.  A'}, {'start': '221.378', 'end': '224.613', 'text': 'brain break is an activity that takes your mind away from mental work'}, {'start': '224.613', 'end': '227.224', 'text': 'and allows your brain and body to relax,'}, {'start': '227.224', 'end': '228.855', 'text': 'such as finger exercises.'}, {'start': '229.464', 'end': '232.113', 'text': 'Touch all the fingers of the same hand with your thumb in sequence,'}, {'start': '232.114', 'end': '234.114', 'text': 'starting with the smallest finger.'}, {'start': '234.727', 'end': '238.013', 'text': 'Go back and forth and focus only on this activity,'}, {'start': '238.474', 'end': '241.913', 'text': 'it helps to retune the brain and interrupt stressful thoughts.  The'}, {'start': '243.100', 'end': '246.704', 'text': '5 - 4 - 3 - 2 - 1 method is a simple way to relieve stress'}, {'start': '246.704', 'end': '248.271', 'text': 'and focus your thoughts.'}, {'start': '249.082', 'end': '251.630', 'text': 'To start, try to find five things you can see,'}, {'start': '253.441', 'end': '255.441', 'text': 'then four sounds you can hear,'}, {'start': '257.415', 'end': '259.924', 'text': 'identify three things you can touch,'}, {'start': '261.638', 'end': '263.880', 'text': 'try to find two smells you can smell,'}, {'start': '265.696', 'end': '267.772', 'text': 'and finally, taste one taste.'}, {'start': '269.514', 'end': '272.240', 'text': 'This method focuses attention on the present moment,'}, {'start': '272.240', 'end': '274.902', 'text': 'helping to calm down and reduce stress.'}]