Stress Busters Tackling it Together Stress What is
Stress Busters Tackling it Together!
Stress What is stress? • Stress is a natural response – it’s our body’s way of rising to a challenge and preparing to meet a tough situation with focus, stamina, and heightened alertness. • Stress is a part of normal, everyday life and is actually good for you. It is when we have too much stress or too many stressors all at once that it can become harmful and have a negatively impact.
What exactly is stress?
Lots of things cause stress in teenagers …. what do you think the top 5 reasons are?
Top 5 reasons for teenage stress are: 1. School (especially homework, exams and pressure to do well) 2. Relationships (with friends, boyfriends and girlfriends) 3. Life Changes (like leaving school, getting into university or getting a job) 4. Too many things to do; feeling unprepared or overwhelmed by tasks 5. Lack of sleep
ARE YOU FACING UNPRODUCTIVE STRESS? • sleeping poorly • feeling irritable about yourself or those around you • having troubles concentrating • having issues connecting with others • feeling panicky or down • appearing disengaged in class • avoiding school (absenteeism) • being defeatist (what’s the point? ) Talk to the person beside you; how many of these unproductive stressors are you currently or regularly experiencing? ? ?
BURNOUT Physical, emotional and mental exhaustion due to school related stress
Introducing Prince EA
So …. here we go! ANGELA’S TOP TEN STRESS BUSTERS
STRATEGIES I am going to provide you with many different strategies for stress management. You need to discover and explore what strategies work best for you.
First Three Questions I Will Ask You EAT SLEEP EXERCISE • Making sure that you get enough sleep, regular fresh air, physical activity, and eating well will have a huge impact on how you engage and perform with your
# 1 Stress Buster: Eating Well Make a healthy start! • In the morning, your body has been fasting for at least up to 12 hours. Blood sugars are at their lowest level. Not eating breakfast means that your body & brain, may be running in second gear. Slow and steady wins the race • Try to eat more whole grain foods, like wholemeal bread, brown rice and jacket potatoes, to keep your blood sugar levels steady throughout the day and prevent any slumps in energy or concentration. Eat iron-rich foods • Iron helps the body to carry oxygen to the brain. Too little can mean the brain isn’t working optimally. (lean red meat, healthy breakfast cereals, dark green leafy vegetables & lentils) Drink to think! • Even mild dehydration can be a major cause of fatigue. Too little water means that there’s not enough blood flowing around the body to bring essential oxygen and energy to the brain. Use caffeine wisely • Caffeine increases alertness, reaction times and ability to think clearly, but too much caffeine can make you irritable and jittery. Limit the number of cups of coffee you drink to 1 -2 per day.
SLEEP • 70% of Australian high # 2 Stress Buster school students are sleep deprived because of technology. • The situation is getting worse because 40% of students are self medicating with at least two energy drinks per day. • Lower grades correlate with less sleep.
How to improve your sleep: Limit caffeine, or preferably eliminate intake several hours before bed. Know your ideal bedtime and create a bedtime routine. Sleep in when you can. It's helpful to allow time for catch up sleep on the weekend. Limit technology before bed (at least one hour). The light from these devices and the stimulation delay the onset of sleep further. Mind your sleep rules on weekends, too. Staying up too late on weekends can make it harder to fall asleep on time on weeknights. It’s important to find balance.
# 3 Stress Buster EXERCISE • improves brain performance • Increases productively • Improves memory • you get sick less often • boosts self-confidence • helps you sleep better • *** prevents signs of aging too!
# 4 Stress Buster TIME MANAGEMENT: The 5 P’s to Time Management Perform to the best of your ability with what you can do Plan & Prioritise - Use a diary, Outlook calendar, desk calendar - BACK MAP! - Use your phone (NOT during class time) but for reminders for study times and due dates AVOID: Perfectionism & Procrastination
# 5 Stress Buster STUDY SKILLS: Study Timetable • Must have one and stick to it – commitment! • Lock in MUSTS 1 st, then OPTIONS • 2 hour sessions – 2 x 50/10 min • Study 50 min, then break for 10 (exercise) then at it again for 50, then break for 10 min • Reward yourself
# 6 Stress Buster WORKING TOGETHER – YOU ARE NOT ALONE Talk to your class about the importance of working as a team and supporting classmates in order to improve their results. Setting up study groups or a system where peers review each other’s work against the marking criteria are great ideas to try. • Help them try to realise failure isn’t fatal – mistakes areas for improvement, not the end
# 7 Stress Buster NEGATIVE SELF-TALK to POSITIVE I can’t do this English essay I can’t do this maths equation I don’t understand my science assessment I can’t do my speech in front of my peers
POSTIVELY REFRAMED STATEMENTS I can’t do this English essay …. YET! I can’t do this maths equation …. YET! I don’t understand my science assessment …. YET! I can’t do my speech in front of my peers …. . YET!
# 8 Stress Buster JUST BREATHE …. . and MEDITATE! BREATHING: In through the nose, out through the mouth; count 4 in/ count 4 out MEDITATION: Scientifically proven to …. - Improves overall mental helath & wellbeing - Slows down the aging process
# 9 Stress Buster BALANCE • Sleep – recommended 9 -10 hours • Healthy Diet – fresh whole foods vs occasional unhealthy food • Exercise – 30 mins/day • Limit work – legislation = no more than 12 hrs per week • Limit other sport/hobbies etc = Options • Breathing/ Meditating: 10 minutes a day • Be social – catch up with friends
# 10 Stress Buster REWARD YOURSELF Treat yourself to rewards …
Avoid… • Using digital devices half an hour before bed • Drinking coffee, tea or energy drinks in the evening (these will hinder sleep) • Comparing yourself to others • Cutting out all the enjoyment in your life • Setting irrational, unachievable goals
SUPERBETTER Super. Better is a tool created by game designers to help you build resilience and get stronger, happier and healthier. Interactive self-help program with modules for depression, generalised anxiety and worry, social Mindfulness meditation can be a valuable tool anxiety, relationship breakdown, and loss and for improving your mental wellbeing. grief. Research has shown that regular mindfulness practice can help you feel calmer and more positive, as well as giving you more energy, clarity and focus. Reach. Out. Worry. Time A popular interactive program that teaches Online program to help you manage worry and Reach. Out Worry. Time helps you track what cognitive-behaviour therapy skills for anxiety. you are worrying about, so you can notice preventing and coping with depression. patterns and try to address recurring Participation is free and anonymous. themes. Chances are, by the time your worry session does come around, it won’t seem so worrying after all. Helps young people to help take the fear out of having a conversation with a friend who might be struggling. This online app can help young people who are going through a tough time to access the most appropriate support services for them, based on their own unique symptoms and experiences. ‘Mood Mechanic Course’ – An online program for stress, worry, anxiety and depression in people aged 18 -24.
You are not alone… • If you feel your stress is becoming too much, speak to a friend, family member, teacher or guidance officer. • At times, you may prefer to speak via phone/ 1 800 650 890
Using stress to strive for GREATNESS!
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