Helping Students Cope with Stress · 2019-08-05 · Lack of Time EXTRACURRICULAR STRESS 1. Sports...

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Helping Students Cope with Stress Pam Wright, Ph.D. Licensed Psychologist

Transcript of Helping Students Cope with Stress · 2019-08-05 · Lack of Time EXTRACURRICULAR STRESS 1. Sports...

Page 1: Helping Students Cope with Stress · 2019-08-05 · Lack of Time EXTRACURRICULAR STRESS 1. Sports 2. Clubs FAMILY STRESS 1. Parenting Styles 2. ... • Sleep • Progressive Muscle

HelpingStudentsCopewithStress

PamWright,Ph.D.LicensedPsychologist

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2015NYUStudyStudentsStress

• 48%report3+hoursofhomeworkanight

• Halfofstudentsreportbeingstressedeveryday

• 26%reporteddepressionatclinicallysignificantlevels

• Parentsreportmorestigmaaboutreceivingmentalhealthservicesthanstudents

• Higherstressreportedinmiddleincomefamilies

* Study looked at 128 High School Juniors

Study shows chronic stress leads to depression & anxiety

60%female

40%male

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CausesofStressinStudents

ACADEMICSTRESSORS1. Homework2. Grades3. Pressure

SOCIALSTRESSORS1. Alcohol/Drugs2. Race/Sexuality3. LoveLife4. SocialMedia/Friends5. Fashion6. Bullying7. Finances8. Gossip/Drama

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SOCIALSTRESSORS1. SocialMedia/Friends2. Fashion3. Bullying4. Gossip/Drama

EXTRACURRICULARSTRESS1. Sports2. Clubs3. LeadershipPositionsFAMILYSTRESS1. ParentingStyles2. FamilyIncome/Status3. Divorce4. Siblings

CausesofStressinStudents

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HEALTHSTRESSORS1. PhysicalAppearance2. Weight3. Self-Esteem4. Disease/Disability5. Puberty/MaturityOTHERSTRESSORS1. Future/Responsibilities2. LackofTime

EXTRACURRICULARSTRESS1. Sports2. ClubsFAMILYSTRESS1. ParentingStyles2. FamilyIncome/Status3. Divorce4. Siblings

CausesofStressinStudents

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• Emotional– Sad– Tired– Frustrated/Mad– Confused– Feelingguilty– Worriedaboutappearance– Decreasedconcentration– Poordecision-making

• Changeinsleeppatterns• Nailbiting/pacing• Decreasedconcentration• Weightgainorloss• Headachesorstomachissues• Agitation/irritability/loneliness• Cutting

SignsofStressinStudents

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• Emotional– Sad– Tired– Frustrated/Mad– Confused– Feelingguilty– Worriedaboutappearance– Decreasedconcentration– Poordecision-making

SignsofStressinStudents

• Behavioral– Isolation– Suddendropingrades– Takesextremerisks– Turnstodrugs&alcohol

• PhysicalChanges– Weight– Decreasedsleep– Somaticcomplaints– Increasedsweatorurination

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Asimpledefinitionofstress,isthatstressissynonymouswithchange

WhatisStress?

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WhatStressLooksLike

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TestAnxietyQuestionnaireNistandDiehl(1990)

Never Rarely SometimesOften Always1 2 3 4 5

• ___Ihavevisiblesignsofnervousnesssuchassweatypalms,shakyhands,andsoonrightbeforeatest.• ___Ihave"butterflies"inmystomachbeforeatest.• ___Ifeelnauseatedbeforeatest.• ___IreadthroughthetestandfeelthatIdonotknowanyoftheanswers.• ___Ipanicbeforeandduringatest.• ___Mymindgoesblankduringatest.• ___IremembertheinformationthatIblankedononceIgetoutofthetestingsituation.• ___Ihavetroublesleepingthenightbeforeatest.• ___Imakemistakesoneasyquestionsorputanswersinthewrongplaces.• ___Ihavedifficultychoosinganswers.• Nowaddupyourscoreonallthestatements.Scoreswillrangefrom10to50.Alowscore(10-19points)

indicatesthatyoudonotsufferfromtestanxiety.Infact,ifyourscorewasextremelylow(closeto10),alittlemoreanxietymaybehealthytokeepyoufocusedandtogetyourbloodflowingduringexams.Scoresbetween20and35indicatethat,althoughyouexhibitsomeofthecharacteristicsoftestanxiety,thelevelofstressandtensionisprobablyhealthy.Scoresover35suggestthatyouareexperiencinganunhealthyleveloftestanxiety.Youshouldevaluatethereason(s)forthedistressandidentifystrategies forcompensating.

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TheStressReliefDecisionTree

Doesitaffectme?

CanIdoanythingaboutit?

Whataremyoptions?

YES

YES

OPTION1

OPTION2

OPTION3

NO LetItGo!

Aretheoptionsreasonable? NO LetItGo!

YES

Isyouractionworththeeffort?

YES

NO LetItGo!

DOIT!

NO LetItGo!

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PositiveStressManagementTechniques

• Getorganized• Talktosomeone• Stopprocrastinating• Visualization• Sleep• ProgressiveMuscleRelaxation• Listentomusic• Exercise• Dosomethingcreative• PositiveThinking&Affirmations• Eathealthy

• Makeato-dolist• Spendtimewithananimal

orsmallchild• Thinkpositive• Cry• Developahobby• Haveahealthy,balanceddiet• Takeamentalhealthday• Pray• Keepajournal• Helpsomeone

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WaystoSupportaStressedStudent• Takethemseriously• Beavailabletolisten• Donotofferplatitudes

– Don’tsaythingslike,“Don’tworry”or“You’rejustover-reacting”

• Encourage– Encourageeffortinsteadof

grades– Encouragehealthyeatingand

exercisehabits– Encouragethemnottosmoke,

drinkoruseillegaldrugs– KeepinmindPARENTAL

PRESSURESONSTUDENTS!

• Teachcopingstrategies– Thinkthroughtheproblem

– Listprosandcons– Teachhowtomanageemotions

– Breakstressors,issuesandtasksintosmalleramounts

– Findstress-relievingactivities

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WaystoCopewithStress

• RelaxationSkills• PositiveThinking• CommunicationSkills• TimeManagementSkills• Self-CareSkills

…now, let’s learn some techniques!

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DevelopMindfulness

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KeepaRegularSchedule

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IdentifyYourRange

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Avoidthe“ActivityRollerCoaster”

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ChangeYourStressfulThinking

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BeAssertive

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OrganizationTips:The“Great8”1. Getorganizednow!Useideas,tips,toolsandmoretohelpyou

organizeyourschoolworkandyourlife!

2. LearntoavoidprocrastinationAbilitytobeatprocrastinationandlazinessisamongthemostimportanttimemanagementskillstolearn.Identifyyourcausesofprocrastinationandstartfightingitnow

3. Usedecisionmakingskills4. PrioritizationsavesyoutimePrioritizingskillsallowyouto

focusonwhatismostimportant.Learntosetprioritieswisely,andyouwillachievemoreandwillhavemorepersonaltime.

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OrganizationTips:The“Great8”5. Determineyourplan6. Useeffectivedelegationskills7. Buildcopingskills8. ImproveTimeManagement

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PamWright,Ph.D.LicensedPsychologist

ThankYou!


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