rebecca couch & rosie bak. 12:05-1:00 - section 1: information about stress -how it affects the...
TRANSCRIPT
Stress management for teachers
and their students
Rebecca Couch & Rosie Bak
Objectives
Goal:
Participants will learn stress management techniques to use in both personal and professional settings.
Objectives: Identify three ways stress affects learning and health Participate in 10 different stress management
techniques Gain skills to be used both personally and
professionally Implement one new stress management technique
with your class next week
12:05-1:00 - Section 1: Information about stress-How it affects the body & mind-Types of stress
1:10-2:00 - Section 2: How life events affect our stress level
-Stress inventory -How stress affects learning-Stress management techniques
2:10-2:55 - Section 3: Stress management-Ways to manage stress-More stress management techniques-Personal commitment
Overview / Schedule
o Pressure perceived to be from the outside that can make you feel tense inside.
o The rate of wear & tear on the body.
o The nonspecific response of the body to any demand made upon it.
o It’s the way your mind and body react to any new, threatening or exciting situation.
What is stress?
o Think back about the last time you were stressed.
o What was the situation, how did it make you feel and what did you do to cope?
o Take the next two minutes to share with your neighbor
The last time I was stressed…
o Eustress is positive stress vs (dis)stress
o What are some examples of positive stress?
o What are some examples of negative stress?
Eustress vs. (dis)stress
http://info.profilesinternational.com/Portals/63683/images/BlogGraphDesignWeb2-resized-600.jpg
The relationship between stress and productivity
o In helpful ways (eustress): extra energy and motivation to meet physical/mental challenges, solve problems and reach goals
o In harmful ways (distress): can cause headaches, backaches, loss of appetite, fatigue, digestive problems, depression, difficulty focusing thoughts and impaired memory
How does stress manifest?
o Please take the next 2 minutes to brainstorm a list of at least 5 specific ways that stress symptoms manifest in students and teachers.
o Would anyone care to share their answers?
How does stress manifest?
o Guided visualization
o Can be very short or longer, flexible for time allowed
o Often used to focus the mind, athletes, test prep
o Scripts can be used or can be creative
http://kidsrelaxation.com/uncategorized/getting-the-big-perspective-hot-air-balloon-ride-script/
Stress management technique break
o Sympathetic nervous systemo Amygdalao Adrenal glandso Stress hormones
o Cortisolo Norepinephine
The physiological mechanism of stress
o Acute = isolated incidento Chronic = repeated, ongoingo Even a small stressor over time can cause
chronic (dis)stress, and increase risks for stress-related illness
Chronic stress vs. acute stress
o Allergies
o Change in appetite
o Back pain
o Chest pain
o Breathlessness
o Clammy hands
o Dizziness
o Fatigue
o Racing heartbeat
o Muscle tension
o Restlessness
o Rashes
o Sleeping problems
o Stomach aches
o High blood pressure
o Nightmares
Physical symptoms of stress
o Neglecting appearance
o Arguing
o Avoiding tasks and responsibilities
o Difficulty concentrating
o Being late to work
o Overeating
o Snapping at people
o Increasing use of alcohol or other drugs
o Crying easily
o Watching more TV
o Withdrawing from family and friends
Behavioral symptoms of stress
o Anger
o Anxiety
o Denial of a problem
o Depression
o Difficulty making decisions
o Loneliness
o Nervousness
o Feeling powerless
o Feeling unhappy for no reason
o Being easily upset
o Worrying frequently
o Feeling trapped
Emotional symptoms of stress
Stress management technique break
YogaRosie will guide us through a couple of tension-
releasing, yet energizing, yoga poses
(Warrior Pose, basic Sun Salutation, Tree Pose)
10 minute break
What life events are stressful?
• Stress inventory for adults
• Stress inventory for adolescents
https://www.ohrd.wisc.edu/home/portals/0/opc/2009/letting%20go%20of%20stress.pdf
inventory, suggestions for mood lifters
How are you managing your stress?
Please take a moment to list your most frequently used stress coping skills
Let’s share our coping strategies
Stress Management Technique Break
Progressive muscle relaxation (PMR)https://www.youtube.com/watch?v=HFwCKKa--18
Stress management technique break
Breathing/mindfulness meditationhttp://marc.ucla.edu/body.cfm?id=22
Stress management technique break
T’ai Chihttp://www.youtube.com/watch?v=k0oM30jMYjE
Stress Management Technique Break
1. “Free thinking,” a.k.a. stream-of-consciousness. Just write whatever comes to mind. No censorship or judgment. Five minutes. Keep your pen moving.
Journaling
2. Gratitude. What are you grateful for today?http://ripplerevolution.com/17-gratitude-prompting-questions-for-your-gratitude-journal/
http://marc.ucla.edu/body.cfm?id=22
Stress Management Technique Break
Affirmationshttp://www.the-guided-meditation-site.com/how-to-write-affirmations.html
Healthy & unhealthy ways to deal with stress
o The “4 A’s”o Avoido Altero Accepto Adapt
o 2 magic techniques we all know and love…o Dieto Exercise!
How to reduce stress through diet: CAFFEINE
Reduce or eliminate it!o Increases stress hormones epinephrine (adrenaline) &
cortisolo Can inhibit absorption of adenosine, a calming chemical o Can interrupt sleep (no caffeine after 2pm -- half-life of 12
hours)o Best time to consume is before exercise
On the other hand…o Moderate doses have been found to increase cognition
[NAVY SEALS STUDY]o 200 mg seems to be ideal dose (1-2 cups of coffee)
How to reduce stress through diet: NUTRITION
o Magnesium (natural tension reliever and reduces inflammation)o Dark leafy greenso Nuts & seedso Fisho Soybeanso Avocadoo Bananaso Dark chocolateo Low-fat yogurt
o Calcium (works hand-in-hand with Mg, to facilitate neural impulses)
o B vitamins (fruits, veggies, whole grains)o Smaller, more frequent meals
How to reduce stress through exercise
o Do what you loveo Schedule ito Be active with a friendo Mix it up to keep it interestingo Set SMART goalso And what we all know…o Gradually increase intensityo Consult a physician
Benefits of exercise for stress reduction
o Endorphins! o natural opioidso act as analgesics and mild sedatives
o Dopamine o increases with acute intense exerciseo improves mood and executive functioning
o Serotonin o increases with sustained cardiovascular exerciseo improves mood
o Regular exercise associated with increase ino BDNF (brain-derived neurotrophic factor)o Endocannabinoids
o Inhibits long term memoryo Can cause neural connections to withero Can kill neuronso Inhibits the formation of new brain cells &
neural connectionso Impacts specialized neurons called glial cells,
inhibiting their ability to clean waste and transport nutrients
o Reduces creativity, our big picture thinking and our planning for the future
o Reduces empathy and compassion; increases impulsivity
The effects of stress on learning
http://info.profilesinternational.com/Portals/63683/images/BlogGraphDesignWeb2-resized-600.jpg
The relationship between stress and productivity
Stress Management Technique Break
Mandalas + Music
Stress management apps and resources
Using iPad
Brainstorm: how can you help your students?
Where can you guide or send your students to get help/treatment?
Think: o school resourceso community organizationso parents o etc.
A personal pledge
Please write down at least one stress management activity, from today’s workshop, that you will try with your students in the upcoming week.
For Overachievers: Also list at least one activity you will personally try for your own stress management in the next week.
SOURCES / BIBLIOGRAPHY
About Health:
http://stress.about.com/od/stresshealth/a/caffeine.htm
Johns Hopkins School of Education:
http://education.jhu.edu/PD/newhorizons/strategies/topics/Keeping%20Fit%20for%20Learning/stress.html
Profiles International:
http://info.profilesinternational.com/Portals/63683/images/BlogGraphDesignWeb2-resized-600.jpg
Psychopharmacology:
http://www.ncbi.nlm.nih.gov/pubmed/12424548
How stress affects learning:
http://www.crackingthelearningcode.com/element31.html
SOURCES / BIBLIOGRAPHY
Stress Inventory:
https://www.ohrd.wisc.edu/home/portals/0/opc/2009/letting%20go%20of%20stress.pdf
On Musical Therapy, combined with exercise:
http://www.ncbi.nlm.nih.gov/pubmed/24368905
Exercise, pleasure and the brain:
http://www.psychologytoday.com/blog/the-compass-pleasure/201104/exercise-pleasure-and-the-brain
Gratitude journaling:
http://ripplerevolution.com/17-gratitude-prompting-questions-for-your-gratitude-journal/