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Stress management
- 1. ADOLESCENT FRIENDLY SCHOOL INITIATIVE ADOLESCENT FRIENDLY SCHOOL INITIATIVE IAP VISION 2007 IAP VISION 2007 AND ITS MANAGEMENT STRESS IN ADOLESCENTS
- 2. IAP VISION 2007 What do you understand by Stress? ADOLESCENT FRIENDLY SCHOOL INITIATIVE • The way our body and mind react to life changes
- 3. IAP VISION 2007 Adolescents and stress ? • Teens are under more stress • Since adolescence is a period of ADOLESCENT FRIENDLY SCHOOL INITIATIVE significant changes • physical, • emotional, • social, and • academic changes many than at any other time of life.
- 4. IAP VISION 2007 Where does stress come from ? Stress can come from Inside - – Body image – Not happy with the way you look ADOLESCENT FRIENDLY SCHOOL INITIATIVE – self-conscious feel everyone is staring at you Stress can come from Outside i.e. surroundings, environment – Family …….. – School …. – Friends /Peers … – Society …. – Others ……
- 5. IAP VISION 2007 Stresses physical – Prolonged school hours ADOLESCENT FRIENDLY SCHOOL INITIATIVE – Over-packed class rooms – Transport – Pollution air, noise – Overcrowding road – Poor ventilation – Bad furniture
- 6. IAP VISION 2007 Stresses psychological – Bullies, – Changing schools, – Conflicts with teacher, ADOLESCENT FRIENDLY SCHOOL INITIATIVE – Forced competitiveness, – Falling grades, – Have to present in class – Learning disorders, – Special recognition
- 7. IAP VISION 2007 Stress psychosocial • Relationships • Peers – ADOLESCENT FRIENDLY SCHOOL INITIATIVE – You want to spend time with peers but without parental supervision – Their opinions more important than that of parents • Conflicts with parents, friends • Media internet • Secret lives ……
- 8. IAP VISION 2007 How do we react to stress? • Reaction – FFF (Fight – Flight – Freeze) ADOLESCENT FRIENDLY SCHOOL INITIATIVE ULTIMATELY how each person reacts will decide how STRESS will affect YOU This means that whether we get “stressed out or not” depends mainly on US
- 9. IAP VISION 2007 Signs and Symptoms of Stress Frequent headaches, jaw clenching or pain Gritting, grinding teeth Stuttering or stammering Tremors, trembling of lips, hands Neck ache, back pain, muscle spasms Light headedness, faintness, dizziness Ringing, buzzing or "popping sounds Frequent blushing, sweating Cold or sweaty hands, feet Dry mouth, problems swallowing Frequent colds, infections, ADOLESCENT FRIENDLY SCHOOL INITIATIVE herpes sores Rashes, itching, hives, "goose bumps" Unexplained or frequent "allergy" attacks Heartburn, stomach pain, nausea Excess belching, flatulence Constipation, diarrhea Difficulty breathing, sighing Sudden attacks of panic Chest pain, palpitations, Frequent urination Poor sexual desire or performance Excess anxiety, worry, guilt, nervousness Increased anger, frustration, hostility Depression, frequent or wild mood swings Increased or decreased appetite Increased anger, frustration, hostility Increased or decreased appetite Insomnia, nightmares, disturbing dreams Difficulty concentrating, racing thoughts Trouble learning new information Forgetfulness, disorganization, confusion Difficulty in making decisions. Feeling overloaded or overwhelmed. Frequent crying spells or suicidal thoughts Feelings of loneliness or worthlessness Little interest in appearance, punctuality Nervous habits, fidgeting, feet tapping Increased frustration, irritability, edginess Overreaction to petty annoyances Increased number of minor accidents Obsessive or compulsive behavior Reduced work efficiency or productivity Lies or excuses to cover up poor work Rapid or mumbled speech Excessive defensiveness or suspiciousness Problems in communication, sharing Social withdrawal and isolation Constant tiredness, weakness, fatigue Frequent use of over-the-counter drugs Weight gain or loss without diet Increased smoking, alcohol or drug use Excessive gambling or impulse buying
- 10. ADOLESCENT FRIENDLY SCHOOL INITIATIVE IAP VISION 2007
- 11. IAP VISION 2007 Signs and Symptoms of Stress Physical • Poor appetite or overeating ADOLESCENT FRIENDLY SCHOOL INITIATIVE • Feeing tired and fatigued • Various aches and pains ---headache body ache muscle pain • Nausea & abdominal Pain • Sleep problems • Falling sick very often e.g. fever cough cold diarrhea ( because of lowering of immunity due to stress)
- 12. IAP VISION 2007 Mental • Feeling low • Nervousness and Anxiety • Excessive Anger or Depression ADOLESCENT FRIENDLY SCHOOL INITIATIVE • Being easily upset • Poor self confidence • Low self esteem • Lack of Concentration • Poor performance in studies
- 13. IAP VISION 2007 Is STRESS good or bad for us ? • Some amount of stress is essential for us to excel in life. This is good stress or “EUSTRESS” ADOLESCENT FRIENDLY SCHOOL INITIATIVE • But when stress is too much then it reduces performance. This is bad stress or “DISTRESS “
- 14. IAP VISION 2007 Stress and Performance: Inverted-U Hypothesis: ADOLESCENT FRIENDLY SCHOOL INITIATIVE
- 15. IAP VISION 2007 Stress and Performance: Inverted-U Hypothesis: ADOLESCENT FRIENDLY SCHOOL INITIATIVE Eustress
- 16. IAP VISION 2007 Stress and Performance: Inverted-U Hypothesis: ADOLESCENT FRIENDLY SCHOOL INITIATIVE Distress
- 17. IAP VISION 2007 Stress and Performance: Inverted-U Hypothesis: ADOLESCENT FRIENDLY SCHOOL INITIATIVE
- 18. IAP VISION 2007 Stress and Performance Dealing more effectively with stress improves performance and the quality of life ADOLESCENT FRIENDLY SCHOOL INITIATIVE It is like salt and pepper to life
- 19. IAP VISION 2007 Is STRESS good or bad for us ? All stresses can be GOOD ADOLESCENT FRIENDLY SCHOOL INITIATIVE So all efforts should be to convert all stresses into EUSTRESS –This can be achieved by stress management techniques
- 20. IAP VISION 2007 Stress Management Tips • Making little changes in your life can really add up to a big feeling of relief. • Learn to recognize when you are feeling stressed and ADOLESCENT FRIENDLY SCHOOL INITIATIVE simple ways you can relax. • Take a break. Have a cold drink, get some fresh air, or close your eyes for a minute to refocus. • Stay positive to help friends and family cope with stress. • Let others know you're feeling overwhelmed and tell them how they can help. • Allow yourself to simply say "no" to friends and family when you know you cannot meet their demands without becoming overwhelmed.
- 21. IAP VISION 2007 Stress Management Tips • Be prepared for unexpected problems such as traffic, a lost pet or a family emergency. • Prioritize. Take control of your "to do" list by ADOLESCENT FRIENDLY SCHOOL INITIATIVE deciding what's really most important on your list. • Write down feelings of sadness, frustration or anger to get a clearer perspective of your emotions. • Enjoy life's simple pleasures like colorful flowers, dancing, music, and social outings, etc. • Share your talents to better the lives of others as well as your sense of well-being.
- 22. IAP VISION 2007 Stress Management Plan Exercise regularly. Have healthy eating habits never skip breakfast Reduce sedentary activities like TV Video games ADOLESCENT FRIENDLY SCHOOL INITIATIVE etc. Eat healthy nutritious food. Avoid Junk food . Avoid excess caffeine intake eg tea coffee chocolates and cola drinks Do NOT TAKE QUICK FIX REMEDIES like alcohol tobacco and drugs as they have long term and very harmful effects on your body and mind .
- 23. IAP VISION 2007 Stress Management Plan • Practice time management • Learn relaxation exercises. ADOLESCENT FRIENDLY SCHOOL INITIATIVE • Rehearse and practice situations. • Learn practical coping skills. • Decrease negative self talk. • Learn to feel good with a workable result – Don’t be a perfectionist. • Build a network of friends.
- 24. IAP VISION 2007 Stress Management Plan: Relaxation Techniques ADOLESCENT FRIENDLY SCHOOL INITIATIVE Breathing Awareness – Abdominal Breathing – Sigh Breathing Progressive Muscle Relaxation Visualization
- 25. IAP VISION 2007 Stress Management Plan: How to seek help to destress Talk and confide to a person whom you trust : friend, parent, teacher, relative, etc. ADOLESCENT FRIENDLY SCHOOL INITIATIVE If you feel that you are not able to cope with your distress do not hesitate to go to your - school counselor /family doctor/ adolescent pediatrician
- 26. IAP VISION 2007 How do you recognize that you need professional help ? • Deteriorating school performance • Inability to sleep or excessive sleep ADOLESCENT FRIENDLY SCHOOL INITIATIVE • Losing or gaining weight • Feeling low or tired all the time • Mood swings : crying, getting angry • Not wanting to talk to anybody
- 27. IAP VISION 2007 The only difference between a diamond and a lump of coal is ADOLESCENT FRIENDLY SCHOOL INITIATIVE that the diamond had a little more pressure put on it. – ANONYMOUS
- 28. IAP VISION 2007 KEY POINTS STRESS is very common Use stress in a positive way – Limit NOT eliminate stress. ADOLESCENT FRIENDLY SCHOOL INITIATIVE – Use it to improve your performance. Learn Coping Skills
- 29. ADOLESCENT FRIENDLY SCHOOL INITIATIVE IAP VISION 2007 Thank You
Notes de l'éditeur
- Sources of Adolescent stress or Adolescent Stressors are again varied – but if we try to organize them in groups – I hope this is a good workable plan – although I am a very poor organizer – but I do not know how I could do it nicely - I feel all of us should have a very clear understanding of these stressors, as only then we can eliminate them from our dear adolescents. - Let us see them one by one -
- As If a boy has gone for a outing with her GF and they met an accident, and girl has broken her leg, now the boy has to inform her parents, his own parents, deal with the police, deal with the local public etc… just imagine the amount of nervousness – specially if his/her parents are like me – who have very fixed ideas about children and talk very little, similarly how impatient a girl or a boy is before his first dating. And if on the first date the girl asks for a dinner in a five star hotel, that too in a taxi to Dr Bansal’s son who hardly has 100 bucks in his pocket – think about his self image – it will certainly go down (does it mean I should keep 1000 in his pocket so that he can entertain many GFs not only one !) This decreased low self image coupled with nervousness and impatient behavior will lead to frustrations and this can be manifested either by depression when after returning he will not talk to any one – will sit very quite – looking in sky – or to the vacant wall – as if he is trying to count brush marks on the wall. Or he will start reacting violently – throwing objects and taking even the trivial remarks as very serious assaults on his personality.
- As If a boy has gone for a outing with her GF and they met an accident, and girl has broken her leg, now the boy has to inform her parents, his own parents, deal with the police, deal with the local public etc… just imagine the amount of nervousness – specially if his/her parents are like me – who have very fixed ideas about children and talk very little, similarly how impatient a girl or a boy is before his first dating. And if on the first date the girl asks for a dinner in a five star hotel, that too in a taxi to Dr Bansal’s son who hardly has 100 bucks in his pocket – think about his self image – it will certainly go down (does it mean I should keep 1000 in his pocket so that he can entertain many GFs not only one !) This decreased low self image coupled with nervousness and impatient behavior will lead to frustrations and this can be manifested either by depression when after returning he will not talk to any one – will sit very quite – looking in sky – or to the vacant wall – as if he is trying to count brush marks on the wall. Or he will start reacting violently – throwing objects and taking even the trivial remarks as very serious assaults on his personality.
- Stress is a term we use to describe an imbalance between the demands of life and that person’s ability to meet those demands. Stress, like anything else, can follow typical developmental stages. Children usually pick up on our moods quickly. They are usually the first to know something is not right. Then they begin to worry and assume that the thing wrong is their fault.