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Rebecca Couch & Rosie Bak. 12:05-1:00 - Section 1: Information about stress -How it affects the body & mind -Types of stress 1:10-2:00 - Section 2:

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Presentation on theme: "Rebecca Couch & Rosie Bak. 12:05-1:00 - Section 1: Information about stress -How it affects the body & mind -Types of stress 1:10-2:00 - Section 2:"— Presentation transcript:

1 Rebecca Couch & Rosie Bak

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3 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

4 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. 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.

5 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 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

6 o Eustress is positive stress vs (dis)stress o What are some examples of positive stress? o What are some examples of negative stress? o Eustress is positive stress vs (dis)stress o What are some examples of positive stress? o What are some examples of negative stress?

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8 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 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

9 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? 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?

10 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 the-big-perspective-hot-air-balloon-ride-script/ 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 the-big-perspective-hot-air-balloon-ride-script/

11 o Sympathetic nervous system o Amygdala o Adrenal glands o Stress hormones o Cortisol o Norepinephine o Sympathetic nervous system o Amygdala o Adrenal glands o Stress hormones o Cortisol o Norepinephine

12 o Acute = isolated incident o Chronic = repeated, ongoing o Even a small stressor over time can cause chronic (dis)stress, and increase risks for stress- related illness o Acute = isolated incident o Chronic = repeated, ongoing o Even a small stressor over time can cause chronic (dis)stress, and increase risks for stress- related illness

13 o Allergies o Change in appetite o Back pain o Chest pain o Breathlessness o Clammy hands o Dizziness o Fatigue 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

14 o Neglecting appearance o Arguing o Avoiding tasks and responsibilities o Difficulty concentrating o Being late to work o Overeating 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

15 o Anger o Anxiety o Denial of a problem o Depression o Difficulty making decisions o Loneliness 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

16 Yoga Rosie will guide us through a couple of tension- releasing, yet energizing, yoga poses (Warrior Pose, basic Sun Salutation, Tree Pose) Yoga Rosie will guide us through a couple of tension- releasing, yet energizing, yoga poses (Warrior Pose, basic Sun Salutation, Tree Pose)

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18 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 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

19 Please take a moment to list your most frequently used stress coping skills Let’s share our coping strategies Please take a moment to list your most frequently used stress coping skills Let’s share our coping strategies

20 Progressive muscle relaxation (PMR) https://www.youtube.com/watch?v=HFwCK Ka--18

21 Breathing/mindfulness meditation Breathing/mindfulness meditation

22 T’ai Chi T’ai Chi

23 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? questions-for-your-gratitude-journal/

24 Affirmations site.com/how-to-write-affirmations.html

25 o The “4 A’s” o Avoid o Alter o Accept o Adapt o 2 magic techniques we all know and love… o Diet o Exercise! o The “4 A’s” o Avoid o Alter o Accept o Adapt o 2 magic techniques we all know and love… o Diet o Exercise!

26 Reduce or eliminate it! o Increases stress hormones epinephrine (adrenaline) & cortisol o 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) Reduce or eliminate it! o Increases stress hormones epinephrine (adrenaline) & cortisol o 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)

27 o Magnesium (natural tension reliever and reduces inflammation) o Dark leafy greens o Nuts & seeds o Fish o Soybeans o Avocado o Bananas o Dark chocolate o 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 o Magnesium (natural tension reliever and reduces inflammation) o Dark leafy greens o Nuts & seeds o Fish o Soybeans o Avocado o Bananas o Dark chocolate o 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

28 o Do what you love o Schedule it o Be active with a friend o Mix it up to keep it interesting o Set SMART goals o And what we all know… o Gradually increase intensity o Consult a physician o Do what you love o Schedule it o Be active with a friend o Mix it up to keep it interesting o Set SMART goals o And what we all know… o Gradually increase intensity o Consult a physician

29 o Endorphins! o natural opioids o act as analgesics and mild sedatives o Dopamine o increases with acute intense exercise o improves mood and executive functioning o Serotonin o increases with sustained cardiovascular exercise o improves mood o Regular exercise associated with increase in o BDNF (brain-derived neurotrophic factor) o Endocannabinoids o Endorphins! o natural opioids o act as analgesics and mild sedatives o Dopamine o increases with acute intense exercise o improves mood and executive functioning o Serotonin o increases with sustained cardiovascular exercise o improves mood o Regular exercise associated with increase in o BDNF (brain-derived neurotrophic factor) o Endocannabinoids

30 o Inhibits long term memory o Can cause neural connections to wither o Can kill neurons o Inhibits the formation of new brain cells & neural connections o 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 o Inhibits long term memory o Can cause neural connections to wither o Can kill neurons o Inhibits the formation of new brain cells & neural connections o 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 List the nine reasons that stress kills learning List the nine reasons that stress kills learning

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32 Mandalas + Music

33 Using iPad

34 Where can you guide or send your students to get help/treatment? Think: o school resources o community organizations o parents o etc. Where can you guide or send your students to get help/treatment? Think: o school resources o community organizations o parents o etc.

35 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. 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.

36 About Health: Johns Hopkins School of Education: %20Fit%20for%20Learning/stress.html Profiles International: DesignWeb2-resized-600.jpg Psychopharmacology: How stress affects learning: About Health: Johns Hopkins School of Education: %20Fit%20for%20Learning/stress.html Profiles International: DesignWeb2-resized-600.jpg Psychopharmacology: How stress affects learning:

37 Stress Inventory: https://www.ohrd.wisc.edu/home/portals/0/opc/2009/letting%20g o%20of%20stress.pdf On Musical Therapy, combined with exercise: Exercise, pleasure and the brain: pleasure/201104/exercise-pleasure-and-the-brain Gratitude journaling: your-gratitude-journal/ Stress Inventory: https://www.ohrd.wisc.edu/home/portals/0/opc/2009/letting%20g o%20of%20stress.pdf On Musical Therapy, combined with exercise: Exercise, pleasure and the brain: pleasure/201104/exercise-pleasure-and-the-brain Gratitude journaling: your-gratitude-journal/


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