Jennifer Briskin, Ed.S., School Psychologist Improving Mental Health & Decreasing Anxiety Jennifer Briskin, Ed.S., School Psychologist

What is Anxiety? Uneasiness, worry, or tension we experience when we expect a real or perceived threat to our welfare. All humans experience anxiety. It is necessary for preparation and protection from danger. It can enhance our performance in stressful situations. 10-20% of school age children experience anxiety symptoms Psyching up and not psyching out!

When Does It Become Harmful? When it affect’s a child’s ability to learn, make friends, or have fun When it begins to impact a child’s functioning Difficulty sleeping Affects concentration and decision making (test anxiety) Thinking is unrealistic, catastrophic, and pessimistic Physical symptoms- stomachaches, nausea, vomiting. Perfectionism

Research Based Ways to Relax Belly breathing vs. chest breathing Having a list of your favorite things where you can see it Guided imagery Exploring Nature Yoga Art- provides emotional release Play! Repetitive phrases paired with breathing

Research Based Ways to Relax Eat dinner together Have family meetings Spend time with extended family members Plan game nights Go on a picnic Have a movie night Go on a “technology diet”

Test Anxiety Specific phobia where symptoms interfere with concentration, problem solving, and creative thinking during tests.

Causes of Test Anxiety Fear of failure Lack of preparation Poor test history

What Does it Feel Like? Going blank Frustration Thoughts like "I can't do this" or "I'm stupid"? Heart racing Breathing difficulties

Symptoms Physical symptoms. Headache, nausea, excessive sweating, shortness of breath, rapid heartbeat, light-headedness Emotional symptoms. Feelings of anger, fear, helplessness and disappointment Behavioral/Cognitive symptoms. Difficulty concentrating, thinking negatively and comparing yourself to others

Tips to Reduce Test Anxiety Before tests: Prepare and study Relaxation Techniques Practice self-talk Limit worrying to a specific “worry time” and say “not now” at other times Avoid talking about the test- anxiety can be contagious! Use different ways to study (ex: study groups, flashcards, talk about information with your stuffed animals)

Tips to Reduce Test Anxiety Before tests: Get enough sleep Eat a healthy breakfast

Tips to Reduce Test Anxiety Positive association between student’s concentration and memory and physical activity. Students who engage in frequent physical activity score better on achievement tests. Exercise!

Tips to Reduce Test Anxiety Before tests: Teach the material to a younger sibling or parent Recite important information aloud Set study goals (ex: I will study for 20 minutes and then I can play outside) https://www.youtube.com/watch?v=CINqtheDU4I

Tips to Reduce Test Anxiety During tests: Move on from difficult items Avoid comparing self to peers Use relaxation skills (“ooh breathing”) Body check! Positive self-task

Stop, Drop, and Roll Study by Cheek, Bradley, Reynolds, and Coy (2002) STOP- put your pencil down and place your hands on the cool surface of the table DROP- drop your head forward, take a deep breath ROLL- roll your head around 3 times Of the students who used this technique, 87.5% of them went on to pass their next benchmark assessment that they previously failed. Parents and teachers reported a reduction in stress-reaction behaviors.

Bibliotherapy https://www.youtube.com/watch?v=rMVI2YImN6 4 Anxious Adam Braves The Test By: Leo Trinidad

30 Books to Teach Empathy http://www.teachthought.com/pedagogy/50-of- the-best-books-to-teach-children-empathy/

Improving Mental Health In a state of well-being in which he/she realizes his or her own abilities They are able to cope with life’s normal stresses Feels unconditional love Is confident and has a high degree of self- esteem.

Improving Mental Health Draw attention to something specific the child has done- “I like the way you_____” Offer choices when appropriate, then respect and abide by their decisions. Offer many creative activities where your children can express their ideas and feelings. Offer your children opportunities for interacting and playing with other children.

Talk about Emotions Teach children that all emotions are ok. Validate their feelings using statements such as, “I can see that you are feeling nervous right now. Let’s figure out what the next step will be to make you feel better”. Allow them “Worry Time”

Build Up Self-Esteem

Improving Mental Health Do not accommodate every need: When we try to overprotect, we get in the way of children being able to develop their own problem-solving skills. 2. Teach Children to Problem Solve Set goals Engage your child in figuring out how to handle challenges

Questions/Comments? Thank you!