Stress and Anxiety are normal parts of life and something that everyone experiences to varying degrees. For many people, travel, trying new things, giving a presentation are exciting and something they look forward to. For others, being outside of their regular daily routine, unsure of what to expect, or standing in front of others can be create severe anxiety. A mild or moderate degree of stress can help motivate, focus and increase performance. Severe stress or anxiety can interfere with life events and functions. Anxiety is the number one diagnosed mental health disorder among children and teens. It is often difficult to recognise at first because it can present as physical symptoms (stomach ache, racing heart, shaking hands, difficulty breathing, etc.) or as emotional stress (unable to speak, negative thoughts, fear, etc.). Anxiety is highly treatable and best when addressed early. Many of our Grade 6-11 students experienced some stress and anxiety on their Week Without Walls trips when trying new activities, eating new foods, being out of their daily routines, and being away from family. In the coming weeks, Grade 9 & 11 students will be sitting for exams and G10 & 12 students are gearing up for their January exams. Teachers are already seeing increased stress and anxiety among students. What can help? Create a plan - Break big tasks, exam preparation or events into small steps that can be done a little at a time. Create a visual calendar or use apps like Wunderlist Prepare for the stress - Notice when stress is occurring, increasing or likely to come. Decide what helps you to make the stress or anxiety a bit smaller or less intense. Schedule in time to have fun, do stress-reducing activities or things that help you relax. Well-Being Activities - Eat well and regularly. Sleep enough and on a schedule. Breathe. Your breath can help regulate heart rate, body tension and give you something to focus your thoughts on for a few minutes to slow negative, racing thoughts. Unplug from social media and technology one hour before bed. Exercise gives the body a physical release for stress, is shown to improve moods, and can help with regulating sleep and appetite. Name the anxiety - There is a lot of power in giving the feelings you are experiencing a name. Call it whatever you want, but give it a title. Talk to someone or journal about the anxiety you are feeling. Positive sayings or Personal mantra - Decide on a positive thought you can repeat to yourself over and over when you begin to feel anxious or stressed. "I have worked hard and will do my best." "I may feel anxious now, but will feel better soon." "This one thing does not define me." "I am loved." "I will be okay." Video In the below Ted Talk by Kelly McConigal, Psychologist, she talks about how stress can be a positive factor.
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Sleep is something nearly all adolescents and adults love. So, why do we deny ourself something we love that is also good for us? If you love broccoli and know that it is healthy, you eat it more often. So do we act like sleep can be a negotiable or disposable item in our lives? Facts:
Great article: http://www.dailymail.co.uk/health/article-4874174/Why-never-hit-snooze-button.html Resources:
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February 2022
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