Stress in School? Chuckle It Away in a

Healthy Way

Joanne Kinsey, M.S.Family & Community Health Sciences Educator

Atlantic & Ocean Counties

Megan Umbach, M.A.Ben Franklin Elementary School, Lawrence Twp.

Objectives

• Identify laughter’s relationship to a healthy lifestyle• Identify a toolbox of strategies that encourage the use of humor• Identify 3 strategies that can be adapted into your local program

What is stress

• Stress is your mind and body’s response or reaction to a real or imagined threat, event or change.

• Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment.

• Stress is a normal part of life.

In today’s world: what causes stress• Anxiety:

─ Uneasiness and distress about future uncertainties.• Changes in life’s expectations or demands:

─ Marriage, divorce, pregnancy, illness, bills, demands of work.• Disorganization:

─ Feeling unprepared and powerless.• Physical Constraints:

─ Physical exhaustion, lack of exercise, lack of sleep and diet.

• Time constraints: ─ Multiple projects and deadlines.

External stressors

• Physical Environment: Noise, bright lights, heat, confined spaces

• Social Interaction: Rudeness, bossiness, aggressiveness of others, bullying

• Organizational: Rules, regulations, “red tape”, deadlines

• Major Life Events: Birth, death, lost job, promotion, marital status change

• Daily Hassles: Commuting, misplaced keys, mechanical breakdowns

Internal stressors

• Lifestyle Choices: Caffeine, lack of sleep, overloaded schedule

• Negative Self – Talk: Pessimistic thinking, self criticism, over analyzing

• Mind Traps: Unrealistic expectations, taking things personally, all or nothing thinking, exaggeration, rigid thinking

• Personality Traits: Perfectionists, workaholics

Good stress

“Eustress”

Eustress occurs when your level of stress is high enough to motivate you to get things done. This type of stress provides you with focus and gives you your "competitive edge“.

• Performing tasks

• Performing in front of a group

• A competitive situation

Bad stress

“Distress”

Distress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.

• Difficult work environment

• Overwhelming sights and sounds

• Threat of personal injury

Cumulative stress

Is stress that….

• Piles up (like snowballs)• Increases with time• Deteriorates:

* Performance * Relationships * Health

This used to be called “Burnout”

Signs of cumulative stress

• Fatigue

• Detachment

• Depression

• Medication or drug use

• Irritability

• Paranoia, or irrational fears

• Derogatory speech or labeling of others

• Denial

• Increased workplace absences

• Irresponsibility

• Memory problems

Stress and the individual

• Social Support

• Skill Level

• Health

• Job complexity

• Self Esteem

• Gender

• Personality

Does everyone handle stress differently?

Do we cause our own stress?

75% of the stress we experience is self generated. How we perceive life or whether an event makes us feel threatened or stimulated, happy or sad - depends largely on how we perceive ourselves.

Recognizing that we create most of our own upsets is an important first step towards coping with them.

““I’m an old man now, and I have I’m an old man now, and I have known a great many problems in known a great many problems in

my life…most of which never my life…most of which never happened.happened.””

- Mark Twain- Mark Twain

• Muscle tension• Nausea• Headaches• Jaw, neck & back pain• Diarrhea• Sleep disturbances• Dry mouth, sweaty palms• Upper respiratory infections• Cold hands• Shallow Breathing

Physical changes:Physical changes:

Emotional changes

• Anxiety, worry, guilt, nervousness• Anger, frustration• Moodiness• Depression• Changes in appetite • Racing thoughts• Nightmares• Diminished concentration• Impaired memory or forgetfulness

Coping categories

Physical• Exercise• Nutrition

Emotional• Relaxation • Support systems• Humor

Controlling your stress can greatly reduce and even eliminate anxiety & Controlling your stress can greatly reduce and even eliminate anxiety & stress symptoms! Learning strategies and techniques can provide that stress symptoms! Learning strategies and techniques can provide that stress relief.stress relief.

Why exercise?

Regular exercise allows the body to return to a normal state faster by removing the byproducts of the fight or flight response by providing the opportunity to simulate fighting or running. Choose activities that promote personal satisfaction.

• Walking• Running• Swimming• Biking• Hiking• Involvement in negative activities will only increase one's

stress level.

What You Eat Influences Your:

• Mood• Food Cravings• Energy Level• Food & Blues• Stress & Diet• Sleep-Wake Cycle

• Tea, coffee, cocoaTea, coffee, cocoa

• Junk foods and fast foods Junk foods and fast foods

• Soft drinks Soft drinks

• Sugar Sugar

• AlcoholAlcohol

The following foods should be monitored due to increasing the body's The following foods should be monitored due to increasing the body's adrenaline, blood sugar, heart rate, blood pressure and respiration. adrenaline, blood sugar, heart rate, blood pressure and respiration.

Foods that contribute to stress

Foods helpful in relieving stress

Vitamins like B complex, C and E along with minerals like manganese, selenium and zinc are helpful in relieving stress. The following foods are rich in these substances.

• Fresh leafy vegetables mainly green and yellow • Fresh fruits • Soups • Yogurts • Fish • Skimmed milk • Herbal products

“It’s all about balance”

Snacks to Reduce Stress

• Fresh Fruit Salad• Vegetable-bean Soup• Low-fat Tortilla Chips with fat-free

refried beans and salsa• Popcorn• Raw veggies with low-fat dip• Salt-free pretzels

Quick Breakfast Choices

• Whole grain cereal and low-fat milk with fresh fruit or juice

• Peanut butter on whole grain toast• Cottage cheese and fruit• Fruit-yogurt smoothie• Oatmeal or hot cereal with low-fat milk

and fruit• Yogurt with low-fat granola/dried fruit• Eggs with whole grain toast and juice

Modifying Your Mood

• Eat regular meals & snacks including breakfast.• Eat meals with adequate complex carbohydrate

and protein.• Drink 6-8 cups of fluids daily.• Limit caffeine in the diet.• Limit sugar, candy, sweets to a minimum.• Limit high fat, fried foods to a minimum.• Limit salt in the diet to a minimum.• Follow the Food Guide Pyramid/Choose MyPlate to

balance your portions and your food choices.

Contributes to Mind/Body Balance

Maximizes Brain Power Enhances CreativityFacilitates CommunicationSupports the Change process

Taken from: Mary Kay Morrison, Humor Quest

What We KnowDifferences between Laughter and Humor

• HumorReduces stressDecreases depression

and anger Improves mood Increases self-esteemPromotes empowermentResearch on humor is

difficult because humor is a complex cognitive function.

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Laughter Increases pain tolerance Improves mental

functioning Improves

respiration/breathing Relaxes musclesResearch is still being

conducted as to additional benefits

Movement: Critical to Learning

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Exercise is the activity most likely to promote cognitive performance;– Increases oxygen to brain– Reduces stress– Improves mood– Heighten senses– Increases focus

A change of state is recommended every 10-15 minutes in the classroom. (Morrison; Humor Quest)

A Closer Look at Humor

What is Therapeutic Humor?Therapeutic humor is any intervention that promotes

health and wellness by stimulating a playful discovery, expression, or appreciation of the absurdity or incongruity of life’s situations.

AATH Association for Applied and Therapeutic Humor

What is Humergy?“Humergy describes the energy that radiates the optimistic joy of our inner spirit, reflects our unique

personality, and nourishes a healthy mind/body balance.”

Mary Kay Morrison

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Implications for student learning

Emotion Drives Attention and Learning!

What kind of emotions have we used in schools in the past? How has this impacted student learning?

Fear?

Anger?

GradesDiscipline

Assessment College PrepClass Rank

Truancy

GradesDiscipline

Assessment College PrepClass Rank

Truancy

Mood LifterMood Lifter

Change 5 Things

Contributes to Mind/Body Balance

• Humor relieves stress – Excess fear and anxiety can cause severe stress.– This stress can lead to health problems.– Humor can relieve stress and promote healing.

• Laughter is linked to healing – Humor is being used in Therapy (Association of Applied and Therapeutic

Humor)– Laughter releases endorphins in subjects watching comedy (Loma Linda

University study-Dr. Lee Berk, California)– Vigorous laughter is stimulating, increasing heart rate, blood pressure, and

circulation; circulating immune substance effectiveness, pulmonary ventilation, and alertness; and exercising the skeletal muscles. Following laughter there is a brief period during which blood pressure drops and heart rate, respiratory rate, and muscle activity decrease, resulting in relaxation (Fry, 1994).

Taken from: Mary Kay Morrison, Humor Quest

Maximizes Brain Capacity

• Humor alerts the limbic system, the attentional center of the brain.

• Information is more likely to be remembered if it has meaning and contains an emotional “hook”.

Humor gets attention• Humor requires processing of language discrepancies in

order to “get the joke” • Humor increases memory retrieval.• Advanced language skills are at the core of humor

development. One quality in identifying gifted students is recognizing their sense of humor.

• Humor is the number one characteristic that students desire in a teacher.

Taken from: Mary Kay Morrison, Humor Quest

Enhances Creativity

• The same qualities that are necessary for creative thinking are found in the expression of humor:– Imagination: Seeing the world a little

differently is the core of humor– Risk-taking: The ability to express “wild”

thoughts and ideas – Divergent thinking: making unusual

connections and linking different elements emerge with both humor and creativity

Taken from: Mary Kay Morrison, Humor Quest

Facilitates Communication• Humor provides insights into your own behavior and

that of others. Humor is part of emotional intelligence. It is the ability to recognize our own emotions and the emotions of others and to respond with positive energy-humergy!

• Humor:Mirrors confidence and the ability to laugh at yourself.Mirrors anger, fear and other emotions.Mirrors communication skills and risk taking ability.Mirrors temperament and mood.

Taken from: Mary Kay Morrison, Humor Quest

Supports the Change Process

• Change is difficult.• When we can find the humor in a difficult

situation we can begin to cope with the change.

• Group humor can emerge from coping with the change. It is often negative in nature.

Taken from: Mary Kay Morrison, Humor Quest

Creates an optimal learning environment!

• Increased productivity• Reduction of stress• Engagement of positive emotions• Effective classroom management• Creates trust

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We might as well post this sign in many of our institutions!

Mood LifterMood Lifter

60 Second Mirth Quake

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Humor is Risky!

A lot of folks practice safe humor. They only feel safe laughing in the following situations:

• With children• With animals• With drugs, alcohol• With strangers• Making fun of someone else

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Humordoomers; people who use negative humor to control and

manipulate others Humorphobia breeds humordoomers,

skilled crafters who use subtle techniques to suppress humor in the workplace.

Humordoomers are usually unhappy individuals stressed by the duel demands of accountability and limited time constraints.

• If we have fun, work will not get done!”• “If I am silly, I will not be seen as a professiona

l.”• “If we are laughing, they will not be learning.”• “I don’t have time for humor.”• “We cannot measure humor and the effect that

it has so it is “soft data” and does not have a place in the serious world”

Myths about Humor

Taken from: Mary Kay Morrison, Humor Quest

Inappropriate HumorWhen the impact is hurtful,

it is usually inappropriate, even if the intent is not so.

RidiculeSarcasm

Ethnic HumorGender Humor

.

“I hate being laughed at!”

Taken from: Mary Kay Morrison, Humor Quest

An indicator of trust in an organization is the ability to have fun FunWorks by Leslie Yerkes.

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Humor Builds TrustCultivate it in the Workplace

Humergy=Trust

Supports enhanced communication skills/builds relationships

Changes behavior of individuals and groupsRelieves stress and promotes healing Increases productivityReflects an environment of trust, hope,

optimism and love.

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Educator’s Tackle Box Humor infused in learning process

Hook, Line and Sinker

• The Hook: Capture and Retain Student Attention: (advance organizers)

• The Line: Expand Student Comprehension; (lesson plans)

• The Sinker: Increase the Opportunity For Memory Retention (feedback/reflection)

The purposeful use of humorwill maximize memory and facilitate learning.

Mary Kay Morrison 2008

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Summary• Humor defined; humergy• Humor is developmental• Humor benefits include:

Contributes to Mind/Body BalanceMaximizes Brain PowerEnhances CreativityFacilitates CommunicationSupports the Change processCreates an Optimal Environment for Learning

• Humordoomers and Humorphobia challenge humergy• Understanding your humor style contributes to

increasing your humor capacity• Humergy builds trust and an environment of optimal

learning.

Ground Rules

We laugh with each other, not at each other

We laugh voluntarily

We laugh because we accept the fact that life is sometimes silly, ludicrous, absurd, and just plain funny

All humor is good-natured and good hearted

Getting serious about laughter…

Misconceptions:

• You cannot die laughing

• You were not born with a sense of humor

• Sense of humor is not telling jokes

• Laughter is not the same thing as sense of humor

• You don’t need a reason to laugh

• Mirthful laughter may be the most helpful

• You don’t necessarily laugh because you feel good

• You can be both serious and humorous

The Benefits of LaughterIncreases antibodies in saliva that combats upper respiratory infections

Decreases serum cortisol: providing an antidote for the harmful effects of stress

Secrets an enzyme that protects the stomach from forming ulcers

Conditions the abdominal muscles

Aids in reducing symptoms of neuralgia and rheumatism

Has positive benefits on mental functions

Improves ventilation: helping reduce chronic respiratory conditions

Reduces blood pressure and heart rate Helps the body fight infection

Releases endorphins which provide natural pain relief

Helps move nutrients and oxygen to body tissues

Liberates interleukin-2 and other immune boosters

Changes perspective Makes you feel good!

Laughter Exercise Warm-Up

Laughter Exercises

How do you feel now???

Living the goodhearted lifestyle!

Eat a healthy diet everyday

Exercise, even if it is walking a few extra steps each day

Get enough sleep at night to feel rested

Drink water instead of high sugar drinks and soda

Spend time with people who are important to you

Laugh, laugh, laugh!

How can you use humor/laughter in your

practice?

Using Humor to Maximize LearningMary Kay Morrison

Rowman and Littlefield Education. Blue Ridge Summit, PA.

http://www.rowmaneducation.com

A complete bibliography can be found on Mary Kay’s web site at: www.questforhumor.com

Reference Books•The Psychology of Humor, Rod A. Martin 2007 •Why Zebra’s Don’t Get Ulcers, Robert Sapolsky 1998 •FunWorks, Leslie Yerkes, 2001,•A Biological Brain in a Cultural Classroom, Robert Sylwester, 2003

Additional resource;Association for Applied and Therapeutic Humor (AATH) http://aath.org/

Joanne Kinsey, MS, CFCS

Rutgers Cooperative Extension of Atlantic & Ocean Counties

jkinsey@njaes.rutgers.edu

www.njaes.rutgers.edu www.rutgers-atlantic.org

Megan Umbach, MA, NCC

School Counselor, Ben Franklin Elementary School

Lawrenceville, NJ

mumbach@ltps.org

www.ltps.org/BenFranklin.cfm

Contact Information