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HelpingStudentsCopewithStress
PamWright,Ph.D.LicensedPsychologist
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2015NYUStudyStudentsStress
• 48%report3+hoursofhomeworkanight
• Halfofstudentsreportbeingstressedeveryday
• 26%reporteddepressionatclinicallysignificantlevels
• Parentsreportmorestigmaaboutreceivingmentalhealthservicesthanstudents
• Higherstressreportedinmiddleincomefamilies
* Study looked at 128 High School Juniors
Study shows chronic stress leads to depression & anxiety
60%female
40%male
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CausesofStressinStudents
ACADEMICSTRESSORS1. Homework2. Grades3. Pressure
SOCIALSTRESSORS1. Alcohol/Drugs2. Race/Sexuality3. LoveLife4. SocialMedia/Friends5. Fashion6. Bullying7. Finances8. Gossip/Drama
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SOCIALSTRESSORS1. SocialMedia/Friends2. Fashion3. Bullying4. Gossip/Drama
EXTRACURRICULARSTRESS1. Sports2. Clubs3. LeadershipPositionsFAMILYSTRESS1. ParentingStyles2. FamilyIncome/Status3. Divorce4. Siblings
CausesofStressinStudents
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HEALTHSTRESSORS1. PhysicalAppearance2. Weight3. Self-Esteem4. Disease/Disability5. Puberty/MaturityOTHERSTRESSORS1. Future/Responsibilities2. LackofTime
EXTRACURRICULARSTRESS1. Sports2. ClubsFAMILYSTRESS1. ParentingStyles2. FamilyIncome/Status3. Divorce4. Siblings
CausesofStressinStudents
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• Emotional– Sad– Tired– Frustrated/Mad– Confused– Feelingguilty– Worriedaboutappearance– Decreasedconcentration– Poordecision-making
• Changeinsleeppatterns• Nailbiting/pacing• Decreasedconcentration• Weightgainorloss• Headachesorstomachissues• Agitation/irritability/loneliness• Cutting
SignsofStressinStudents
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• Emotional– Sad– Tired– Frustrated/Mad– Confused– Feelingguilty– Worriedaboutappearance– Decreasedconcentration– Poordecision-making
SignsofStressinStudents
• Behavioral– Isolation– Suddendropingrades– Takesextremerisks– Turnstodrugs&alcohol
• PhysicalChanges– Weight– Decreasedsleep– Somaticcomplaints– Increasedsweatorurination
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Asimpledefinitionofstress,isthatstressissynonymouswithchange
WhatisStress?
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WhatStressLooksLike
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TestAnxietyQuestionnaireNistandDiehl(1990)
Never Rarely SometimesOften Always1 2 3 4 5
• ___Ihavevisiblesignsofnervousnesssuchassweatypalms,shakyhands,andsoonrightbeforeatest.• ___Ihave"butterflies"inmystomachbeforeatest.• ___Ifeelnauseatedbeforeatest.• ___IreadthroughthetestandfeelthatIdonotknowanyoftheanswers.• ___Ipanicbeforeandduringatest.• ___Mymindgoesblankduringatest.• ___IremembertheinformationthatIblankedononceIgetoutofthetestingsituation.• ___Ihavetroublesleepingthenightbeforeatest.• ___Imakemistakesoneasyquestionsorputanswersinthewrongplaces.• ___Ihavedifficultychoosinganswers.• Nowaddupyourscoreonallthestatements.Scoreswillrangefrom10to50.Alowscore(10-19points)
indicatesthatyoudonotsufferfromtestanxiety.Infact,ifyourscorewasextremelylow(closeto10),alittlemoreanxietymaybehealthytokeepyoufocusedandtogetyourbloodflowingduringexams.Scoresbetween20and35indicatethat,althoughyouexhibitsomeofthecharacteristicsoftestanxiety,thelevelofstressandtensionisprobablyhealthy.Scoresover35suggestthatyouareexperiencinganunhealthyleveloftestanxiety.Youshouldevaluatethereason(s)forthedistressandidentifystrategies forcompensating.
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TheStressReliefDecisionTree
Doesitaffectme?
CanIdoanythingaboutit?
Whataremyoptions?
YES
YES
OPTION1
OPTION2
OPTION3
NO LetItGo!
Aretheoptionsreasonable? NO LetItGo!
YES
Isyouractionworththeeffort?
YES
NO LetItGo!
DOIT!
NO LetItGo!
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PositiveStressManagementTechniques
• Getorganized• Talktosomeone• Stopprocrastinating• Visualization• Sleep• ProgressiveMuscleRelaxation• Listentomusic• Exercise• Dosomethingcreative• PositiveThinking&Affirmations• Eathealthy
• Makeato-dolist• Spendtimewithananimal
orsmallchild• Thinkpositive• Cry• Developahobby• Haveahealthy,balanceddiet• Takeamentalhealthday• Pray• Keepajournal• Helpsomeone
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WaystoSupportaStressedStudent• Takethemseriously• Beavailabletolisten• Donotofferplatitudes
– Don’tsaythingslike,“Don’tworry”or“You’rejustover-reacting”
• Encourage– Encourageeffortinsteadof
grades– Encouragehealthyeatingand
exercisehabits– Encouragethemnottosmoke,
drinkoruseillegaldrugs– KeepinmindPARENTAL
PRESSURESONSTUDENTS!
• Teachcopingstrategies– Thinkthroughtheproblem
– Listprosandcons– Teachhowtomanageemotions
– Breakstressors,issuesandtasksintosmalleramounts
– Findstress-relievingactivities
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WaystoCopewithStress
• RelaxationSkills• PositiveThinking• CommunicationSkills• TimeManagementSkills• Self-CareSkills
…now, let’s learn some techniques!
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DevelopMindfulness
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KeepaRegularSchedule
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IdentifyYourRange
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Avoidthe“ActivityRollerCoaster”
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ChangeYourStressfulThinking
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BeAssertive
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OrganizationTips:The“Great8”1. Getorganizednow!Useideas,tips,toolsandmoretohelpyou
organizeyourschoolworkandyourlife!
2. LearntoavoidprocrastinationAbilitytobeatprocrastinationandlazinessisamongthemostimportanttimemanagementskillstolearn.Identifyyourcausesofprocrastinationandstartfightingitnow
3. Usedecisionmakingskills4. PrioritizationsavesyoutimePrioritizingskillsallowyouto
focusonwhatismostimportant.Learntosetprioritieswisely,andyouwillachievemoreandwillhavemorepersonaltime.
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OrganizationTips:The“Great8”5. Determineyourplan6. Useeffectivedelegationskills7. Buildcopingskills8. ImproveTimeManagement
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PamWright,Ph.D.LicensedPsychologist
ThankYou!