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Adolescent Friendly School Initiative
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EMIRESSA VISION 2014MIRESSA VISION 2014
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STRESS IN ADOLESCENTS STRESS IN ADOLESCENTS AND ITS MANAGEMENTAND ITS MANAGEMENT
Adolescent Friendly School Initiative
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What do you understand by What do you understand by Stress?Stress?
• The way our body and mind react to life changesThe way our body and mind react to life changes
Adolescent Friendly School Initiative
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Adolescents and stress ?
• Teens are under more stress Teens are under more stress
• Since adolescence is a period of Since adolescence is a period of significant changessignificant changes
• physical, physical, • emotional, emotional, • social, and social, and • academic changes academic changes
many than at any other time of life.many than at any other time of life.
Adolescent Friendly School Initiative
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Where does stress come from ?Where does stress come from ?
Stress can come from Inside - – Body image – Not happy with the way you look – self-conscious feel everyone is staring at
you
Stress can come from Outside i.e. surroundings, environment
– Family ……..– School ….– Friends /Peers …– Society ….– Others ……
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Stresses Stresses physicalphysical
– Prolonged school hours
– Over-packed class rooms
– Transport– Pollution air, noise – Overcrowding road– Poor ventilation– Bad furniture
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Stresses Stresses psychologicalpsychological – Bullies, – Changing schools, – Conflicts with teacher, – Forced
competitiveness, – Falling grades, – Have to present in
class – Learning disorders, – Special recognition
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Stress psychosocial
• Relationships
• Peers –
– You want to spend time with peers but without parental supervision
– Their opinions more important than that of parents
• Conflicts with parents, friends
• Media internet
• Secret lives ……
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How do we react to stress?
• Reaction– FFF (Fight – Flight – Freeze)FFF (Fight – Flight – Freeze)
ULTIMATELY how each person reactshow each person reacts will decide how STRESS will affect YOUYOU
This means that whether we get “stressed “stressed out or not”out or not” depends mainly on USUS
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Signs and Symptoms of StressSigns and Symptoms of Stress Frequent headaches, jaw clenching or pain Gritting, grinding teeth Stuttering or stammering Tremors, trembling of lips, hands Neck ache, back pain, muscle spasms Light headedness, faintness, dizziness Ringing, buzzing or "popping sounds Frequent blushing, sweating Cold or sweaty hands, feet Dry mouth, problems swallowing Frequent colds, infections, herpes sores Rashes, itching, hives, "goose bumps" Unexplained or frequent "allergy" attacks Heartburn, stomach pain, nausea Excess belching, flatulence Constipation, diarrhea Difficulty breathing, sighing Sudden attacks of panic Chest pain, palpitations, Frequent urination Poor sexual desire or performance Excess anxiety, worry, guilt, nervousness Increased anger, frustration, hostility Depression, frequent or wild mood swings Increased or decreased appetite Increased anger, frustration, hostility Increased or decreased appetite Insomnia, nightmares, disturbing dreams Difficulty concentrating, racing thoughts Trouble learning new information Forgetfulness, disorganization, confusion Difficulty in making decisions. Feeling overloaded or overwhelmed. Frequent crying spells or suicidal thoughts Feelings of loneliness or worthlessness Little interest in appearance, punctuality Nervous habits, fidgeting, feet tapping Increased frustration, irritability, edginess Overreaction to petty annoyances Increased number of minor accidents Obsessive or compulsive behavior Reduced work efficiency or productivity Lies or excuses to cover up poor work Rapid or mumbled speech Excessive defensiveness or suspiciousness Problems in communication, sharing Social withdrawal and isolation Constant tiredness, weakness, fatigue Frequent use of over-the-counter drugs Weight gain or loss without diet Increased smoking, alcohol or drug use Excessive gambling or impulse buying
Adolescent Friendly School Initiative
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Adolescent Friendly School Initiative
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Signs and Symptoms of StressSigns and Symptoms of Stress
Physical
• Poor appetite or overeating
• Feeing tired and fatigued
• Various aches and pains ---headache body ache muscle pain
• Nausea & abdominal Pain
• Sleep problems
• Falling sick very often e.g. fever cough cold diarrhea
( because of lowering of immunity due to stress)
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Mental
• Feeling low • Nervousness and Anxiety• Excessive Anger or Depression • Being easily upset• Poor self confidence • Low self esteem• Lack of Concentration• Poor performance in studies
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Is STRESS good or bad for us ?
• Some amount of stress is essential for us to excel in life. This is good stress or “EUSTRESS”
• But when stress is too much then it reduces performance. This is bad stress or “DISTRESS “
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Inverted-U Hypothesis:Stress and Performance:Stress and Performance:
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Eustress
Inverted-U Hypothesis:Stress and Performance:Stress and Performance:
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Distress
Inverted-U Hypothesis:Stress and Performance:Stress and Performance:
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Inverted-U Hypothesis:Stress and Performance:Stress and Performance:
Adolescent Friendly School Initiative
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My prayer today
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Stress and PerformanceStress and Performance
Dealing more effectively with stress improves performance and the quality of life
It is like salt and pepper to life
Adolescent Friendly School Initiative
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Is STRESS good or bad for us ?
So all efforts should be to convert all So all efforts should be to convert all stresses into EUSTRESS –This can be stresses into EUSTRESS –This can be achieved by stress management techniques achieved by stress management techniques
All stresses can be GOOD
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Stress Management TipsStress Management Tips
• Making little changes in your life can really add up to a big feeling of relief.
• Learn to recognize when you are feeling stressed and simple ways you can relax.
• Take a break. Have a cold drink, get some fresh air, or close your eyes for a minute to refocus.
• Stay positive to help friends and family cope with stress.
• Let others know you're feeling overwhelmed and tell them how they can help.
• Allow yourself to simply say "no" to friends and family when you know you cannot meet their demands without becoming overwhelmed.
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Stress Management TipsStress Management Tips
• Be prepared for unexpected problems such as traffic, a lost pet or a family emergency.
• Prioritize. Take control of your "to do" list by deciding what's really most important on your list.
• Write down feelings of sadness, frustration or anger to get a clearer perspective of your emotions.
• Enjoy life's simple pleasures like colorful flowers, dancing, music, and social outings, etc.
• Share your talents to better the lives of others as well as your sense of well-being.
Adolescent Friendly School Initiative
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Exercise regularly. Have healthy eating habits never skip breakfast Reduce sedentary activities like TV Video games
etc. Eat healthy nutritious food. Avoid Junk food . Avoid excess caffeine intake eg tea coffee
chocolates and cola drinksDo NOT TAKE QUICK FIX REMEDIES like alcohol
tobacco and drugs
as they have long term and very harmful effects on your body and mind .
Stress Management PlanStress Management Plan
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• Practice time management • Learn relaxation exercises. • Rehearse and practice situations.• Learn practical coping skills.
• Decrease negative self talk. • Learn to feel good with a workable result –
Don’t be a perfectionist.• Build a network of friends.
Stress Management PlanStress Management Plan
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Breathing Awareness– Abdominal Breathing– Sigh Breathing
Progressive Muscle Relaxation
Visualization
Relaxation TechniquesRelaxation Techniques
Stress Management Plan:Stress Management Plan:
Adolescent Friendly School Initiative
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How to seek help to destressHow to seek help to destress
Stress Management Plan:Stress Management Plan:
Talk and confide to a person whom you trust : friend, parent, teacher, relative, etc.
If you feel that you are not able to cope with your distress do not hesitate to go to your - school counselor /family doctor/ adolescent pediatrician
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How do you recognize that you need professional help ?
• Deteriorating school performance Deteriorating school performance
• Inability to sleep or excessive sleep Inability to sleep or excessive sleep
• Losing or gaining weight Losing or gaining weight
• Feeling low or tired all the time Feeling low or tired all the time
• Mood swings : crying, getting angryMood swings : crying, getting angry
• Not wanting to talk to anybody Not wanting to talk to anybody
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The only difference between a diamond and a lump of coal is
that the diamond had a little more pressure put on it. –
ANONYMOUS
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KEY POINTSKEY POINTS
STRESS is very commonUse stress in a positive way– Limit NOT eliminate stress.– Use it to improve your performance.
Learn Coping Skills
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Thank YouThank You