Managing Stress and the HSC Years 11 and 12 2010 Michael Lamm School Counsellor Erina High School

Managing Stress and the HSC

Years 11 and 12 2010

Michael LammSchool CounsellorErina High School

Stress …

•What is it?

• Is it all bad news?

•What can we do about it?

Resilience

•What is it?

•How do you get it?

Stress …

•Part of human condition since pre-history

•Driving

•Working

•Financial

•Relationships

Choices …

•Do something positive

•Let it consume you

•Do nothing

What… me worry?What… me worry?

What… me worry?What… me worry?

Stress – What is it?Stress – What is it?

• Feeling that's created when we react Feeling that's created when we react to particular eventsto particular events

• It's the body's way of rising to a It's the body's way of rising to a challenge and preparing to meet a challenge and preparing to meet a tough situation tough situation

• Provides focus, strength, stamina, Provides focus, strength, stamina, and heightened alertnessand heightened alertness

• Natural physiological reactionNatural physiological reaction


• Some stress is unavoidableSome stress is unavoidable

• Normal for all of us. It’s a natural Normal for all of us. It’s a natural part of lifepart of life

• Can actually make us perform better. Can actually make us perform better. If we react positivelyIf we react positively


• Some students thrive on stress. They Some students thrive on stress. They use it as a way of getting motivated use it as a way of getting motivated to do their best.to do their best.

• Working properly, the body's stress Working properly, the body's stress response enhances a person's ability response enhances a person's ability to perform well under pressure. to perform well under pressure.

• Stress response can also cause Stress response can also cause problems when it overreacts or fails problems when it overreacts or fails to turn off and reset itself properly.to turn off and reset itself properly.

What are the signs of stress?•Changes in sleep patterns

•Changes in appetite

•Substance abuse

• Irritability

•Anger

•Withdrawal

•Sense of hopelessness / despair

•Flatness of mood over time

Signs of depressionSigns of depression

As well as the above include:As well as the above include:

• Continually looking sad and talking Continually looking sad and talking sadlysadly

• Negative self-talk and putting Negative self-talk and putting themselves downthemselves down

• Talking about being unable to copeTalking about being unable to cope

What to do about itWhat to do about itParentsParents

• if they seem too stressed raise the if they seem too stressed raise the concern with them (gently), concern with them (gently), encourage them to seek advice from encourage them to seek advice from teachers, school counsellors or G.P.teachers, school counsellors or G.P.

• Provide quiet, comfortable, well Provide quiet, comfortable, well ventilated, well lit conditions. ventilated, well lit conditions. Adequate space free from distractions.Adequate space free from distractions.

• Be positive – try not to over react to Be positive – try not to over react to mood swings, irrational demands, poor mood swings, irrational demands, poor tone / sarcasm. Avoid confrontations.tone / sarcasm. Avoid confrontations.


• Provide healthy, balanced mealsProvide healthy, balanced meals

• Encourage sensible levels of sleep and Encourage sensible levels of sleep and regular exerciseregular exercise

• Encourage moderation at parties. Set Encourage moderation at parties. Set positive examplepositive example

• Highlight strengths and successes. Highlight strengths and successes. Encourage them to see mistakes as Encourage them to see mistakes as something we can learn fromsomething we can learn from

• Set realistic expectationsSet realistic expectations

• Avoid being picky – lights, chores, etc.Avoid being picky – lights, chores, etc.


• Talk about the % value of a task to Talk about the % value of a task to keep it in perspectivekeep it in perspective

• Be informed – newsletter, information Be informed – newsletter, information regarding process for submitting regarding process for submitting work, sickness, misadventure.work, sickness, misadventure.

• Listen, listen, listenListen, listen, listen

• Keep a sense of humourKeep a sense of humour

• Negotiate household choresNegotiate household chores

• Keep them involved in familyKeep them involved in family


• Verbal praise / recognition for personal Verbal praise / recognition for personal best not place in grade. Sense of best not place in grade. Sense of controlcontrol

• Give them a chance to problem-solveGive them a chance to problem-solve

• Maintain sense of family – unity, Maintain sense of family – unity, purposepurpose

• Contact school for clarification over Contact school for clarification over taskstasks

• Contact Year Adviser or School Contact Year Adviser or School CounsellorCounsellor

What to do about itWhat to do about itStudentsStudents

• Take responsibility for yourself & well-beingTake responsibility for yourself & well-being

• STUDYSTUDY – Develop a positive attitude – Develop a positive attitude

– – See each new task as a chance See each new task as a chance to do well to do well

– – Use realistic positive self-talkUse realistic positive self-talk

– – Flexibility – Ability to change Flexibility – Ability to change plansplans

– – Draw up a timetable –Draw up a timetable –assignments, assignments, parties, work, etc. parties, work, etc.

– – Reward yourself for keeping to Reward yourself for keeping to the the timetable timetable


• Review timetable as exams get closer. Review timetable as exams get closer. Make changes to allow more study time Make changes to allow more study time but leave time for funbut leave time for fun

• Make a daily ‘To Do’ list. Prioritise and do Make a daily ‘To Do’ list. Prioritise and do the important things firstthe important things first

• If working, negotiate hours with boss as If working, negotiate hours with boss as exams get closerexams get closer

• Take breaks e.g. 15 mins outside in fresh Take breaks e.g. 15 mins outside in fresh air Facebook is air Facebook is notnot a breaka break


• Learn to say ‘no’Learn to say ‘no’

• Set time aside for leisure and restSet time aside for leisure and rest

• Know your peak times – morning / night. Know your peak times – morning / night. Schedule priority activities when energy Schedule priority activities when energy level is highestlevel is highest

• Focus on one thing at a timeFocus on one thing at a time

What to do about itWhat to do about itStudentsStudents Take care of yourselfTake care of yourself• Balance between physical, emotional, Balance between physical, emotional,

mental, spiritual needsmental, spiritual needs• Get plenty of sleep (8 – 10 hours)Get plenty of sleep (8 – 10 hours)• Eat regularly and eat wellEat regularly and eat well• Avoid medications except as advised by Avoid medications except as advised by

G.P.G.P.• Don’t smoke, reduce caffeine – try water, Don’t smoke, reduce caffeine – try water,

juice or herbal tea.juice or herbal tea.• Remember alcohol is a depressant – effects Remember alcohol is a depressant – effects

studystudy


Take care of yourselfTake care of yourself

• Build a support system – friends, classmates, Build a support system – friends, classmates, familyfamily

• Support them too – suggest they see someoneSupport them too – suggest they see someone

• Physical activity – exercise every dayPhysical activity – exercise every day

• Spend time with animals – not party animalsSpend time with animals – not party animals

• Laugh – see a funny movie, read a funny bookLaugh – see a funny movie, read a funny book

• Use music to unwind or release tensionUse music to unwind or release tension

• Practice relaxation techniques – see counsellorPractice relaxation techniques – see counsellor

What to do about itWhat to do about it

StudentsStudents

Take care of yourselfTake care of yourself

• If you feel you are getting too If you feel you are getting too stressed or not coping or want advice stressed or not coping or want advice on studying, talk with parents, on studying, talk with parents, carers, Y.A. or school counsellorscarers, Y.A. or school counsellors

What is resilience?What is resilience?

• Video games - get through all sorts Video games - get through all sorts of obstacles to the next level, and of obstacles to the next level, and then do the same again! then do the same again!

• You can ‘power up’ by hitting or You can ‘power up’ by hitting or jumping on something and that jumping on something and that would give you the strength to keep would give you the strength to keep going.going.


• Life is a bit like that. Life is a bit like that.

• You go through life trying to ‘get to You go through life trying to ‘get to the next level’, and there are all sorts the next level’, and there are all sorts of obstacles to stop youof obstacles to stop you

• Times when you can ‘power up’ to Times when you can ‘power up’ to help you keep going.help you keep going.


• Bouncing backBouncing back

• Coping with everything, keeping on Coping with everything, keeping on going, and collecting something to going, and collecting something to help you is what resilience is all help you is what resilience is all about.about.

What helps you to become resilient?

•A caring and supportive family

•Caring friends who you can trust

•Being encouraged to try

•Setting realistic goals and reaching them

•Confidence in your own abilities

•Communicating with others

•Using your own problem-solving skills

•Managing strong feelings like anger

How to build your own How to build your own resilience …resilience …

• Get and stay connected – friends, Get and stay connected – friends, people, teams, clubs, organisations. people, teams, clubs, organisations. Talk to people, help them and allow Talk to people, help them and allow them to help you.them to help you.

• Don’t give up – Deal with each Don’t give up – Deal with each problem problem beforebefore it becomes a crisis. it becomes a crisis. Things will get better. You will get Things will get better. You will get through it.through it.


• Change happens – accept it. Change happens – accept it.

• Chance to alter your own future, not the Chance to alter your own future, not the end of the world.end of the world.

• Set realistic goals – long term then steps Set realistic goals – long term then steps to achieve them. to achieve them.

• These steps become short term goals. These steps become short term goals.

• Being realistic doesn’t mean accepting Being realistic doesn’t mean accepting second best. As you reach each goal aim second best. As you reach each goal aim higher.higher.


• Face up to problems – wishing problems Face up to problems – wishing problems away doesn’t work.away doesn’t work.

• Learn from difficulties - sometimes a crisis Learn from difficulties - sometimes a crisis can help you develop better skills, make can help you develop better skills, make new friends and get to know yourself better.new friends and get to know yourself better.

• Trust yourself to succeed – developing your Trust yourself to succeed – developing your communication and problem-solving skills communication and problem-solving skills will increase your confidence in your own will increase your confidence in your own ability to use those skills.ability to use those skills.


• Resist the temptation to turn every Resist the temptation to turn every small problem into a “10 act drama”small problem into a “10 act drama”

• Practise thinking positive thoughtsPractise thinking positive thoughts

• Look after yourself – exercise, eat Look after yourself – exercise, eat well, learn to relaxwell, learn to relax

How can you become more resilient How can you become more resilient at managing future events. at managing future events.

Identify a past event that caused you Identify a past event that caused you problems. Ask yourselfproblems. Ask yourself

• How were you affected?How were you affected?

• Who helped you?Who helped you?

• Who did you help?Who did you help?

• What obstacles did you overcome and how What obstacles did you overcome and how did you do it?did you do it?

• What did you learn that would help in the What did you learn that would help in the future?future?

• What did you learn about yourself?What did you learn about yourself?

Who to talk to …•Parents

•Friends

•Head Teachers and Class Teachers

•Careers Adviser

•School Executive

•School Counsellors – Michael Lamm – Trish Stephens

Documents

Managing Stress and the HSC Years 11 and 12 2010 Michael Lamm School Counsellor Erina High School