Managing Stress and the HSC Years 11 and Michael Lamm School Counsellor Erina 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?

Stress – What is it? Feeling that's created when we react to particular events Feeling that's created when we react to particular events It's the body's way of rising to a challenge and preparing to meet a tough situation It's the body's way of rising to a challenge and preparing to meet a tough situation Provides focus, strength, stamina, and heightened alertness Provides focus, strength, stamina, and heightened alertness Natural physiological reaction Natural physiological reaction

Stress – What is it? Some stress is unavoidable Some stress is unavoidable Normal for all of us. It’s a natural part of life Normal for all of us. It’s a natural part of life Can actually make us perform better. If we react positively Can actually make us perform better. If we react positively

Stress – What is it? Some students thrive on stress. They use it as a way of getting motivated to do their best. Some students thrive on stress. They use it as a way of getting motivated to do their best. Working properly, the body's stress response enhances a person's ability to perform well under pressure. Working properly, the body's stress response enhances a person's ability to perform well under pressure. Stress response can also cause problems when it overreacts or fails to turn off and reset itself properly. Stress response can also cause problems when it overreacts or fails 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 depression As well as the above include: Continually looking sad and talking sadly Continually looking sad and talking sadly Negative self-talk and putting themselves down Negative self-talk and putting themselves down Talking about being unable to cope Talking about being unable to cope

What to do about it Parents if they seem too stressed raise the concern with them (gently), encourage them to seek advice from teachers, school counsellors or G.P. if they seem too stressed raise the concern with them (gently), encourage them to seek advice from teachers, school counsellors or G.P. Provide quiet, comfortable, well ventilated, well lit conditions. Adequate space free from distractions. Provide quiet, comfortable, well ventilated, well lit conditions. Adequate space free from distractions. Be positive – try not to over react to mood swings, irrational demands, poor tone / sarcasm. Avoid confrontations. Be positive – try not to over react to mood swings, irrational demands, poor tone / sarcasm. Avoid confrontations.

What to do about it Parents Provide healthy, balanced meals Provide healthy, balanced meals Encourage sensible levels of sleep and regular exercise Encourage sensible levels of sleep and regular exercise Encourage moderation at parties. Set positive example Encourage moderation at parties. Set positive example Highlight strengths and successes. Encourage them to see mistakes as something we can learn from Highlight strengths and successes. Encourage them to see mistakes as something we can learn from Set realistic expectations Set realistic expectations Avoid being picky – lights, chores, etc. Avoid being picky – lights, chores, etc.

What to do about it Parents Talk about the % value of a task to keep it in perspective Talk about the % value of a task to keep it in perspective Be informed – newsletter, information regarding process for submitting work, sickness, misadventure. Be informed – newsletter, information regarding process for submitting work, sickness, misadventure. Listen, listen, listen Listen, listen, listen Keep a sense of humour Keep a sense of humour Negotiate household chores Negotiate household chores Keep them involved in family Keep them involved in family

What to do about it Parents Verbal praise / recognition for personal best not place in grade. Sense of control Verbal praise / recognition for personal best not place in grade. Sense of control Give them a chance to problem-solve Give them a chance to problem-solve Maintain sense of family – unity, purpose Maintain sense of family – unity, purpose Contact school for clarification over tasks Contact school for clarification over tasks Contact Year Adviser or School Counsellor Contact Year Adviser or School Counsellor

What to do about it Students Take responsibility for yourself & well-being Take responsibility for yourself & well-being STUDY – Develop a positive attitude STUDY – Develop a positive attitude – See each new task as a chance to do well – See each new task as a chance to do well – Use realistic positive self-talk – Flexibility – Ability to change plans – Draw up a timetable –assignments, parties, work, etc. – Reward yourself for keeping to the timetable

What to do about it Students Review timetable as exams get closer. Make changes to allow more study time but leave time for fun Review timetable as exams get closer. Make changes to allow more study time but leave time for fun Make a daily ‘To Do’ list. Prioritise and do the important things first Make a daily ‘To Do’ list. Prioritise and do the important things first If working, negotiate hours with boss as exams get closer If working, negotiate hours with boss as exams get closer Take breaks e.g. 15 mins outside in fresh air Facebook is not a break Take breaks e.g. 15 mins outside in fresh air Facebook is not a break

What to do about it Students Learn to say ‘no’ Learn to say ‘no’ Set time aside for leisure and rest Set time aside for leisure and rest Know your peak times – morning / night. Schedule priority activities when energy level is highest Know your peak times – morning / night. Schedule priority activities when energy level is highest Focus on one thing at a time Focus on one thing at a time

What to do about it Students Take care of yourself Balance between physical, emotional, mental, spiritual needs Balance between physical, emotional, mental, spiritual needs Get plenty of sleep (8 – 10 hours) Get plenty of sleep (8 – 10 hours) Eat regularly and eat well Eat regularly and eat well Avoid medications except as advised by G.P. Avoid medications except as advised by G.P. Don’t smoke, reduce caffeine – try water, juice or herbal tea. Don’t smoke, reduce caffeine – try water, juice or herbal tea. Remember alcohol is a depressant – effects study Remember alcohol is a depressant – effects study

What to do about it Students Take care of yourself Build a support system – friends, classmates, family Build a support system – friends, classmates, family Support them too – suggest they see someone Support them too – suggest they see someone Physical activity – exercise every day Physical activity – exercise every day Spend time with animals – not party animals Spend time with animals – not party animals Laugh – see a funny movie, read a funny book Laugh – see a funny movie, read a funny book Use music to unwind or release tension Use music to unwind or release tension Practice relaxation techniques – see counsellor Practice relaxation techniques – see counsellor

What to do about it Students Take care of yourself If you feel you are getting too stressed or not coping or want advice on studying, talk with parents, carers, Y.A. or school counsellors If you feel you are getting too stressed or not coping or want advice on studying, talk with parents, carers, Y.A. or school counsellors

What is resilience? Video games - get through all sorts of obstacles to the next level, and then do the same again! Video games - get through all sorts of obstacles to the next level, and then do the same again! You can ‘power up’ by hitting or jumping on something and that would give you the strength to keep going. You can ‘power up’ by hitting or jumping on something and that would give you the strength to keep going.

What is resilience? Life is a bit like that. Life is a bit like that. You go through life trying to ‘get to the next level’, and there are all sorts of obstacles to stop you You go through life trying to ‘get to the next level’, and there are all sorts of obstacles to stop you Times when you can ‘power up’ to help you keep going. Times when you can ‘power up’ to help you keep going.

What is resilience? Bouncing back Bouncing back Coping with everything, keeping on going, and collecting something to help you is what resilience is all about. Coping with everything, keeping on going, and collecting something to help you is what resilience is all 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 resilience … Get and stay connected – friends, people, teams, clubs, organisations. Talk to people, help them and allow them to help you. Get and stay connected – friends, people, teams, clubs, organisations. Talk to people, help them and allow them to help you. Don’t give up – Deal with each problem before it becomes a crisis. Things will get better. You will get through it. Don’t give up – Deal with each problem before it becomes a crisis. Things will get better. You will get through it.

How to build your own resilience … Change happens – accept it. Change happens – accept it. Chance to alter your own future, not the end of the world. Chance to alter your own future, not the end of the world. Set realistic goals – long term then steps to achieve them. Set realistic goals – long term then steps to achieve them. These steps become short term goals. These steps become short term goals. Being realistic doesn’t mean accepting second best. As you reach each goal aim higher. Being realistic doesn’t mean accepting second best. As you reach each goal aim higher.

How to build your own resilience … Face up to problems – wishing problems away doesn’t work. Face up to problems – wishing problems away doesn’t work. Learn from difficulties - sometimes a crisis can help you develop better skills, make new friends and get to know yourself better. Learn from difficulties - sometimes a crisis can help you develop better skills, make new friends and get to know yourself better. Trust yourself to succeed – developing your communication and problem-solving skills will increase your confidence in your own ability to use those skills. Trust yourself to succeed – developing your communication and problem-solving skills will increase your confidence in your own ability to use those skills.

How to build your own resilience … Resist the temptation to turn every small problem into a “10 act drama” Resist the temptation to turn every small problem into a “10 act drama” Practise thinking positive thoughts Practise thinking positive thoughts Look after yourself – exercise, eat well, learn to relax Look after yourself – exercise, eat well, learn to relax

How can you become more resilient at managing future events. Identify a past event that caused you problems. 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 did you do it? What obstacles did you overcome and how did you do it? What did you learn that would help in the future? What did you learn that would help in the 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