Stress

Stress

Stress response is the body’s way of protecting you. It can help you stay focused, energetic, and alert. However, stress can also cause damage to your health, mood, productivity, relationships and the quality of your life when you have too much stress.

Stress is caused by internal and external factors: major life changes, finances, loss, relationships, work, negative self-talk, pessimism, or lack of flexibility. When a person feels overwhelmed with these stressful factors, the nervous system becomes unbalanced. Stress can be dangerous when the warning signs are ignored and starts to feel normal. It is important to pay attention to the warning signs.

Warning Signs and What to Look for

Cognitive:

  • Memory Issues

  • Lack of Concentration

  • Poor Judgement

  • Thinking Negatively

  • Racing Thoughts

  • Constant Worries

Emotional:

  • Depression

  • Angry, Agitated, Moody, Irritable

  • Feeling Overwhelmed

  • Feeling Lonely

Behavioral:

  • Substance Usage

  • Eating Too Much or Too Little

  • Sleeping Too Much or Too Little

  • Procrastination

  • Substance Use

  • Nervous habits

Physical:

  • Aches and Pains

  • Diarrhea or Constipation

  • Nausea and Dizziness

  • Chest Pain

  • Rapid Heart Rate

  • Frequent Colds

Ways to Help

How to help students cope with their Stress Level

  • Listen and respond in a supportive way

  • Do an activity outside

  • Get Moving: Exercising regularly can increase your student’s mood

    • Exercise, walk, run, dance, jump around, stretch, or play a sport

    • Do a physical activity together, like an evening walk or playing ball

  • Connect to Others: Spending time or speaking with others can help calm a student’s nervous system and improve their mood

    • Encourage students to go for a walk with a friend while socially distancing

    • Suggest for them to call someone on the phone, like friends or family

    • They can chat online with a friend or a loved one or Zoom with a friend

    • Encourage them to join a group, school club, or activity

    • Offer to help them be a pen pal or volunteer their services somewhere

  • Use Their Senses: Sight, Sound, Taste, Smell, Touch

    • Encourage them to find a calming/happy image or go outside

    • Try playing music or encourage them to listen favorite songs or a peaceful sound

    • Maybe make one of their favorite foods or reward them with a treat for the hard work or eat something together.

    • Try to think if there a smell that makes them feel good, brings a happy memory?

    • Pet an animal, find a plushy blanket, or something soft and soothing

  • Learn to Relax: Suggest for your student to try yoga, mindfulness, breathing exercises, or do a calming activity like drawing, art, cooking, etc.

  • Eat Healthy: Foods can improve or worsen people’s moods

    • Try to avoid sugary snacks, junk food refined carbohydrates

    • Eat fruit, vegetables, protein and omega-3s

  • Get Rest: Get 8 hours of sleep, have consistent wake up/bed times, avoid screens before bed


Resources

  • Call your mental health professional

  • Healthcare provider, primary physician for referral

  • School staff, principals, counselor, psychologists, or teachers

  • A close friend or loved one

  • The closet trusting adult, family member, spiritual leader