How To Manage Stress In Elementary School Students
Younger elementary school students are mostly getting used to the routine of the school day. But in later elementary grades, the responsibilities required of schoolwork and thoughts of disappointing parents or teachers can be stressful. Teaching students at this age how to manage stress in school can help them adjust to online, virtual, or traditional schooling without getting overwhelmed.
Listen to calming music when its time to focus.
Music can help young learners get used to moving from one task to another. Music can also help students study. Try getting ready for the school day with upbeat music and switching to instrumental or downtempo music when working on individual assignments that require focus.
Plan breaks to do things that arent school-related.
Its unrealistic to expect a first- or second-grader to sit still through a full day of live virtual lessons. Thats why its important to schedule snack breaks, playtime, game time, or other activities that are not learning-focused throughout the day. Stress-management games for students can be as simple as taking a break to play a card or board game before beginning the next lesson. Set time limits for breaks so that students know when its time to move on to the next task.
Relax and learn mindfulness through sensory experiences.
Test Anxiety & How To Treat It
Most people get nervous before taking a test. In fact, feeling nervous motivates us to study so we can pass! But for some students, it goes beyond feeling nervous to the point that it causes them to freeze up and be unable to perform well. In this section, we discuss the definition and symptoms of test anxiety and how students can prevent it from getting out of control.
Number Two: Positive Thinking
Stress makes you a pessimist.
When you feel stressed
Theres a good chance youre focused on all your problems, on everything that could go wrong, or on how unfair your life is.
Pay attention when you start thinking these negative thoughts. Just because youre having these thoughts doesnt mean youre right .
You need to break the pattern of looking at situations from a negative point of view.
Turn your thoughts around, find whatever is positive in the situation and focus on that. Stress will vanish when you become more upbeat.
Heres an example:
If you go back to your dorm after class and find that your roommate left a mess, your current reaction may be anger, accompanied by tension and stress in your body.
In place of those negative feelings, you can use the messy room as a chance to have the conversation youve been putting off. Let your roommate know that you arent going to clean up after them anymore and that they need to do their share in keeping things neat.
An optimistic person finds an opportunity in the messy situation! Effectively dealing with stress all starts with changing your mindset.
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Mental Physical & Emotional Signs Of Stress
The question is
What do you do when youre in class taking notes, and all of a sudden you feel your heart racing and sweat forming on your forehead?
What can you do about situations where you spent the last hour reading in the library and you dont remember any of it?
What if youre in the dining hall with your friends, someone asks you a question, and you dont hear them because youre thinking about the exam you have in the morning?
Im sure that these mental and physical symptoms sound familiar. You may have signs of emotional stress, as well.
Its clear that:
When stress starts to take over your college life, you need to know what to do.
You need techniques to bring yourself back to feeling in control. And as a busy student, ways to deal with stress that are both quick and easy are especially important.
In this post, Im going to share with you 4 super easy and quick ways to calm yourself down. Try them out and see what works for you in different situations.
Tips To Help You Stop Stressing Out Over School
Freshman at the University of Pennsylvania
Everyone deals with stress. It is an unfortunate reality of human nature. There are expectations that aren’t always met and events that occur outside of our control. For many teens, a large source of this stress is school-related. On top of juggling extracurricular activities and a social life, we have to manage homework and studying while trying to stay sane. Sometimes, when the workload seems endless, we can’t even imagine how we will survive the week. Although stress is inevitable, there are a few steps you can take to make it a little more manageable. These seven tips are lessons I’ve learned on how to deal with stress more effectively.1. Make a study schedule.As annoying as it is to write down all of your assignments, putting what you need to get done on paper instead of keeping it in your head can be incredibly helpful. You can also estimate the time each task will take you so that you can plan when you will do each assignment. Writing this down will help you stop procrastinating and keep you from worrying about the lack of time you have. As an added bonus, there is immense relief that comes with crossing something off of your list.
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Hotlines Online Communities And Additional Resources
Oregon YouthLine is a teen-to-teen hotline that can be beneficial to those facing school stress and related pressures. To get help, teens just need to call 877.968.8491, text teen2teen to 839863, email or chat online at the organizations website. PBS also provides a directory of different hotlines and mental health organizations for teens. These include:
- National Safe Place, an organization that helps teens in crisis: 1-888-290-7233
- The Trevor Project, a hotline that helps LGBTQ+ youth: 866-4-U-TREVOR
- National Suicide Prevention Lifeline: 1-800-273-TALK
How Teachers Can Help Limit Student Stress
Because children and teens spend most of the day in classrooms, teachers can play a powerful role in limiting stress. One way to “displace nervous energy,” according to mental health professional Stefanie Juliano, is to allow students to use standing desks, sit on exercise balls or even work on the floor. She also suggests creating a quiet, serene corner by adding a beanbag chair, relaxing pictures and positive sayings.
Below are some additional ideas teachers can use to limit stress in the classroom:
- Limit homework overload
Teachers can work together as a team to avoid piling on too much homework on the same nights or scheduling tests on the same day.
- Keep kids moving
No matter how old students are they can benefit from moving around the room, working at “stations,” taking stretching breaks, etc.
- Play music
Studies show music helps people relax and focus. Classical music is great for the classroom and can serve as a model for students when they study at home.
- Schedule time to organize
In the lower grades, desks can get messy quickly but in older grades lockers can get out of control too. Taking time out to throw away old papers and sharpen pencils can help students feel more in control.
Talking about issues bothering students doesn’t have to take up a lot of instructional time. Even five minutes going over concerns, writing them on the board and addressing them later can help students put them aside.
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Why Is Stress Management Important For College Students
If left unaddressed, stress can lead to depression and anxiety in students. This can, in turn, negatively impact school and work performance and personal relationships with family, friends, co-workers, and peers.
Adopting a stress-management regimen is one of the best ways to avoid and ameliorate problems related to stress. Students may want to practice yoga, meditation, and/or mindfulness on a regular basis.
Ways To Avoid A Homework Meltdown
Homework can often feel like an overwhelming, never-ending pile of stress. Homework stress can cause frustration and anxiety and ultimately prevent you from achieving your best results.
However, this feeling of not being in control can be avoided by simply adjusting your study habits. Homework and study can actually be a rewarding, satisfying experience if done in an organised and efficient way. Here are some tips on how to achieve that.
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Exercise Yoga And Physical Activities
Similar to K-8 students, high school students can enjoy the stress-relieving benefits of exercise and physical activities. For high schoolers, that could be establishing a regular exercise routine, such as daily jogs or walks, working out in a gym or joining a team sport. Yoga, too, can be beneficial to high schoolers in reducing stress. The Mayo Clinic recommends finding a qualified instructor and choosing a class at an appropriate experience level.
Have A Plan And Be Organized
Easier for some more than others, but you need to stay organized between your work and in class. Do this by keeping your school and work materials organized in separate places. This makes it easy for you to find them. When it comes to schedules and deadlines, use different colors on your calendar or planner to never get them confused. Start every single assignment early to enable you to complete them just in case other things come up. This also means scheduling time to study so youre not cramming before an exam or at work.
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Identify A Stress Outlet
Stress can never be completely avoided however, finding a healthy way to reduce stress can go a long way toward keeping it from overwhelming you. Common stress outlets include exercise, spending time with friends and family, and getting massages.
You can also try relaxation techniques such as deep abdominal breathing, concentrating on a soothing word , doing yoga or tai chi, and visualizing tranquil scenes.
Learn How To Manage Stress
Stress is an unavoidable part of having these dual responsibilities as a student and employee. In that case, learning how to manage it is your best choice and an important life skill. You do this by getting enough sleep, taking regular breaks, being active in class and at work, eating well, working out, and even taking a walk. Maintaining a healthy lifestyle will help you manage stress and live your life to the fullest after all, its why youre studying!
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Ask For Support From Your Administrators
The stress of burnout specifically is affecting many school workers, and this requires their place of work to reduce workload, to limit work hours, to permit hours after-work where they are truly off, and to create a safe workspace, says Saltz.
Teachers and other school employees, she says, should also know that their workplace will support and guide them toward help with mental health issues if they are struggling.
Prioritize And Be Realistic
Time is a limited resource as you work and go to school this is the first step to understanding what you can realistically handle. Always be honest with yourself. You simply do not have the time to do everything. Therefore, decide on your priorities and accept that some things will have to change. Making time to socialize and exercise is important for your mental well-being, but you may have to miss a few outings to complete an assignment or fit in a shift. Just remember that your life wont always be this hectic and for now you need to excel at these two objectives.
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Talk With A Trusted Instructor
When your friends ideas arent cutting it, its time to talk to a trusted instructor. They might have some tips you havent thought of yet. While your situation might be a little different, they probably know what youre going through because theyve seen it before. If they dont have any suggestions, they might be able to work with you on alternative exam times or help you with your school work. Dont expect a free pass, but they should be able to help you get everything done.
Substance Misuse Can Be A Detriment
Often, when were stressed or overwhelmed, we just want to kick back and forget our worries. If that involves drinking, or perhaps recreational drug use, it could make things worse. Science shows that alcohol can intensify stress and anxiety because it changes levels of serotonin and other neurotransmitters in the brain . And chronic drug use can also result in paranoia, depression, anxiety, aggression, hallucinations, and other problems. Consider moderating or abstaining from drinking and recreational drug use when youre feeling especially stressed or anxious. Find other activities you can do with friends to integrate that support system into your routine.
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How To Avoid Stress
This article was co-authored by Chloe Carmichael, PhD. Chloe Carmichael, PhD is a Licensed Clinical Psychologist who runs a private practice in New York City. With over a decade of psychological consulting experience, Dr. Chloe specializes in relationship issues, stress management, self esteem, and career coaching. She has also instructed undergraduate courses at Long Island University and has served as adjunct faculty at the City University of New York. Dr. Chloe completed her PhD in Clinical Psychology at Long Island University in Brooklyn, New York and her clinical training at Lenox Hill Hospital and Kings County Hospital. She is accredited by the American Psychological Association and is the author of Nervous Energy: Harness the Power of Your Anxiety and Dr. Chloe’s 10 Commandments of Dating.There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 62,719 times.
Sometimes stress seems like something we just have to accept. In order to get ahead in this day and age, you’ve gotta be running, running, running. Unfortunately, it’s not good for our health — mentally and physically. Take the following steps to manage your stress and get more out of your day.
How To Deal With School Stress: 5 Ways To Manage
According to the American College Health Association-2020, 88% of students reported a level of academic stress that caused moderate to high distress.1 However, school-related stress and worry do not have to weigh you down. Adopting a balanced healthy lifestyle, adjusting your mindset, and establishing positive connections can make your academic experience less uncomfortable and more rewarding.
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Start With The Basics Of Caring For Yourself
Reassess your eating habits, sleeping patterns, and involvement in physical activity. Making modest adjustments in these areas can produce optimal outcomes and increase your ability to better cope with academic pressures.4
- Sleep: Improving or maintaining healthy sleeping habits is of utmost importance to sustain a fast-paced educational lifestyle and the stress it brings. Develop a sleeping routine and try to get at least 8 hours of quality sleep every night to sharpen your brain functioning, enhance learning, boost your mood, and relieve your stress.6
- Nutrition: Research shows a link between a high-quality diet, mental health, improved cognitive functioning, and reduced stress levels.7,8 Moreover some studies have suggested that a healthy dietary intake can slightly improve academic performance.9, 10 Whenever possible, avoid high consumption of caffeine, and eliminate sugar and alcohol from your diet.5
- Exercise: Regular physical activity is proven to positively contribute to mental fitness, cognitive functioning, improved mood, and better sleep. Just 30 minutes daily of moderate-intensity activity can boost your mood, relieve stress levels, help you cope with academic rigors, and decrease your likelihood of developing anxiety or a depressive disorder.5,11,12,13 When the semester gets hectic, time for exercise should be protected, not sacrificed.
Speaking Openly About Unique Student Concerns
Some students may face bullying at school or interpersonal issues at home. Individual students may encounter unique challenges and circumstances that defy easy resolution.In these situations, according to a Psych Central article, finding a trusted professional to speak with can help alleviate stress. Speaking to trusted professionals who oversee environments in which stressors are occurring, such as a teacher, school administrator or counselor, can prove to be particularly helpful.
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Practice Progressive Muscle Relaxation
Another great stress reliever that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation .
This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.
Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.
For Tired Teachers: Self
Copy URLEven our modern-day heroes need to rest. A counselor gives mental health advice for teachers adjusting to the return of F2F classes.
MANILA, Philippines Even our modern-day heroes need to rest.
Being a teacher in the Philippines is hard. Most public and private teachers can say that theyre overworked, underpaid, tired to the bone, and stressed, especially with the many adjustments they had to make in the pandemic. Now that face-to-face is back, another set of stressors are here daily commutes, poor public transportation, bumper-to-bumper traffic, the threat of COVID-19, and a bigger lack of time for the self.
Its a tough but noble job, and many teachers feel like they dont get enough credit for the amount of effort, energy, and selflessness they pour into their classes and students. During the pandemic, this feeling coupled with mental, physical, and emotional struggles brought about by the profession is a recipe for burnout disaster.
This is why it is so important to take care of yourself, teachers! If you wont, who will?
Pandemic problems, face-to-face fears
Because of this, this took an emotional toll on teachers. There was no longer a distinct separation between work and personal life work-life balance was moot, and compartmentalizing ones office life and home life was no longer possible. Both aspects merged, and the lines between rest and grind were blurred.
Burnout is real
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