Testing-Tips for Relieving Stress and Increasing Confidence

Spring is officially here! The grass is greener, blossoms are in full array, and the weather is warmer!  Most spring breaks are over and students are headed for the final lap of the school year (or term).  It is time to complete all projects and testing is at hand.  Too many times the words "testing" bring stress.  As we know stress left to itself does not help us, in fact, it can hinder and be unhealthy. There are things we can do to help alleviate stress and be more powerful and confident.  Here are some tips to assist:

• Several nights of good rest.  We all behave differently when we are sleepy or tired. Adults usually become sluggish when tired while children tend to overcompensate and speed up. (In a study involving 2,463 children aged 6-15, children with sleep problems were more likely to be inattentive, hyperactive, impulsive, and display oppositional behaviors.) Do your best to insure a good night of sleep and, if possible, several nights as you move into testing time.
• Eat breakfast. Even though breakfast time can be hectic and rushed, it is important to have breakfast. Two rules for breakfast are:
• Never skip it!
• It must include protein! 

          If you and/or your children do not like the typical breakfast food? That is fine. Last night's left                 over tuna casserole or a peanut butter sandwich will be fine. For other suggestions for                         breakfast see "Healthy Breakfast Ideas" under Topics.

•  Sip water-stay hydrated.  Sipping water is more effective than drinking in gulps. Some of the benefits of sipping water:
• All academic skills are improved when we are adequately hydrated. 
• Water intake is vital before test-taking or at other times when possible stress is anticipated. (Has your mouth ever gotten dry when you are nervous?)
• Sipping water helps to improve concentration. 
• It improves mental and physical coordination.
• Movement-Our bodies were made to move.  Have you noticed that when you feel tired or bored, you feel better and more alert when you get up and move around-even if it is just a walk to get a drink of water.  The  advise to take a walk (or run around) is often given when we need a break, to calm down, or to get our "creative juices" flowing.  Any kind of movement is helpful, but some may be better than others.  Brain Gym activities are good ones and can be specialized. (See test-taking and Brain Gym in "topics" for details.)  Yoga moves are also suggested. The important thing is to move.  As you do, you can let go of stress and prepare your brain to work easier and better.
• Deep breaths- Slow deep breaths can be beneficial as we calm our minds and bodies.  This helps get more oxygen moving in your body. The most effective way:
• Take breath in slowly through the nose (with your tongue on the roof of your mouth).
• Fill up the lower lungs (If you are raising your shoulders, you aren't getting it deep.)
• Hold it while you count slowly.  
• Release the breath slowly through your mouth.  

         Do this until you feel a shift or change. It should be at least 3-5 times.   If you do positive                      affirmations, this is a good time to use them.  

         Now is a good time to begin to practice and prepare.  Try to practice some or all of these tips every day-so they will be familiar when you feel extra tension.

Stress Overload-Effects and Signs and Symptoms

Stress is alive and doing well in our lives.  It seems to be all around us.  How does it affect our bodies and minds?

Stress is our body's way of responding to any kind of demand or threat.  When we feel threatened, our body automatically responds to prepare us for the situation.  Our heart beats faster, muscles tighten, blood pressure rises, breath quickens, and our senses become more keen.  Our body becomes stronger, stamina increases, reaction time increases, and focus in more intent.  These reactions are known as fright or flight and is our body's way of protecting itself.  When stress is working properly, it helps us stay focused, energetic, and alert.  In emergency situations, it can save our life.  It can also help us rise to challenges.  It helps us do what we need to better our performance. However, if it is beyond our comfort zone, stress stops being helpful and can start causing major damage to our mind and body.

Our body's autonomic nervous system sometimes does a poor job of distinguishing between daily stressors and life-threatening events.  If it repeatedly experiences fight or flight responses in our daily life, it can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, speed up the aging process, and leave us vulnerable to a number of mental and emotional problems.  Some health problems that could result are:

• pain of any kind
• depression
• heart disease
• weight problems
• auto immune diseases
• digestive problems
• sleep problems
• skin conditions

Following are some signs and symptoms of stress overload:

Cognitive Symptoms                                               Emotional Symptoms

   memory problems                                                   moodiness

   poor judgement                                                      short temper or irritability

   constant worrying                                                   agitation and inability to relax

   seeing only negative                                                feeling overwhelmed

   anxious, racing thoughts                                          sense of loneliness and isolation

   inability to concentrate                                            depression or unhappiness

Physical Symptoms                                                Behavioral Symptoms

   aches and pains                                                      eating more or less

   nausea, dizziness                                                     sleeping too much or too little

   chest pain, rapid heartbeat                                       procrastinating or neglecting responsibilities

   diarrhea or constipation                                           nervous habits such as nail biting or pacing

   frequent colds                                                         isolating yourself from others

Remember the signs and symptoms of stress can also be caused by other psychological or medical problems, so if you are experiencing any warning signs of stress, it is important to see a doctor to help determine if they are stress related.

Tomorrow:  A Stress Quiz-How well to you handle stress in your life?

Kids Have Stress too!

Often we think children's lives are carefree and filled with play.  After all what do they have to worry about?  In reality, they do worry and feel stress-even very young children.
Stress has been defined as a function of the demands placed on us and our ability to meet them.  These demands come from outside sources such as family, friends, or school.  It can also come from within when children feel they are not doing what they should be doing instead of what they are doing or they may not feel they are doing something well enough.  At times they feel overwhelmed.  Preschoolers can feel uncomfortable and anxiety when they are separated from their parents.  As children get older, how well they are doing in school and social pressures create stress.

Sometimes children are too busy to play creatively or relax after school.  They may complain about or refuse to go to them.This may be a sign that they are over-scheduled.  If this is the case, it is important to take time to talk with them about how they feel about the extra activities.  It is vital to really listen to what they are saying.  A discussion of the pros and cons of the activity or activities will help both of you to understand the feelings they are experiencing.  The conclusion might be to stop an activity or to explore ways to help then manage their time and responsibilities to help lessen the anxiety they are feeling.

Children also worry and feel stress from things that are happening or they perceive to be happening in the world around them.  They might overhear adults talking about problems at work, illnesses of family members and friends, concern about financial matters, or arguments.
Local and world news can cause stress in children.  If they see disturbing images on TV or hear talk of natural disasters, war, and terrorism, it can cause them to worry and feel stress as they worry about their safety and the safety of those they love.  It is important to talk with they about what they see and hear, so you can talk with them and help them understand what's going on.

Signs and Symptoms
Sometimes it is not obvious when children are stressed out.  Some signs and symptoms might be:

• short-term behaviors changes like acting out, changes in sleep patterns, mood swings, or bedwetting
• more trouble concentrating and/or completing schoolwork 
• spending a lot of time alone
• withdrawing from regular activities
• stomachaches and headaches
• over reaction to minor problems
• nightmares
• becoming clingy
• drastic changes in academic performance
• new habits like thumb sucking, hair twirling, or nose picking
• older kids may begin to lie, bully or defy authority

Reducing stress

Children need help in learning how to cope with stress.  Some stress is normal.  It is important for children to know that it's OK to feel angry, scared, lonely, or anxious and that other people experience those feeling too.  However, they will be stronger and more confident as they learn to recognize when they are overly stressed, learn things they can do to reduce the stress, and know they can come to adults they feel are understanding and safe to help them. Some ways to help children reduce stress are: 

• be sure they get proper rest and good nutrition
• good parenting-make time each day for your children-make yourself available. It shows them they are important to you.
• talk with them about what may be causing their stress and help them come up with solutions that may help
• anticipate situations that may be stressful for them and prepare them for the situations
• learn and practice some tools like deep breathing, things they might use for self-talk, etc. when they feel excess stress
• reassure them by reminding them that you are confident they can handle the situation and that they will do well.

A key to recognizing and helping children learn to cope with stress is to be aware of them and be present to them and what is happening in their lives.  Notice and really hear what they are saying or not saying, doing or not doing, and take time to be with them.  Doing these things helps them feel secure, safe, and confident.  It also lets them know they are important.

Suggestions for Helping Kids (of all ages) Start the Day

It's January 3rd and most of us are back to work and school following weeks of festivities-family dinners and get-togethers, parties, concerts and performances, etc. The adjustment is usually hard for all of us. The first thing this morning a second grader came up to tell me that it was really hard to get up today, because she and her brother have been staying up late having fun.

In addition to getting back on track, it is important to remember that it is the end of the semester for many schools. As a result students will be doing more testing than in regular weeks. Some things to consider to help prepare your student to do their best are:

• Get adequate rest. It is recommended that children 5-12 years old get at least 9.5 hours per night.
• Be prepared. Have the things needed for school (or work) completed and in their designated place where they are ready to be picked up as he/she walks out the door.
• Eat breakfast. It is best to include some protein and to go lower on sugar.
• Keep the morning as calm as possible. I know it can get pretty hectic with everyone getting ready for their day, but we all think, react, focus, etc. better when we are "calm, cool, and collected."
• Send him/her off with a kind word of confidence and love. It will make a difference.

New School Year, New Beginnings! Plan for success!

Here it is September 1! It's hard to believe how quickly the days, weeks, and even months come and go. Yet they do. For those of you whose lives include school, it is a time of new beginnings. The new school year has just begun or will be beginning. With that comes new teachers, students, clothes, supplies, friends, practice and game schedules, routines, etc. These new adventures are exciting and fun, but a result can be more things to do with less time to do them. As you think about your schedules, be sure to remember to plan for the basics that help you and your children successful. Some considerations are:

• Get adequate rest.
• Eat healthy food
• Drink plenty of water
• Exercise daily
• Develop and maintain a routine to support success

May =Testing for Many

For teachers, students, and parents, May is the culmination of the school year. It is time to complete all projects, review for the year has already begun, and end of the year testing is at hand.

Everyone has worked hard all year, so we want our students to be and do their best. There are some things that can help them to do just that. This week I will be sharing some tips to help our children and students do their best while testing.

The first two things I automatically think of are several nights of good rest and eating breakfast. We all behave differently when we are sleepy or tired. Adults usually become sluggish when tired while children tend to overcompensate and speed up. In a study involving 2,463 children aged 6-15, children with sleep problems were more likely to be inattentive, hyperactive, impulsive, and display oppositional behaviors. So do your best to insure that they have a good night of sleep and, if possible, several nights.

Even though breakfast time can be hectic and rushed, it is important to have breakfast. Two rules for breakfast are:

• Never skip it!
• It must include protein!

If you and/or your children not like the typical breakfast food? That is fine. Last night's left over tuna casserole or a peanut butter sandwich will be fine. For other suggestions for breakfast see "Healthy Breakfast Ideas" under Topics.