Stress, anxiety, and depression make it difficult to perform, which prevents children from learning and adults from working. Continue reading to learn about various preventive measures.
We all occasionally feel stressed out, however some people more so than others. Our bodies react to demands in stress in order to prevent a physical, emotional, or psychological reaction.
But if stress is not controlled or becomes too much of a burden in your life, it can cause more significant problems like anxiety and depression. Since the current school year has started, many students and parents have taken this aspect into account.
In the last year and a half, the number of anxiety and depression cases has shot up dramatically for adults and children alike, and stressors will only increase these numbers if they aren’t managed through coping tools and self-care.
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Ways to manage stress levels
To succeed during any school year, especially the current one when COVID-19 is still a concern, stress management and coping mechanisms are essential for parents, students, and teachers.
Kids and teens have been exposed to a very different environment for learning and socializing. As a result, many have reported losing interest in academics as well as a decline in attention span and the capacity to focus for extended periods of time.
However, preparing for these adjustments beforehand can help everyone transition to school more easily. Students, parents, and teachers can all benefit from learning stress management techniques so that they have the resources necessary for success and productivity.
- Perform deep belly breathing exercises
You can work on deep breathing during lunch, before and after school, or in between courses. With one hand on your abdomen, take a comfy position and place both of your feet on the floor. Ensure that your muscles are at ease. Take a few long, deep breaths through your nose until your belly rises.
After holding this breath for 5 seconds, slowly let it out of your mouth, just like you blow through a straw. Repeat this process for three to five minutes.
- Try relaxing your muscles gradually
Progressive muscle relaxation is advised by the American Psychological Association to help people cope with stress and anxiety.
- Ideally, lie down in a comfortable position.
- Start by tensing the muscles in your lower legs.
- Breathe in for 5 to 10 seconds while contracting these muscles, then let out your breath to let the contraction go.
- Spend 10 seconds in this calm position.
- Inhale and exhale while contracting different muscle groups, holding each contraction for 5 to 10 seconds, then relaxing for 10 seconds before moving to the next.
- Engage in routine physical activity
Exercise and sports participation on a daily basis can assist to lessen the effects of stress. Encourage your child to participate in a sport or extracurricular activity, or go for an evening walk.
- Recognize and embrace all feelings
Children and teenagers need to realize that using coping mechanisms does not mean that all unpleasant emotions, such as being dissatisfied, annoyed, disappointed, depressed, or anxious, will go away. Instead, coping mechanisms should enable kids to identify these feelings and act in ways that will make them feel better.
- Learn to communicate
When children are worn out, preoccupied, or overwhelmed, parents and teachers should encourage them to share. Everyone may have different coping mechanisms, but for the majority of us, coping mechanisms may entail talking to loved ones and trusted friends about how we’re feeling.
- Identify reliable listeners
Additionally, it’s crucial that children have someone who will listen to them with interest and without passing judgement. All students should identify at least two trusted adults who are available most of the time. This could be a staff member at the school, a friend or relative, a member of the community, or a mental health specialist.
Make a card to put in your child’s backpack or phone with their names and contact information.