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Help Your Kids Manage Stress In School

Stress has no age limit, including for children. Kids get stressed out while growing up, especially throughout the school year. You can learn to spot the signs of stress, and help your kids cope with the stress in a positive manner. If not, kids will begin to slack in school, their behavior may get worse, they can become introverted, moody, and may even seek negative influences as coping mechanisms. Noticing these signs is the first step to tackling the issue, followed by some tips to problem solve and manage it.

Unusual behavior in a kid is a sign of stress. — *If your kid is irrationally frustrated or acting out, this may be a sign of stress.*

Spot the Signs of Stress

There are a lot of different signs of stress in kids. Irregular behavior from your kids is the main sign that something is wrong. Signs to look for:

No eye contact
Uncooperative
More meltdowns than normal
Clingy towards you or towards a comfort item such as a teddy bear or blanket
Lethargic
Aggressive
Can not focus on tasks
Introverted or does not want to play with others
Resisting to go to school

You know your own kid better than anyone, so if they start to act unlike themselves, that should be a sure sign that there is something wrong, or they are dealing with stress.

Make Sure They Get Enough Sleep

Sleep is extremely important for growing kids, especially when they are in school learning. If you do not get enough sleep, your brain cannot grasp the information you learn the next day as well as it would when rested. Lack of sleep will also alter a kids mood, becoming more irritable and uncooperative.

Make Time To Play

All work and no play, makes a dull and sad kid. Riding bikes, throwing a ball around, and just being a kid is important. This helps to have some fun without the added stress of winning a sport, or doing it right.

To help relieve stress, allow time for your kids to play. — *It is important to make some time for kids to be kids and play. It helps relieve stress.*

Teach Coping Mechanisms

Kids will often mimic how their parents deal with stress. At times we are guilty of coming home and lashing out or taking out our stress from work on our kids. It is important to take a step back and talk with your children about why you are upset, but put a positive spin on it and teach them to look at things in a different perspective. Teach your kids different ways to relax. Deep breathing exercises can help, or my favorite- write a daily affirmation, because when you think positive, you remain positive.

Limit Technology

As much as kids love to watch TV or be on their tablets, these activities can just increase stress. Try to do more activities as a family or with friends. Something as simple as having a meal together where you can talk and listen is important. Talking about what’s going on can relieve a great amount of stress on it’s own.

Do Not Overschedule

One of the biggest things to stress a kid out is overscheduling and spreading them thin. Kids not only have to pay attention for 7 hours throughout the day in school, but then they have to go to extracurricular activities, then come home to do homework, and then go to bed. It can become too much for a kid. It can become extra hectic when you have multiple kids and are constantly running around. Take the time to allow them to rest at times, and that there is some downtime in their schedule.

Positive coping strategies will help your kids become confident and accomplish anything. — *Teaching your kid to cope with stress in a positive manner, will build confidence to accomplish anything.*

Set Achievable Goals

I myself am guilty of this. I set these high expectations for my kids, which in turn puts a lot of pressure on them. The pressure to achieve these unattainable goals will just cause stress and depression when they do not reach it. Learn to set small realistic goals for your kid, and when they achieve it, praise them, and they will gain more confidence and excel academically.

If you do not teach your kids how to deal with stress, they will begin to self-medicate in an unhealthy manner with food, drugs, and alcohol. Life can get hectic with work, school, and after school activities, so at times we can miss the signs. Take some time everyday to talk with your kids, learn what’s going on and build a strong relationship. That way, you can see patterns of stress, reach out, and help destress them.

Take Time to Be Kind to Yourself Today

“Three things in human life are important: the first is to be kind; the second is to be kind; and the third is to be kind-” as stated by Henry James. It is important in our lives to be kind, especially to ourselves. Often we forget to stop and take care of ourselves after giving all of our time and effort into work, friends, families, and even strangers. Sometimes we think that we have to earn self-kindness after completing a task, whether it be a successful diet, finishing a work assignment, or even tidying up the house. Then we feel like we can reward ourselves, and if we fail, then we have to put in more time and effort into accomplishing.

Be kind to yourself. Invest in you. — *Take the time to invest in yourself. Be kind to yourself because you deserve it. It also created more confidence.*

Stop. When was the last time you complimented yourself? Treated yourself without guilt? We need to try to make a habit of investing into ourselves so we can keep giving the best version of ourselves. There are some simple techniques you can do everyday to be kind to yourself.

Self Investment

When you first wake up in the morning, read something inspiring or do something that makes you happy. Hearing words of motivation and kindness can set the tone for your day. It will allow you to learn and act on what you have learned. We continuously invest in our jobs and family that we forget to invest in ourselves. How can you give something

or someone your all when you don’t give yourself the same?

Positive Thoughts

Speak kind words about yourself. Be thankful for the things you have, write down some things you may take for granted. When times are hard, try to breed positive thoughts instead of allowing negativity to seep in. Stop and think “I’ve got this, I will be okay.” This kind of thinking will help you find an alternate perspective to situations and put a positive spin on it. It also breeds more positive thoughts about yourself, uplifting your confidence and self esteem.

*Write yourself a positive note everyday, including your aspirations.*

Don’t Beat Yourself Up

We make mistakes, we are human. Do not beat yourself up over should’ve, could’ve or would haves. Be your own supportive friend and forgive yourself, take the learning experience and move forward.

Laugh

Laughter is the best medicine- we have all heard this saying, and it is true! Laughing immediately decreases stress hormones and releases endorphins that makes the body feel good. Take a break and laugh with some friends. Find a way to destress from the stressors of life.

It can be easy to get caught up in the negativity around, or even get stuck in a negative thought and allow it to keep replaying in your head. Learning to stop this is important, because you have the choice to. You have the choice to move on and change the future. You are in control of your future and what you want for yourself. Life is hard as it is so ease up on yourself, because you deserve self love.

Relaxing Techniques To Practice At Work

We have all been in a situation where the pile of work in front of us seems to just keep getting bigger, and we begin to feel overwhelmed and stressed. At times it seems like it will never end, and still your job demands more from you. When this occurs, it is crucial to take a step back and relax. It is more beneficial to your health, and to your company that you work efficiently, and you can not do this when you are feeling stressed out. There are techniques you can practice right there at your desk or during your lunch break at work that will relax you and help you stay focused.

If you do not allow yourself to relax, you will soon find yourself at a breaking point. Your physical and mental health, along with productivity level will begin to go decline, and you may even experience a mental breakdown. These techniques are some you can practice to provide immediate relief from work distress:

Breathing Technique

Take a deep breath right while reading this- feel better? Deep breaths can make you feel more relaxed, even being named the best stress reduction technique by The American Institute of Stress. How?-Well it increases the oxygen supply to your brain, making you feel more calm. Doing this a couple of times, or throughout the work day will help provide you with some immediate stress relief.

Laugh

Ever heard the saying laughter is the best medicine? The reason for this is because it’s true! Laughing increases endorphins that are released by the brain, which in turn produces a relaxed feeling. Crack a joke with a friend or co-worker, look at some funny pictures or jokes, or tell funny stories. All of these will help reduce your stress level and make the workday go by smoother.

Go For A Walk

Go for a half hour walk on your lunch break in order to relieve some stress. By keeping your body moving, you can increase the production of endorphins in your body. Exercise reduces the body’s stress levels by reducing the stress causing hormones such as cortisol and adrenaline. Take the stairs instead of using the elevator, or if you are stuck at your desk all day, try to do some exercises at your desk. There are many different kinds of exercises to do at your desk, such as desk push ups, where you place your hands on the edge of your desk and your legs out behind you and begin doing push ups.

Ear massage & Acupressure

Acupuncture is a practice throughout traditional Chinese medicine that has been proven to work by medical studies. Acupuncture refers to the reflexology points throughout your body, and is massaged or applied pressure on them, it can relieve stress and help relax you. Massage your Shen Men point, also known as the middle of the upper third of your ear. When massaged, this spot will decrease stress and increase energy. Another kind of acupressure to try is to apply pressure or massage in between the fleshy spot of your thumb and pointer finger. These techniques can provide some immediate stress relief while sitting at your desk.

Meditating can release a sense of ease. — *Take a deep breath and reflect on the day while on break.*

Meditate

Yale University states that “mindfulness and meditation practices have been shown to decrease stress, improve sleep quality, increase compassion toward oneself and others, and improve overall well-being.” Meditation can help tune out the unnecessary noise and stress in your life. While at work, go find an empty room or go to your car for some peace and quiet. Then take a deep breathe, release, and then sit in silence while you meditate for at least 5-10 minutes. Think of all the things you are grateful for and want to accomplish. When you are done, open your eyes slowly and reflect before getting back to work.

All of these techniques are just some different ways to try and reduce stress, and provide you with some self care. Some of these may work for you, while others may not. You can search for different acupressures, desk exercises, or techniques that will work for you. Taking care of yourself is important so you can deliver your best not only at work, but to yourself.

The Importance of Sleep

Sleep is one of the most important things that we need to survive and function on a daily basis. There are often times when we are busy, or something important comes up, and staying up all night to complete a task does not seem like a big deal. In reality, that lack of sleep hurt our brain’s ability to function and productivity. Sleep is needed for our brain and body to function correctly, and going for a long period without it can kill us. There are many negative effects on our psyche, body, and health if you do not get the adequate amount of sleep your body needs.

No sleep reduces brain function. — *Not getting enough sleep reduces your brain’s ability to properly function and attain information you learn.*

Effects of Lack of Sleep

Depression-Studies have linked lack of sleep to depression, suicide, and risk-taking behavior. Kids and teenagers who do not get enough sleep may not get along with others, have mood swings, lack motivation, and have issues paying attention in school resulting in lower grades and stress.

Less Productive– Studies show that getting a good night’s sleep improves learning because our brains are creating pathways to help you learn and remember information. Lack of sleep on the other hand makes it hard for our brains to remember and you may find yourself having trouble making decisions and problem solving.

Weight Gain– Lack of sleep increases our chances of gaining weight and obesity. I know what you’re thinking- how?? The simple reasoning is that the longer you are awake, the more hungry you will be because your body needs energy to keep it going. The longer you stay up, the more energy it will need which will come from, you guessed it, food! Studies have also shown that people who sleep the amount of hours needed will snack less throughout the day.

Higher Risk of Heart Disease & Stroke– The University of Warwick conducted a study that found that getting less than 6 hours of sleep on a continuous basis makes you 48% more likely to die of heart disease, and 15% more likely to have a stroke.

Higher Risk of Diabetes- Sleep deficiency results in a higher blood sugar level. This is because sleep affects how our bodies reacts to insulin (the hormone that controls your sugar level).

Weakened Immune System- The less you sleep, the harder it is for your body to fight of diseases and viruses, it simply does not have the energy to do so.

Adequate Sleep Needed By Age

Adults need at least 7 to 9 hours of sleep every night.
Teens need 8 to 10 hours of sleep every night.
Kids in school need 9 to 12 hours of sleep every night.
Preschoolers need between 10 and 13 hours a day, including naps.
Toddlers need between 11 and 14 hours a day, including naps.
Babies need sleep between 12 and 16 hours a day, including naps.

A sleep schedule will help you fall asleep easier at night. — *Getting on a sleep schedule will help you fall asleep easier, beating the clock.*

Tips For A Better Night’s Sleep

Try to go to bed at the same time every night, set a schedule.
Try not to eat a big meal close to your bedtime.
If you have issues falling asleep, try meditating, or reading a book until you’re sleepy.
Try to stay away from coffee or caffeine products during the day.
Finish your planning for the next day ahead, do not do it at bedtime or your mind does not stop.
Keep your bedroom dark and quiet, turn off the TV, and do not get caught up on your phone.

The negative effects on your body from lack of sleep can affect your quality of life more than you think. Losing 1-2 hours of sleep at night has the same effect of your brain and body’s function as not sleeping at all. It is crucial to get at least 7 hours of sleep at night for a healthier, more productive life. I used to think that getting extra sleep the next night would make up for the lack of sleep from the prior night, but it doesn’t work that way. We can never make up for that sleep that we lost. The Centers for Disease Control, CDC, reported that at least 1 in every 25 adults stated they fell asleep at the wheel at least once a month. It is estimated that about 6000 car accidents that occur due to lack of sleep are fatal. Sleep can literally save your life, so make sure to make time for it.

How To Deal With Anxiety & Panic Attacks

Research has found that almost everyone will experience a panic attack (also known as an anxiety attack) at least once in their life. Anxiety disorders are one of the most common mental illnesses in the U.S., affecting over 40 million people. There are different variations of anxiety disorders, such as general anxiety disorder (GAD), panic disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD), to name a few. While there is no way to cure anxiety completely there are ways to manage and treat anxiety/panic attacks effectively.

A panic attack can be terrifying and it will often happen when a person is under a lot of stress. When an attack happens, a person can experience a combination of symptoms. These can include shortness of breath, muscle spasms, nausea, and sometimes feeling as if you are in great danger and must escape, some people may even think they are having a heart attack.

Anxeity attacks can happen to anyone and is emotionally and physically draining. — *Anxiety affects millions of people in the U.S. It is mentally and physically draining.*

Anxiety attacks are not only physically, and mentally challenging, they are also emotionally exhausting. When having an attack your body begins to release stress hormones which rush into the body inducing a panic attack and making it seem worse. You have to focus on how to ease your mind to help reduce the likelihood of a panic attack taking place and live a healthy and happy life without the fear and worry.

The first step to managing an anxiety attack is to know why they happen. Finding out the source will help you learn what brings it up, make you aware of what fears you have, and help break the cycle. Sometimes this is something you know and can figure out on your own. More often than not it can be helpful to speak to a professional. They can help you pinpoint exactly why you are having these attacks and help you come up with solutions to keep your mind at ease.

This can be one of the best techniques to gain control over an anxiety disorder but there is no guarantee you will never have an attack again. So if you do some tips to remember are:

Breathe Slowly

When having a panic attack, you begin to breathe quickly which in turn increases your heart rate. Stop and take a slow deep breath while counting to five to help ease your body. Continue to take deep breaths until you feel your panic attack fading.

*Thinking positive thoughts is one way to help conquer a panic attack.*

Think Positive

It is easy to start to focus on the things that are going wrong and the negativity around us. Stop and think positive thoughts in order to help calm yourself. You can write positive thoughts or aspirations down so that your brain focuses on positivity.

Distract Yourself

Distracting yourself can help prevent anxious thinking and reduce symptoms of a panic attack. You can start counting, call a friend, play a game, organize something, work on a project, and so on to distract yourself. Sometimes sensory distractions work such as strong tastes, cold ice water, sense of touch and so on are more distracting from the active stress response.

Relax Your Muscles

Find a comfortable place and sit or lie down when a panic attack begins. This will offset the stress response because your body can not go into both stress mode and relax mode. The more relaxed, the faster your body gets rid of stress hormones.

Many people that have anxiety disorders do not seek treatment, which can only worsen symptoms. It is important to get a hold of a panic attack before it even begins. Practice these techniques and find what works for you in order to live a more stress free life. If things are too extreme, seek help from a therapist or your doctor for medication.

Vacations Are Good For More Than Your Soul

Stress can cause our bodies to become tired, causing them to become weak when fighting against an illness. When constantly dealing with stress, including constant stress at work, it takes a large toll on your health. Not only does your physical health deteriorate, but your mental health does as well. Physically you lose sleep and do not digest your food fully, while mentally you can become depressed, anxious, and lose memory over time. Stress can cause a person to become so irritable, that their social life will begin to decline. In order to fight all of this stress consider booking a relaxing vacation for yourself. Even just one vacation a year can help your mental and physical stress levels.

Vacations are needed breaks for your health. — *Getting away can have great benefits for your health.*

Studies show that improvements in your psychological and physical wellbeing are caused by taking a vacation. According to a study, American employees only take about half their accrued vacation time. This can be because they think that have too much to do at work and do not have the time or finances to take a break. A vacation can be something as simple as a week off staying in your city connecting with friends and family or meditating and treating yourself. There is no better reason to take a vacation than keeping yourself healthy. Some of the benefits of taking regular vacations are:

Better Sleep

When it is time to go to sleep, it may be hard to sleep because we have too much on our minds. We will replay our day, or think about work projects and deadlines, or chores that need to be done. It can become overwhelming and cause us to lose sleep. Loss of sleep can cause you to become less alert and lose memory, causing you to make mistakes. A vacation will help you to reset and get back to a more stable sleep pattern and essentially helping you become more focused.

Better Productivity

Sleep improved quality of life. — *Taking time off to rest will increase productivy, mood, and physical health.*

With better sleep comes better focus and productivity because time away produces a clearer mind and more ideas. Overworking can cause a person to burn out, especially when it comes to being productive and creative. Studies have shown that employees who go on vacations have higher performance ratings and are less likely to leave their job. A vacation gives you the opportunity to come back refreshed with a more productive mindset and happier mentality.

Boosts Mental Health

Stress and lack of sleep take a toll on your overall well-being, making it harder to be productive not only at work but in life. Psychologically it takes a toll on you when you do not take a break to de-stress. Vacationers have a better mental health alongside a better mood. Happiness and generosity are shown to be higher amongst those who vacation regularly, and they also tend to value personal connections more than materialistic things. When we are anxious at work, it becomes harder to find solutions. Vacations lessen this stress and keep anxiety low.

Boosts Physical Health

Studies have shown that people who go on vacations are more likely to not only be happier, but healthier than those that did not go on vacations. Vacationers reported having less stress, and less physical issues; less complaints of headaches and backaches. Reports show that not going vacation at least once a year is associated with a higher risk of heart disease. This is because vacations offer the relaxation you need that in return lowers your blood pressure and stress levels. Anxiety and stress that builds up over time from work and life takes a toll on your physical and mental health. Too much stress can lead to higher blood pressure, and even a heart attack!

Vacations help us become our best selves, and be more productive not only in life but at work. There are so many benefits from vacations, especially for our health, that it is important to utilize them and take that time away to reset and refresh our minds and bodies.

Tag: Health Insurance

Help Your Kids Manage Stress In School

Spot the Signs of Stress

Make Sure They Get Enough Sleep

Make Time To Play

Teach Coping Mechanisms

Limit Technology

Do Not Overschedule

Set Achievable Goals

Take Time to Be Kind to Yourself Today

Self Investment

Positive Thoughts

Don’t Beat Yourself Up

Laugh

Relaxing Techniques To Practice At Work

Breathing Technique

Laugh

Go For A Walk

Meditate

The Importance of Sleep

Effects of Lack of Sleep

Adequate Sleep Needed By Age

Tips For A Better Night’s Sleep

How To Deal With Anxiety & Panic Attacks

Breathe Slowly

When having a panic attack, you begin to breathe quickly which in turn increases your heart rate. Stop and take a slow deep breath while counting to five to help ease your body. Continue to take deep breaths until you feel your panic attack fading.

Think Positive

Distract Yourself

Relax Your Muscles

Vacations Are Good For More Than Your Soul

Better Sleep

Better Productivity

Boosts Mental Health

Boosts Physical Health

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