{"id":234,"date":"2019-07-29T21:26:03","date_gmt":"2019-07-29T21:26:03","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/?post_type=chapter&p=234"},"modified":"2019-07-30T14:48:00","modified_gmt":"2019-07-30T14:48:00","slug":"stress-management-strategies","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/chapter\/stress-management-strategies\/","title":{"raw":"Stress Management Strategies","rendered":"Stress Management Strategies"},"content":{"raw":"Stress Management Strategies<\/strong>\r\n\r\nAs adults, we are role models for children.\u00a0 The ways in which we respond to situations will influence how they deal with stressful situations.\u00a0 If we fly off the handle and use unhealthy coping methods, children will see this and will likely use similar strategies.\u00a0 No one is perfect, but putting effort toward modeling healthy stress management coping strategies is very beneficial for children.\r\n
\r\n\r\nMindfulness \u2013 <\/strong>\r\n\r\nMindfulness is a strategy for overall health that can have many benefits for both children and adults. Children and adults can find themselves on automatic pilot, lacking awareness.\u00a0 A child may walk to school or to the bus stop without awareness, just as an adult may drive to work and experience a lack of remembering their commute.\u00a0 Eating is another activity we can all do mindlessly.\u00a0 Have you gotten to the bottom of a bag or box of something and not remembered eating the whole thing?\u00a0 Have you found yourself thinking primarily about things in the past, with feelings of guilt or second guessing yourself?\u00a0 Have you found yourself primarily thinking about the future and having anxiety?\r\n\r\nMindfulness involves awareness and focus on the present.\u00a0 It is observing our internal and external environments carefully, without judgment.\u00a0 The potential benefits of mindfulness are plenty.\u00a0 One of the benefits is taking our focus away from worry and guilt by bringing our focus to the present.\u00a0 Much research on mindfulness has demonstrated benefits with regard to various disorders, pain management and cognitive change. \u00a0Self-management and improved memory are additional potential benefits.\r\n\r\nThere are a number of exercises that can help children practice mindfulness.\u00a0 When teaching children about mindfulness, we want to start with brief sessions and be sure that we are comfortable with the subject matter.\u00a0 If an adult has not attempted practice with mindfulness, they are less likely to be successful in helping children learn about it.\r\n\r\nMindfulness can be practiced in a number of ways.\u00a0 Below are a few ideas for allowing children to practice mindfulness.\r\n\r\nAwareness of a sound<\/em> \u2013 Have children listen to a bell and raise their hand when they no longer hear the bell.\r\n\r\nAwareness of an object<\/em> \u2013 Have children look at and draw a still life and reflect on the experience.\r\n\r\nActivities of living<\/em> \u2013 Have a child write or tell about what they do in the morning to get ready for school.\u00a0 Have them expand upon the steps each day and reflect on their senses as they go through the experience.\r\n\r\nMindfulness meditation<\/em> is certainly another strategy that could be used, however, should be discussed in detail in advance. Truths and myths regarding meditation should be discussed as well and practice for children should be brief.\r\n\r\nSupportive Self-Talk<\/strong> \u2013\r\n\r\nWe all talk to ourselves.\u00a0 The dialogue that is going on inside our heads is called \"self-talk\".\u00a0 For some people, self-talk is mostly positive, for some it's mostly negative.\u00a0 How we \"frame\" things is very important to our health and well-being.\u00a0 Do you find yourself saying things (to yourself or out loud) such as, \"I'm such an idiot\", \"What a loser\", or \"I can't believe I did it again\"?\u00a0 This is negative self-talk and is NOT helpful to our health.\u00a0 It can make us more vulnerable to stress. Obviously, we don't want to go all the way to the other extreme and let our ego take over by saying that we are perfect in every single way, but there can be a healthy balance.\r\n\r\nOur minds are programmed, somewhat like computers, beginning in our youth.\u00a0 Think of the messages that you have had programmed in your mind since you were born.... by caretakers, peers, even the media.\u00a0 When we were young we didn't have a choice as to what we were exposed to.\u00a0 So, for example, if we were exposed to hours of television and other media without anyone telling us that we ARE good enough without the products and services marketed to us, we could end up thinking that we aren't good enough without those things.\u00a0 And if our parents or guardians were negative people, we may very well have some of this \"programming\".\u00a0 We may have the tendency to be pessimistic and the negative thoughts can get overwhelming.\r\n\r\nReframing \u2013 Changing the Way See Something<\/strong>\r\n\r\nReframing is a critical strategy for keeping stress levels in check.\u00a0 Students have found this topic to be extremely helpful in making their daily lives less stressful!\u00a0 Reframing involves changing our thinking\/attitude\/viewpoint.\r\n\r\nHow do you \"frame\" the following?\u00a0 Your boyfriend or girlfriend just broke up with you.\u00a0 You can frame it as either, a) my life is ruined or b) now my life is opened up for someone who will really appreciate me.\r\n\r\nStressors are everywhere, all around us, and in our daily lives.\u00a0 As we have discussed previously, the way we perceive, or interpret, a given circumstance or event can cause stress.\u00a0 When our perception, or interpretation is negative, we have the power to exaggerate and magnify it until it is totally out of proportion with reality.\r\n\r\nWe can look back and realize that we\u2019ve wasted much time and toll on our bodies with worry.\u00a0 Think back on something that you worried about that never happened.\u00a0 We can utilize awareness and our self-talk to manage our worries and keep our stress levels in check.\r\n\r\n<\/div>\r\n\u00a0<\/strong>Gratitude and Pulling Out the Positives<\/strong>\r\n
\r\n\r\nPracticing the habit of looking for the positives and having gratitude can be extremely beneficial for both children and adults.\u00a0 Some days, it can seem like there is little positive to focus on.\u00a0 If we make a particular effort to seek out the positive behaviors and aspects of a child and in life, it will make a significant difference.\r\n\r\nThinking about what we are grateful for is also a good way to help our day.\u00a0 An example of a healthy practice could be to ask the child each night at bedtime, \u201cWhat was your best?\u201d\u00a0 This could also be in the form of or accompany prayer. If children are asked to think of what they are grateful for each night before they go to sleep, it is likely that they will form a habit of a positive thought process even when you are not there to prompt. Another similar practice involves writing down the top three things you are grateful for before bed each night. These types of practices can have very positive benefits.\r\n\r\n<\/div>","rendered":"

Stress Management Strategies<\/strong><\/p>\n

As adults, we are role models for children.\u00a0 The ways in which we respond to situations will influence how they deal with stressful situations.\u00a0 If we fly off the handle and use unhealthy coping methods, children will see this and will likely use similar strategies.\u00a0 No one is perfect, but putting effort toward modeling healthy stress management coping strategies is very beneficial for children.<\/p>\n

\n

Mindfulness \u2013 <\/strong><\/p>\n

Mindfulness is a strategy for overall health that can have many benefits for both children and adults. Children and adults can find themselves on automatic pilot, lacking awareness.\u00a0 A child may walk to school or to the bus stop without awareness, just as an adult may drive to work and experience a lack of remembering their commute.\u00a0 Eating is another activity we can all do mindlessly.\u00a0 Have you gotten to the bottom of a bag or box of something and not remembered eating the whole thing?\u00a0 Have you found yourself thinking primarily about things in the past, with feelings of guilt or second guessing yourself?\u00a0 Have you found yourself primarily thinking about the future and having anxiety?<\/p>\n

Mindfulness involves awareness and focus on the present.\u00a0 It is observing our internal and external environments carefully, without judgment.\u00a0 The potential benefits of mindfulness are plenty.\u00a0 One of the benefits is taking our focus away from worry and guilt by bringing our focus to the present.\u00a0 Much research on mindfulness has demonstrated benefits with regard to various disorders, pain management and cognitive change. \u00a0Self-management and improved memory are additional potential benefits.<\/p>\n

There are a number of exercises that can help children practice mindfulness.\u00a0 When teaching children about mindfulness, we want to start with brief sessions and be sure that we are comfortable with the subject matter.\u00a0 If an adult has not attempted practice with mindfulness, they are less likely to be successful in helping children learn about it.<\/p>\n

Mindfulness can be practiced in a number of ways.\u00a0 Below are a few ideas for allowing children to practice mindfulness.<\/p>\n

Awareness of a sound<\/em> \u2013 Have children listen to a bell and raise their hand when they no longer hear the bell.<\/p>\n

Awareness of an object<\/em> \u2013 Have children look at and draw a still life and reflect on the experience.<\/p>\n

Activities of living<\/em> \u2013 Have a child write or tell about what they do in the morning to get ready for school.\u00a0 Have them expand upon the steps each day and reflect on their senses as they go through the experience.<\/p>\n

Mindfulness meditation<\/em> is certainly another strategy that could be used, however, should be discussed in detail in advance. Truths and myths regarding meditation should be discussed as well and practice for children should be brief.<\/p>\n

Supportive Self-Talk<\/strong> \u2013<\/p>\n

We all talk to ourselves.\u00a0 The dialogue that is going on inside our heads is called “self-talk”.\u00a0 For some people, self-talk is mostly positive, for some it’s mostly negative.\u00a0 How we “frame” things is very important to our health and well-being.\u00a0 Do you find yourself saying things (to yourself or out loud) such as, “I’m such an idiot”, “What a loser”, or “I can’t believe I did it again”?\u00a0 This is negative self-talk and is NOT helpful to our health.\u00a0 It can make us more vulnerable to stress. Obviously, we don’t want to go all the way to the other extreme and let our ego take over by saying that we are perfect in every single way, but there can be a healthy balance.<\/p>\n

Our minds are programmed, somewhat like computers, beginning in our youth.\u00a0 Think of the messages that you have had programmed in your mind since you were born…. by caretakers, peers, even the media.\u00a0 When we were young we didn’t have a choice as to what we were exposed to.\u00a0 So, for example, if we were exposed to hours of television and other media without anyone telling us that we ARE good enough without the products and services marketed to us, we could end up thinking that we aren’t good enough without those things.\u00a0 And if our parents or guardians were negative people, we may very well have some of this “programming”.\u00a0 We may have the tendency to be pessimistic and the negative thoughts can get overwhelming.<\/p>\n

Reframing \u2013 Changing the Way See Something<\/strong><\/p>\n

Reframing is a critical strategy for keeping stress levels in check.\u00a0 Students have found this topic to be extremely helpful in making their daily lives less stressful!\u00a0 Reframing involves changing our thinking\/attitude\/viewpoint.<\/p>\n

How do you “frame” the following?\u00a0 Your boyfriend or girlfriend just broke up with you.\u00a0 You can frame it as either, a) my life is ruined or b) now my life is opened up for someone who will really appreciate me.<\/p>\n

Stressors are everywhere, all around us, and in our daily lives.\u00a0 As we have discussed previously, the way we perceive, or interpret, a given circumstance or event can cause stress.\u00a0 When our perception, or interpretation is negative, we have the power to exaggerate and magnify it until it is totally out of proportion with reality.<\/p>\n

We can look back and realize that we\u2019ve wasted much time and toll on our bodies with worry.\u00a0 Think back on something that you worried about that never happened.\u00a0 We can utilize awareness and our self-talk to manage our worries and keep our stress levels in check.<\/p>\n<\/div>\n

\u00a0<\/strong>Gratitude and Pulling Out the Positives<\/strong><\/p>\n

\n

Practicing the habit of looking for the positives and having gratitude can be extremely beneficial for both children and adults.\u00a0 Some days, it can seem like there is little positive to focus on.\u00a0 If we make a particular effort to seek out the positive behaviors and aspects of a child and in life, it will make a significant difference.<\/p>\n

Thinking about what we are grateful for is also a good way to help our day.\u00a0 An example of a healthy practice could be to ask the child each night at bedtime, \u201cWhat was your best?\u201d\u00a0 This could also be in the form of or accompany prayer. If children are asked to think of what they are grateful for each night before they go to sleep, it is likely that they will form a habit of a positive thought process even when you are not there to prompt. Another similar practice involves writing down the top three things you are grateful for before bed each night. These types of practices can have very positive benefits.<\/p>\n<\/div>\n","protected":false},"author":186456,"menu_order":2,"template":"","meta":{"_candela_citation":"[]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-234","chapter","type-chapter","status-publish","hentry"],"part":229,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/234","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/users\/186456"}],"version-history":[{"count":2,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/234\/revisions"}],"predecessor-version":[{"id":257,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/234\/revisions\/257"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/parts\/229"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapters\/234\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/media?parent=234"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/pressbooks\/v2\/chapter-type?post=234"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/contributor?post=234"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/suny-mcc-childdevelopment\/wp-json\/wp\/v2\/license?post=234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}