3.11.15 5 Quick Stress Busters

3.11.15 5 Quick Stress Busters

Ask any educator what their top health concerns are, and you will hear STRESS near the top of everyone’s list.  Stress is not only the harsh reality of today’s 24-7 culture, but one that impacts the lives of educators in a very deep way.

While everyone experience stress, educators have unique stressors and circumstances that make it an issue that must be addressed, and addressed on a continuous basis.

Now we all have our own strategies for coping with stress; some healthy (a trip to the gym), some not so healthy (hello, too many chocolate chip cookies!). But what would happen if we did little mini stress busters every day — kind of a prevention/maintenance plan to keep stress in check for the most part? Could we keep more of an even keel, and reduce our major stress-out times overall across the school year?

We would like you join us for a little self-care stress reduction experiment.  Try to do at least two quick stress buster activities a day, and see if they help you reduce your overall stress level and/or cope with a stressful situation. You’ll find a list of ideas below, but you can do whatever (healthy!) stress busters that work for you. Try this for 30 days and see if you notice a change in your overall feelings of stress and/or mood.

5 Quick Stress Busting Ideas:

1. Start your day with five-10 minutes of gentle stretching to get the brain and body ready for the day ahead. No time in the morning? Try these stretches that you can do during the workday.
2. Skip the news on your morning commute and pop in some music instead. Whether you drive, take public transportation or bike to work, kicking off your day with music is a great mood booster that will stay with you, helping you navigate whatever comes your way. Of course, added bonus stress reduction comes with singing in the car!
3. Take a meditation break! Find a quiet spot and take a brain break. Shut your eyes and breathe deeply, clearing your mind as best you can. (Some of us are better at that than others, but don’t fret about it!) If you feel comfortable doing so, remove your shoes to promote deeper relaxation. Check out these tips on mediation.
4. Make some time to unplug and get outside! Whether it’s a quick walk around the block, a trip to the school garden or sitting on a favorite bench under a tree and watching the birds and squirrels, Mother Nature has a way of calming us and soothing the soul like no other.
5. Take a few minutes to be grateful! At the end of each day, think of at least three good things that either happened that day or you just feel good about in general. Either write them down or share them with a friend or family member. You can even get someone to be your partner in this endeavor and make it part of your daily ritual.

Again, you can do whatever works best for you. Shake it up – try new things, just keep yourself in mind each day and take steps to manage stress. We would love to hear from you, so please be sure to share your favorite stress busters in the comments section below.

11.20.14 Healthy Me, Better Year Update: Kia McLeod

I can still remember it as if it were yesterday: hearing the voice of my daddy, the army sergeant, “Training wheels are for wimps”. Then he lifted me up into the air and down onto my first bike. Standing behind him were my sister and brothers who were ALL chuckling, while anxiously waiting for me to hit the ground. Then daddy grabbed the back of the bike, pushed and shouted, “PEDAL.”

At first, I was shaking so much that I could barely hold on to the handlebars. For a moment, I had lost control and the bike started wobbling from side-to-side. Then, I heard a wave of laughter roaring from behind me. But I was determined not to give my siblings the satisfaction of watching me fall; so I pushed my feet down and up and up down a little bit harder, while focusing on that repetitious circular motion that daddy had explained to me. Before I knew it, I felt the wind blowing against my face as I looked straight ahead and pedaled as if my life had depended on it.

During that first ride and every one since, I have relished in the overwhelming feeling of independence and freedom that comes from cycling. I also have enjoyed the great health benefits associated with hitting the road. According to Women’s Health Magazine, a 135-pound woman pedaling 12 to 14 miles an hour blasts 488 calories in 60 minutes.Cycling also improves energy levels by 20 percent and decreased fatigue by 65 percent by triggering the brain to release the neurotransmitter dopamine, which is linked to energy, says Women’s Health Magazine.

The fact of the matter is that we can all use a boost every now and then. That’s why I made the commitment to move my body for at least 15 minutes every day as a part of the Healthy Me, Better Year Pledge. Unfortunately, I rarely have the time to hit the biking trails anymore. Today, I am taking a spin class on the weekends at the local YMCA. 

Whether you choose to spin, bike, jog or run in place behind your desk, taking the Healthy Me, Better Year Pledge is an opportunity to put yourself first and be healthier and happier YOU! I hope to see you soon on a biking trail or in spin class!

Books, Pencils, Prevention: A Back-to-School Review of Suicide Prevention Resources

Suicide Prevention Week 2014 is September 8-12/World Suicide Prevention Day, September 10th

As we mourn another suicide in recent headlines, we consider the tragic loss of life, and the pain and sadness left in the wake of suicide. Beloved actor and comedian, Robin Williams was a 63 year old man battling depression and addiction for years. His suicide remains heartbreakingly sad, and perhaps ultimately understood, eventually even forgiven by those closest to him. However, the tragedy of suicide in a young person — too early in his or her life to fully grasp the permanency of their actions, not able to believe or really understand that it will, in fact, get better — is something that we should go to extreme efforts to prevent. The teachers, parents, loved ones, and friends left behind struggle to understand and often wonder if there was something they could have done.

School leaders need to be reminded that they CAN do something.

NEA HIN urges all members of the school community to be acutely aware of the potential for one of your friends, classmates, or students to consider suicide. The Centers for Disease Control and Prevention (CDC) reports that suicide is the second leading cause of death for young people ages 10-24 (CDC, 2012). Juxtapose this statistic with the growing research on adolescent brain development. We now understand that the decision-making part of our brains, the pre-frontal cortex, is not even fully developed until about age of 25. We know that, even in an optimal developmental scenario, adolescence is fraught with social, emotional, even academic challenges and stressors. Adults must remind young people that we understand they will face these challenges, but they never need to face them alone.

Four Ways Educators Can Be Proactive in Preventing Youth Suicide:

• Remind students to seek out a friend or trusted adult to talk through their problems and concerns and to come forward if they are worried about a friend. 
• Schools must ensure that an adequate staff of caring and appropriately-trained professionals (school counselors, social workers, psychologists and nurses) is keeping a close watch and communicating with students. 
• There must be a concerted effort to promote awareness, prevention, and communication. 
• NEA HIN strongly encourages schools to provide training for staff and students to recognize the warning signs of suicide – and then act. 

The NEA Health Information Network has compiled these educator-friendly resources to ensure all NEA members have access to this information and can be proactive in promoting suicide awareness and prevention programs and policies in their schools and communities.

Managing Stress: A Resource for Educators & Support Professionals

For educators it can seem that stress is everywhere. Even positive events can be stressful. Stress can help people achieve peak performance – but too much stress can impair performance and be harmful to health.

But stress isn’t just limited to adults. A survey by the American Psychological Association found that teens experience stress, too – and their stress levels rival that of adults.

Educators and school professionals interact with students and serve as mentors and role models. Learning strategies for managing stress is a lesson you can share with students – and it’s one that will benefit your overall health to boot. Below are some key tips on dealing with stress. 

Examine What Causes Your Stress

When we’re stressed, our body produces cues – physical responses such as dry mouth, rapid heartbeat or increased perspiration. Think back to when you’ve experienced those cues from your body, and make a list of what causes your stress. You list may also include WHENs, such as when you’re hungry or when you’ve haven’t had much sleep.

Now look at your list:

• Draw a circle around those causes that are changeable – either on your own or with the help of your colleagues, etc.
• Put a star next to the ones that are events you find positive, but are nevertheless stressful.
• Then draw a triangle next to the items that are short-term.

Your list will look different from someone else’s. Don’t judge yourself for your emotional response to certain situations. Instead, approach this from a place of self-compassion and focus on mapping out a plan for coping with stress.

Examine How You Cope with Stress

Make a list of all the ways you currently cope with stress. It’s not uncommon to list some habits that are less healthy, such as vegging out in front of the TV after work or downing a pile of junk food.

Now draw a line through the ways that are less healthy. Circle the ones that are healthy or worth doing more of. Need more ideas on healthy ways to cope with stress? Add any of these to your list:

• Taking a quick walk outside
• Asking for help
• Cupping a warm mug of tea or coffee while breathing slowly in and out
• Making a list
• Stretching
• Focusing on meditation or spirituality
• Chewing a piece of gum
• Grabbing a favorite fruit

Map Out Your Coping Strategy

Now it’s time to plan ahead. The first step is to create time to help tackle those changeable stressors impacting your life. Don’t try to chew off too much at once – break this up into small, manageable tasks that you accomplish over a reasonable amount of time.

What about other stressors that you just have to deal with? Take a few minutes before your day starts and visualize the stressful situation. Decide which tool you’ll use to cope with the stressor, and visualize how you’ll make it happen. If you’re going to make sure you have a cup of tea with you, make sure you have a tea bag ready! If you want to make sure you’ve gotten physical activity in before a stressful meeting, then make sure you schedule time to go on a walk or hit the gym beforehand. If you map out your coping strategy, you’ll help reduce the anxiety and stress associated with those situations.

Physical activity is an important strategy for managing your stress response. If you’re not currently engaging in 2.5 hours of moderate activity a week, find ways to boost your activity. Being active outside of work can help you better manage stress on the job!

Pat Yourself on the Back – You Got This!

You’ve made a strategy and a plan for changing up stressors you can change, and managing the kinds of stressors we just can’t avoid. Spread the word so your colleagues and family members can tackle stress in their lives, too. Click here for more on stress management and to download our “Kill Stress Before It Kills You” guide.

New Mental Health Resources For Educators

Today, the President and Vice President host a National Conference on Mental Health. While millions of Americans struggle with mental health problems, those who need help are too often afraid to seek it because of the shame and secrecy associated with mental illness. The conference will bring together people from across the country, including mental health advocates, educators, health care providers, faith leaders, and individuals who have struggled with mental health problems, to discuss how we can all work together to reduce stigma, and help the millions of Americans struggling with mental health problems recognize the importance of reaching out for assistance.

We encourage you to visit mentalhealth.gov and look at the latest resource for educators to help students and colleagues.

Learn More about Ways to Support Your Students and Their Families

• Find how to assess mental health needs in your school and develop and implement a school-based mental health program .
• Find tips for talking to children and youth after a disaster or traumatic event (PDF – 796 KB).

Honor Military Children This Month and Throughout the Year

Please note that April is the “Month of the Military Child* Read on for a guest blog from Federal Education Association President Michael Priser and find resource links at the bottom of his blog.

When we think of words like “resilience” and “courage” we often think of the men and women of our armed forces, who demonstrate these qualities daily in their efforts to keep us safe.

But – I can tell you from years of experience – those same qualities run in their families, especially in the children of military personnel. At an early age, these children learn more about sacrifice and perseverance than most of us will ever know, and it is for that reason we honor them each April during the Month of the Military Child.

As a school psychologist in Department of Defense schools for over 20 years, I’ve seen military children deal with every imaginable situation.

Whether it’s the pain of separation that comes with a parent being deployed, the anxiety of worrying for an absent parent, or the horrible realization of fears with news that a parent has been killed, virtually every child of military personnel has faced such situations or has a close friend who has done so.

Even the strongest of adults could be overcome by any of these stresses, let alone a school age child. But time and again I have seen military children bravely face these fears and many more. With strength of character that can and should be called “heroic,” these children put aside their fears when they can, and confront them when they must, to carry on with their lives as students (and all the stresses, fears and anxieties that go along with that role).

These children bravely accept the sacrifice of lost time with their military parents, whose duty may send them to the other side of the world for months at a time. Even braver, they accept the silent but ever-present realization that runs throughout the military community that such a separation could become permanent with no warning.

The courage of these children does not go unrecognized. Their parents, of course, know and love them for it; we educators who work with them daily marvel at their ability to remain “normal” kids through all of it; and the children themselves are bound together forever in the solemn and unspoken sense of honor and sacrifice that comes with being a “military brat” – a term coined long ago amongst themselves and still worn with pride.

We must never forget and always honor the courage and sacrifice of our military personnel, their families and especially their children. April, as the Month of the Military Child, gives us a formal opportunity to do so, but it is a duty the rest of us carry throughout the year.

Michael Priser is the President of the Federal Education Association.  For more information on FEA , contact them here

 *In 1986 the U. S. Army began the “Month of the Military Child” (MOMC). Now MOMC includes military youth of all branches.  During April, designated as the Month of the Military Child, military children are applauded for the daily sacrifices they make and the challenges they overcome by being a part of a military family. The Department of Education, the Department of Defense, the entire federal government and all sectors of our communities are asked to honor military children by providing a variety of resources, programs and opportunities to show their support. 

There are numerous ways that schools and communities can honor military-connected students during the Month of the Military Child. The Department of Defense Education Activity’s (DoDEA) has resources that can be found at their website including the:

• Students at the Center guidebook; This Web site outlines the important policies, procedures, and best practices that will enable military families, military leaders, and school leaders to provide military-connected children the best possible support for success
• The DoDEA Grant Program; grants for research-based programs that aim to increase student achievement and ease the challenges that military children face due their parents military service.
• Special Education Professional Development Summer Seminars; The Educational Partnership Program, through a contract with Cambium Learning Group, has provided special education professional development for over 700 educators and administrators at LEAs serving military-connected students through nine face-to-face training opportunities around the country.
• School Liaison Program; A General description of School Liaison Program for military-connected local education agencies and school liaison(s) at each military location. 
• Interstate Compact on Educational Opportunity for Military Children; These resources will help military-connected students with transition issues addressed by the Interstate Compact< > and other concerns.

Source: U.S. Department of Education

Is Coffee Your Drink?

Caffeine is a stimulant; it makes us more alert and can give a sometimes much-needed boost of energy.  But too much caffeine can also cause unpleasant effects that may be more serious in some people.  Healthy adults can probably manage 200-400 mg of caffeine a day safely.  That is the equivalent of 2 to 4 cups of coffee. Some people may be more sensitive to caffeine than others. Pregnant and nursing women should limit their caffeine consumption. Some medications may interact with caffeine so check with your doctor or pharmacist about any medications you are taking.  

Caffeine is an addictive substance. This means that your body will develop tolerance and you may find that you need to raise the amount of caffeine you drink to achieve the same levels of alertness or energy. Because caffeine is a stimulant, people who consume more than 400 mg a day may find that they develop a range of symptoms including:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Stomach upset
• Fast heartbeat
• Muscle tremors

These symptoms can be reversed if you reduce your caffeine consumption. But remember, because caffeine is addictive you may want to cut back slowly to avoid withdrawal symptoms such as headaches.  Too much caffeine can also leave you dehydrated, so it’s important to also drink water when consuming caffeinated beverages.  If you want to know more about the caffeine levels in your drinks, the Mayo Clinic provides information on the caffeine levels of coffee, tea, soda, and energy drinks. 

Reprinted from NEA Today, Winter 2012

Bette Stresses You Out

Hi, all!

So, you have now memorized the signs and symptoms of possible heart attacks and strokes as they were outlined in my last two
postings, correct?  Good.  (If not, feel free to go back and check them
out.)  Now, we can move on to talk about
another topic that’s a lot more fun to think about and discuss.  That would be stress.  I know, I know.  Only a few scattered folks involved in the field
of education experience stress, so why should I focus on it?  Well, perhaps you are one of the scattered
folks.  So, here we go.

When I graduated from high school in Miami, lo, those many
years ago, one of the activities of the senior class was to produce a booklet
of predictions about how the lives of a group of graduating seniors were going
to turn out.  This was no popularity
contest—the top 10% of the class were the ones included in the booklet.  I graduated 75^th out of a class of
750 (big school, back in the day), so I squeaked into the booklet.  I guess I felt pretty good about that, and as
long as I can squeak into heaven the same way, I’ll feel good about that, too.

Anyway, the prediction about me was that I was going to be a
writer.  Huh.  During my career, a lot of my time has been
spent writing grant proposals, and, while I have not yet achieved great public
fame as a result, I guess the prediction was pretty much on target.  And at least I THINK about writing books, and
have developed a long list of possible titles over the years.  In fact, I’m really good at writing titles,
and maybe one day the books will follow. 
But for now, I just keep writing titles and try to find things to attach
them to.  As a result, a couple of years
ago I came up with a title for what has become a very popular NEA HIN workshop.  It’s called “Kill Stress before It Kills You.”
 

Now, I don’t give the workshop, mind you.  My colleague, Nora Howley, does that, and
exceedingly well, I might add.  In fact,
if you see the workshop being offered at one of the Regionals or other meetings
that you are attending, you would be well-served to sign up for it.  Nora covers topics like what stress is, what
happens when you experience it, ongoing causes of stress and what they can do
to your body, etc.  In my next posting, I
will go into a little more depth about this issue, since it really does affect
more than a few of us.  And if we don’t
take steps to harness the effects of stress, we can actually shorten our
lives.  I need to work on this, too,
otherwise, my epitaph will read “She Wrote Great Titles, but the Books Never
Followed.”  Stay tuned.

Bette   

P.S.  If you have any
questions about writing grant proposals, please leave a comment below and I’ll
get back to the topic in a future post. 

Holiday Stress: Tips for Coping

What to say about holiday stress…everyone writes about it
and everyone seems to suffer from it. As with other sources of stress, holidays
can be both positive (family, friends, vacation) or negative (family, money
worries, unrealistic expectations).  For
most of us, it’s a little of both.

Much of our holiday stress is the disconnect between our
expectations and our realities.  Part of
preventing the stress melt-down is to set realistic expectations for yourself
and for others.  Often at the holidays we
try to create an idealized version of our family and friends. We look to our
memories of childhood or to the childhood we wish we had.  But that is probably unachievable.  One of my most vivid childhood winter
holidays (the one for years, I held all holidays up to) was the one where I was
running a high fever the night of our gift exchange. No wonder everything
seemed sparklier, lighter, and sharper.

So what can we do to minimize the stress? Here are some tips
culled from experts around the country.

1. Set limits. You can’t do
   it all.  Let others know what you
   can and can’t manage. They can figure out if they want to pitch in or let
   something go.
2. Delegate. Children and
   other family members can and should help.
3. Pick and choose (this is
   related to #1).  If something is
   really important to you (say homemade cookies), decide how much of it you
   can realistically mange.  Maybe you
   bake only one variety instead of six.
4. Acknowledge your feelings.
   Maybe the holidays don’t fill you with cheer. Maybe you have suffered a
   loss or are unable to travel. Recognize that these feelings are real and
   are okay. 
5. Set a budget and stick to
   it.  More money spent does not mean
   more happiness. If you are having financial concerns, be frank (in an age
   appropriate way) with children and don’t be hard on yourself.
6. Plan ahead. Try to set
   certain times for shopping and other activities.  If you can, avoid shopping at the
   busiest times of the day.
7. Make lists.  This will help you keep track of what
   needs to be done. You can also help children make their own lists for the
   things they are responsible for. 
8. Take time for
   yourself.  Even a few minutes on
   your own can be what it takes to rejuvenate yourself. 
9. Share something with
   others through donation or volunteering. 
   Giving can make us feel better. 
10. Don’t lose sight of your
    healthy habits. Eat lots of fruits and vegetables and stay hydrated.  Exercise is a great stress reliever. 
11. Seek help if you need it.
    If you can’t shake the stress, feel overwhelmingly sad or frantic, find
    yourself angry at yourself or others, and/or have thoughts of self harm
    (or harming someone else) contact a health professiona.