Discover the Power of Stress Management
as a Parent and Educator!
I was often called a ‘stresshead’ & have endured many trials as an adult, so I am no stranger to stress!
It comes with the territory as an educator unfortunately and very often with parenting too.
Examining the impact of stress has been a game-changer for me as a parent and educator!!!
Allow me to share with you what I’ve learned:
Not ALL stress is negative! In fact, some stress can be healthy and positive as it motivates and prepares us to respond to various situations. On the other hand, negative stress can be harmful, arising from intense and long-lasting stressors that disrupt our body’s support system.
Let’s delve into the three types of stress:
- Eustress: This is positive stress that acts as a source of motivation, like excitement and determination.
- Acute Stress: This type of stress is negative such as fear, criticism, or pressure.
- Chronic Toxic Stress: Intense and frequent stress that persists over extended periods, often resulting in trauma. It can have long-term effects on physical and emotional health. An ACEs (Adverse Childhood Experiences) study provides valuable insights into this topic.
Understanding how stress impacts our bodies and minds is not only empowering for ourselves, but also helps us empathise with others who exhibit signs of stress.
So, How Exactly Does STRESS Affect US PHYSICALLY & MENTALLY?
The Body's Response to Stress:
- A situation occurs.
- The Hippocampus associates the situation with an uncomfortable or stressful memory, triggering a warning or threat response.
- The Amygdala, acting as a guard dog, signals a stress response by releasing stress hormones (adrenaline and cortisol) into the body:
- Increased blood flow to the heart and vital organs, providing more oxygen to major muscles for fight or flight, but reduced flow to the frontal lobes of the brain (especially the Prefrontal Cortex).
- Symptoms like dizziness, light-headedness, or confusion due to decreased blood flow to the frontal lobes.
- Faster breathing to deliver more oxygen to the blood.
- Release of stored energy in the form of blood sugar or glucose.
- Reduced digestion.
- Heightened senses (sight, hearing, smell, etc.).
- If the threat passes, normal bodily functions resume after approximately 15-20 minutes.
Understanding the Impact on the Brain:
Within our brains, the Amygdala, about the size of an almond, acts as a guard dog. It protects us when we experience discomfort, distress, or danger, triggering the fight, flight, or freeze response. (Two other stress responses, faint or fawn, are less commonly mentioned.)
This mechanism was crucial for our survival in the days of cavemen, enabling us to fight or flee from sabre-toothed tigers. Nowadays, it can be triggered by less severe events such as taking a test, fearing monsters at bedtime, loud noises, or meeting deadlines. Although these situations are not life-threatening, they can significantly affect our mental and physical well-being if not managed properly.
During stress, the Amygdala and Hippocampus in the lower part of the brain (often referred to as the ’emotional’ or ‘downstairs’ brain) are activated, while the ‘thinking’ brain (referred to as the ‘upstairs’ brain) is responsible for making wise decisions. The part associated with decision-making is the Pre-frontal Cortex,
When the Amygdala senses stress, the fight-or-flight response redirects blood flow and energy away from the ‘thinking’ brain, channelling it instead to our limbs, heart, and other vital organs to fuel our response. Consequently, we find it challenging to think clearly or make wise decisions in this state. Our inner ‘guard dog’ barks, and our inner ‘wise owl’ flies away—this phenomenon is known as ‘flipping your lid.’
Unpleasant memories from past events act as warning buttons that trigger the guard dog response.
How to Reduce the Impact of Your Stress Responses:
Our memories form the story of our lives, and we have the power to rewrite them! By retraining our ‘guard dog’ (Amygdala) to perceive our negative memories as less severe, we can reduce our tendency to overreact in uncomfortable situations. It’s similar to training a guard dog not to bark at a new friendly postman! Knowledge about how our brain functions during stress grants us greater control over our reactions. We can utilise calming and relaxation techniques when we encounter stress-inducing situations, allowing us to remain calm and keep our ‘wise owl’ around. With practice over time, your ‘guard dog’ will start associating relaxation with negative memories, leading to reduced stress or even positive emotions during similar events. Your ‘guard dog’ won’t even bark anymore, and your ‘wise owl’ will stick around more often, enabling you to reach your full potential with a clear mind.
In times of stress, when the Amygdala has hijacked our brain and our body and mind are aware of the signs of stress, our first instinct should be to re-engage our ‘wise owl’—the thinking brain—as quickly as possible. Trying to make rational decisions or expecting a child to ‘behave’ or ‘think’ about their actions in such moments is futile, as we now understand from the knowledge explained above. Instead, we can employ strategies that help activate the Pre-frontal Cortex, reducing the intensity of stress in the present moment. Here are some effective techniques to consider:
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Deep Breathing: Take deep breaths in and longer breaths out or use a breathing technique that suits you. This practice has a calming effect on the body and mind, allowing you to regain control and clarity.
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Physical Touch: Seek a hug or engage in any form of physical touch. Such gestures stimulate the release of oxytocin, commonly known as the ‘Happy Hormone,’ which promotes feelings of comfort and connection.
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Emotion Labelling: Name the emotion you are feeling. Acknowledging and labelling your emotions helps to create a sense of awareness and allows you to engage the Pre-frontal Cortex. Remember, “Name it to tame it!”
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EFT Tapping: Explore the EFT (Emotional Freedom Techniques) tapping points. This gentle technique can help induce relaxation and restore balance to your nervous system.
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Expressing Gratitude: Practice expressing gratitude for anything in your life. It can be as simple as appreciating a beautiful moment or acknowledging the support of a loved one. Gratitude has the power to reverse the stress response and naturally decrease cortisol levels.
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Shift Perspectives: Challenge your perspective by asking yourself, “How can this be helping my future self?” or “What lessons will I gain from this?” Recognise that the stimulus itself is not the problem; it’s our perspective. This shift in mindset can reset the nervous system and open up new possibilities for growth and resilience.
By choosing a favourite engaging and calming technique, you can have a go-to strategy whenever stress arises. Remember, the deeper work of retraining the ‘guard dog’ can be pursued once you have recovered and regained your equilibrium.
(For more information on nurturing a child through their big emotions, refer to our blog)
In the midst of stress, activating our ‘wise owl’ and reducing the intensity of stress in the moment is essential. By employing techniques such as deep breathing, physical touch, emotion labelling, EFT tapping, expressing gratitude, and shifting perspectives, we can regain control and foster a sense of calm. Embrace these strategies as part of your stress-management toolkit and remember to prioritise your well-being and that of the children you care for.
Chronic or Toxic Stress in Children:
When children experience repeated adverse experiences at toxic levels, it puts them at a higher risk of long-term health issues and negatively impacts their overall well-being. Each student’s stress levels must be considered based on their individual needs, and their self- and social-management approaches should be tailored accordingly.
The Adverse Childhood Experiences (ACEs) study sheds light on how toxic stress affects childhood development. Adverse Childhood Experiences encompass various factors such as abuse (physical, emotional, or sexual), neglect (physical or emotional), and household dysfunction (mental illness, domestic violence, divorce, incarcerated relatives, substance abuse, bullying, or foster care). Children with an ACEs score of 4 or higher are 32 times more likely to face behavioural, physical,
and mental health issues later in life. (For more information on ACEs, visit https://www.joiningforcesforchildren.org/what-are-aces/)
Diagram courtesy of https://www.joiningforcesforchildren.org/what-are-aces/
In conclusion, awareness is the key to managing your own stress,
while support is crucial for helping our young ones build self-awareness.
To foster self-awareness at home or in the classroom regarding stress understanding and management strategies,
we offer best-selling bundles that have received rave reviews:
★★★★★ Extremely satisfied! This was just what I was looking for. Easy to use and student-friendly. They were engaged from start to finish.
These pictured posters and worksheets are currently available individually for purchase at:
To purchase your bundle, choose from our available options below:
WANT RESOURCES TO SUPPORT YOU???
If you’re ready to take proactive steps in creating a supportive system for emotional regulation in your home, classroom or practice, we have an exclusive offer for you this month. Introducing the MEGA BUNDLE, which combines three of my top-selling bundles into one comprehensive package, now available at a discounted rate of over 25% off!
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To seize this opportunity and gain access to this valuable MEGA BUNDLE, simply click the link and secure your download today. Don’t miss out on the chance to transform your space to foster emotional regulation and creating a more harmonious environment.
Informative & engaging system to understand, categorise & monitor emotions to build self-awareness.
Self-care strategies to use in check-in system to support ability to self-regulate & practice self-care.
Entertaining narrative & resources to explain how stress impacts our brain and body & how to manage it.
Thank you so much for taking the time to read our latest blog. We hope that it gives you the knowledge you need to continue to make positive change in your little ones’ world.
Please share this if you feel that it would help someone you know.
Love & blessings,
Lauren xox