mindfulness and teens s.johnston

March 10, 2015

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link to above

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from teen stress in our schools - canadian educator association - article


High school students are reporting increasingly high levels of stress stemming from academic, social and family difficulties, with minimal knowledge as to how to effectively manage stress. Consequently, a concerning number of youth are engaging in maladaptive behaviors such as risk taking, nonsuicidal self-injury, and problematic video game use to manage their stress. While the school setting represents an ideal site to teach effective stress management, existing programs are often lengthy, making them challenging to implement with most school curricula. In response, our research team developed a brief, single-session stress management program. The program addresses the key components of adolescent stress management (psychoeducation, decreasing stigma, and coping skills) within one classroom period, and was evaluated extremely positively by participating teens.




For the average high school student, life is full of potential stressors. In a recent survey, our research team asked over 900 Grade 7 students what they identified as the biggest stressors in their lives. “Academic difficulties” was reported as the greatest stressor by 33.2 percent of students, followed by “conflict with parents/family” (31.4 percent), “conflict with peers” (20.7 percent), and “conflict between parents” (13.9 percent). Of particular concern is how these students are coping with their stress.[1]

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from stressedout webpage above


StopThought challengeRElaxationSelf-observerSupport and better choices

Knowing and understanding the StressOFF Strategies is the first step. Putting them to work is the next! Through practice, you will find which strategies work for YOU.

Below is a list of websites you can visit to practice the StressOFF Strategies:

STOP, THOUGHT CHALLENGE

MoodGYM

MoodGYM is a free, fun, interactive program consisting of a number of different modules. These are designed to be completed in order. The modules explore issues such as: Why you feel the way you do; changing the way you think; changing 'warped' thoughts; knowing what makes you upset; assertiveness and interpersonal skills training

RELAXATION

For a step-by-step guide to Muscle Relaxation, visit:
http://www.realage.com/mood-stress/treating-anxiety-yourself-progressive-muscle-relaxation

SELF-OBSERVER

For more information about Self-Observer (sometimes called Mindfulness), visit:http://www.get.gg/mindfulness.htm

GENERAL STRESS & COPING RESOURCES

Mind Your Mind

Mind Your Mind is an award-winning site for youth by youth. It is a place where you can get info, resources and the tools to help you manage stress, crisis and mental health problems.

TeensHealth

TeensHealth is a safe, private place for teens who need honest, accurate information and advice about health, emotions, and life. TeensHealth is accessible 24 hours a day so you can get the doctor-approved information you need to make educated decisions — or help a friend who needs advice.

Need immediate help?

lots of useful links below for mental health

for professionals

for parents and families

for educators - workshop outline - free to schools in quebec

disseminating postcards across the province - free -

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videoconferencing for school on mental health

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online webinars - calgary

resources for teens

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Why am I so stressed out?

biancas story on mindcheck stress

Mindfulness: Youth Voices

handling stress from Kelty Mental Health, B.C.

http://keltymentalhealth.ca/

Discovering Your Inner Strength



Handling Stress


Being a teenager can be really stressful. Maybe even at this moment you are dealing with stress at school, in the form of pressure to get better grades and to do more extracurricular activities, filling up every moment of every day. Maybe you are dealing with stress at home, in the form of financial problems, arguments, or separations. Maybe your relationships with your friends are stressful. Maybe dating or your involvement in sports is stressful. Perhaps you are dealing with issues having to do with bullying, discrimination, poverty, or violence in your community. Maybe you are dealing with chronic pain or some other chronic health condition, like diabetes. On top of all that, you are probably trying to figure out answers to big questions like Who am I? Where do I fit in? How can I become independent and make my own decisions? It’s no wonder if you feel overwhelmed sometimes.

Any time you are experiencing a lot of stress, you may get “stuck” in your thoughts, whether you are worrying about the future or feeling bad about the past. You may get caught up in judgments about and emotional reactions to whatever is happening. If you don’t know how to handle stress, you may do things that end up hurting yourself or the people around you. For this reason, how to handle stress effectively—in a healthy way—might just be the most important thing you can learn.

Mindfulness is a simple but powerful tool for awakening the wisdom that is already inside you. It can help you handle stressful situations and transform difficult relationships. With mindfulness, you can free yourself from those troublesome thoughts about the past or the future, becoming more present in the “here and now.” Mindfulness also fosters the sort of kindness and compassion that can help you become your own best friend, as well as a better friend to others.

(Excerpted from The Mindful Teen by Dzung Vo, MD)

guided meditations

Guided Meditations


You can practice with these guided meditation recordings from this website, or download them onto your portable device. It’s OK if it seems a little weird at first. To get the hang of it, you may wish to try practicing with a particular recording at the same time, every day, for a week. Once you’ve got the feel for it, you can decide whether to continue using the recordings, or instead, just guide yourself using your own inner voice. (Caution: Please do not listen to these recordings while driving or operating machinery.)


1. Eating a Raisin Mindfully (~5 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)


2. Mindful Breathing (~5 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)


3. Sitting Meditation (~10 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)

Audio Player


4. Body Scan (Short) (~10 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)

Audio Player


5. SOBER Breathing Space (~3 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)


6. Walking Meditation (~ 10 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)

Audio Player


7. Mindful Movement (~10 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)

Audio Player


8. Mindfulness of Thinking (~10 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)

Audio Player


9. SOBER Coping Space (~3 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)


10. Loving-Kindness Meditation (~5 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)

Audio Player


11. Body Scan (Long) (~30 minutes) (To download, click here and then right-click on the screen to save the MP3 file onto your computer)

Audio Player


Learn more about mindfulness here.