Stress at Home - Kids at School

Stress at Home - Kids at School

Could This Be Your Student?

Brad is a 16 year old who lives on a farm west of town. He is normally an easy going guy who loves to be in the middle of anything that’s happening. Although Brad isn't a scholar he does well in his classes. But this year something is different. Brad hasn't been turning in his assignments. He’s very moody and has even been in a couple of fights after school. What’s going on with Brad?

Tiffany is 9 years old and her parents run the local cafe. It’s usually a gathering spot for Tiffany and her friends after school. She’s a bubbly, popular kid. The teachers can always count on her to participate in class discussions. Lately Tiffany has been going straight home after school. She cries easily over any little problem at school and doesn't speak up at all in class. What’s the matter with Tiffany?

What's Causing The Stress

Brad and Tiffany may be behaving the way they are for a variety of reasons. Stress is a normal part of life and growing up. Kids all have unique personalities and they react to stress in their own, unpredictable ways. However, this year many families are facing stressful circumstances beyond what is normal in their lives.

This past year Iowa farm families experienced extremely low farm commodity prices while costs to produce crops and livestock stayed high. This, coupled with several years of weather related losses due to floods and extreme heat, creates difficult times resulting in lost incomes, high bills, stress and uncertainty for many families.

The economic effect doesn't stop on the farm. If farm families don’t have income to spend, they don’t buy seed, fertilizer or parts from the local supply business and they won't be selling a crop in the fall. They must often pick up additional work outside of their community taking inputs away from the local community. No money in the bank means they don’t shop at the stores on main street, eat at the restaurants, or go to the movies. In turn, these businesses have lower sales which mean less income. The cycle continues for families up and down the town streets and the country roads.

Financial concerns create stress on the whole family. Kids become anxious and upset when their family has a loss of income. They may hear their parents talking and arguing about money matters and see their stress. The kids will also react to that stress. It’s important you realize that you can make a difference. No, you cannot change the conditions that the kids must deal with at home. But you can offer them a safe and accepting place to be while they are at school.

How You Know

Recognizing stress reactions in kids is not always easy. However, changes in behavior and personality are good clues that something is going on.

• Tired - trouble sleeping
• Fearful - afraid of things, not wanting to take risks
• Weight change - poor appetite or overeating
• Regression - reverting to immature behaviors
• Withdrawn behavior - sadness, crying
• Aggressive behavior - anger, hostility, blowups or temper
• Extreme compliance - wanting to please everyone
• Nervous habits - stuttering, nail biting, tics
• More illness - headaches, stomachaches
• Extremes of clothing - attention getting action
• Dull, dazed look - tendency to daydream, be far away

How You Can Help

Kids, who are living in stressful situations at home, come to school with a load of worry. Here are some ways for you to be an active, guiding teacher.

• Greet each child warmly every day.
• Provide structure and a predictable routine.
• Be aware of nonverbal behaviors.
• Avoid putting a child in high pressure situations.
• Be emotionally and physically available for a child.
• Put yourself in the shoes of a child and remember what it was like to be his/her age.
• Eliminate stressful situations in your classroom.
• Model appropriate behavior for dealing with stress.
• Create situations in which a child can share feelings.
• Allow for developmental regression and individual differences.
• Provide open-ended activities that involve no possibility of failure.
• Value each child. What you say or don't say has a tremendous impact on a child.

Foods That Give Us Energy

(Guest Post)

It’s really unfortunate that the vast majority of the population turns to stimulants instead of looking to whole foods for a boost of invigorating energy. I guess part of the problem is that humans are generally lazy and would rather take the “magic pill” to fix all their problems.

But when it comes to having more energy the irony is that the stimulating foods such coffee, sugar, and energy drinks actually fatigue your body in the long run. Sure they give you a quick jolt of energy but then their real effects are felt as they wear down your adrenal glands, disrupt your blood sugar, and create a huge crash after the initial high. Essentially they are drugs. They are not foods that give us energy.

Ok, then, what are some natural foods that will give you long-lasting energy?

Well, you may want to consider that no single food will give you more energy than your overall diet. Sure you could add in some of the energy foods I describe below, but if your diet is horrific to begin with, then you will not see the sustained level of energy that you want.

Instead of searching for “miracle” energy foods your goal should be to eat a diet that consists of foods that are vibrating at higher energies. This means eating more raw living foods. When a food has not been cooked, it maintains its natural energy properties (not to mention all of its other nutrients). Thus, when you eat raw foods, you’re giving your body direct energy from the ultimate source – the sun – as most of these foods will be plant-based, and the sun is where they get their energy.

The closer you eat to the bottom of the food chain, the more nutrition and energy will you acquire. Think about it – it takes more of your energy to digest animal meat than it does to digest a green vegetable, right? Plus, this green veggie will have the maximum amount of living energy versus a dead animal carcass.

Thus, to have more energy, you need to follow a high energy diet. After that, you can start to knit pick and see which specific foods give you more energy, if at all.

To help you get started, here is a list of some my favourite energizing foods:

• wheat grass – if you have not tried wheat grass then you are missing out on some big time energy and nutrition. Growing it and juicing yourself can be a bit of a pain but you can easily get a “shot” at most health food stores or juice bars. 1 oz of wheat grass juice packs more nutrition than 2.5 lbs of green leafy veggies!

• raw cacao (nibs or powder) – incredible source of magnesium, antioxidants, and life force. These give me a natural high that can last for hours without the subsequent like you would get from coffee and caffeinated beverages.

• goji berries – another incredible source of antioxidants and polysaccharides that improve cell-to-cell communication. I actually combine these with my raw cacao nibs and complementary tastes work really well together.

Remember that although these foods provide incredible nutrition they are the like the healthier version of coffee and other quick fixes. The key still remains to follow a raw foods diet, as much as possible, that will provide you with tons of life force, alkalinity, and nutrients to help your body thrive.

About the Author

Yuri Elkaim is one of the world’s leading holistic nutrition and health experts. If you want to lose weight and live your healthiest and most energetic life ever, then you can learn more about his raw food diet book, Eating for Energy and get started with a FREE 6-part Energy Secrets e-course by visiting EatingforEnergy.ca today.

Exercise and Asthma

Many people with asthma believe exercise is not an option for them, that it will do more harm than good. The truth is that most asthmatics would likely benefit from some form of regular physical activity.

The ABCs of Asthma

Twelve percent to 15 percent of the population are considered asthmatics and suffer recurrent attacks of breathlessness. The severity of an asthma attack can vary greatly, from slight breathlessness to respiratory failure. Common symptoms include wheezing, a dry cough and tightness in the chest. Attacks may be brought on by an allergic response, a respiratory infection, tobacco smoke, air pollutants, anxiety or stress. Exercise induced asthma (EIA) is usually brought on by vigorous aerobic activity.

Exercising with Asthma

Despite the fact that asthma may be brought on by aerobic activity, exercise may still be a desirable option for many asthmatics. Research indicates that as tolerance for physical exertion is built up over time, it is less likely that an asthmatic will experience an attack during exercise.

And, in addition to reducing the risk of developing many other diseases, appropriate exercise can help asthmatics reduce stress, sleep better and feel more energized. It might surprise you to know that even world-class athletes, such as Olympic gold medalist Jackie-Joyner Kersee, continue to compete after being diagnosed with asthma.

Have a thorough medical evaluation and obtain your doctor’s permission before beginning any type of exercise program. This is an absolutely essential first step. Your physician may prescribe medications that might further aid in controlling your condition. You will need specific instructions on when to take the medication before exercising and how long the effects will last. Once you have received clearance from your doctor to begin an exercise program, consider the following guidelines:

• Take extra time to warm up before exercising. A prolonged period of low-level aerobic activity will help prepare your body for higher-intensity exercise.

• Exercise toward the lower end of your target heart rate. Activities such as walking or swimming are great for asthmatics because they are low intensity and may be done for longer periods of time. Those who wish to participate in higher-intensity exercise, such as running or fast-paced sports, should slowly increase intensity over time. Rest when necessary and listen to what your body is telling you. Strength-training exercises are unlikely to cause an asthma attack if you rest between sets.

• Avoid exercising in polluted environments, or in cold or dry air.

• Don’t rush through your cool down extending it can help prevent the asthma attacks that occur immediately following an exercise session. A warm bath or shower may also help.

Keep Your Options Open

Asthma does not necessarily mean you have to live an inactive life. Regular physical activity is one of the best things you can do for both your health and your overall well-being. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.

These exercises are listed in order from most to least likely to induce an asthma attack:

• Outdoor running

• Treadmill running

• Cycling

• Walking

• Pool swimming

Natural Remedies to Help You Quit Smoking

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• Cayenne Pepper
• Ginger
• Ginseng
• St. John's Wort
• Peppermint
• Lobelia

Exercise and Pregnancy

Before you get started on a pregnancy fitness program, talk to your doctor. Your physician will want to evaluate your fitness status in relation to your pregnancy, and your fitness instructor will most likely want your physician’s approval or consent-to-exercise form before you begin an exercise program.

Plenty of Benefits

Exercise during pregnancy offers many physical and emotional benefits. For example, a good exercise program may help relieve some of the common problems associated with pregnancy, such as excessive weight gain, swelling of your hands and feet, leg cramps, varicose veins, insomnia, fatigue and constipation.

You also can look forward to improved posture and circulation, reduced back-aches, pelvic and rectal pressure and increased energy levels if you follow a well-designed exercise program while you are pregnant. And you will feel better knowing you are doing something good for yourself, which is, of course, good for your baby.

Keep Moving Every Other Day

Pregnant women can participate in low-impact aerobic activity three times per week, or as often as every other day, if your physician agrees. But don’t push it; if you are feeling exhausted, don’t try to exercise. Walking is one of the best aerobic activities and, as long as your doctor says you can exercise and you are comfortable, do it. Just be sure to take the time to gradually warm up, and don’t forget to stretch before and after your aerobic session.

Water Relief

The buoyancy effect of water may increase your comfort by supporting your weight and reducing any feelings of clumsiness or lack of balance. Swimming and other water exercises place muscles in a relaxed, non-weight-bearing position, providing relief to those who are carrying more pressure and stress as a result of pregnancy.

Understand Your Body

Exercise during pregnancy should take into account the changes you are experiencing — new body alignment, different posture and reduced strength and endurance. Your program should begin with a series of warm-up exercises and stretches that concentrate on hip, neck and shoulder movement and lower back flexibility. Any abdominal exercises should be modified to reduce strain. Because of the risks associated with exercising on your back, your side is a good position for floor exercises.

Listen To Your Body

If you experience any of the following symptoms, stop exercising and call your physician:

• Increased uterine contractions

• Vaginal bleeding

• Amniotic fluid leakage

• Dizziness or faintness

• Shortness of breath

• Palpitations

• Persistent nausea or vomiting

• Back or hip pain

• Difficulty walking

• General swelling or edema

• Numbness anywhere in your body

Check with the fitness centers in your area, the YMCA and community hospitals for exercise programs for pregnant women. One of the best ways to know if the instructor is knowledgeable in working with pregnant women is to be sure the instructor is ACE certified and has specialized training in pregnancy and exercise.

Visit Pregnancy without Pounds to stop gaining unnecessary pregnancy weight and get through pregnancy feeling fit, toned and healthy. www.pregnancywithoutpounds.com

AIDS and Exercise

According to the Center for Disease Control and Prevention, more than 240,000 Americans are living with Acquired Immune Deficiency Syndrome (AIDS), a disease caused by a retrovirus, the human immunodeficiency virus (HIV). There is a growing body of evidence that exercise training can improve mood state and quality of life for HIV+ individuals, and there is widespread belief among the HIV community that exercise training will make them stronger, improve their endurance and protect them from infection.

The symptoms of HIV infection vary during the course of the disease. In the first few months following infection with the virus, many people notice mononucleosis-like symptoms. After that time, the disease enters a symptom-free stage that may last up to 10 to 15 years. Eventually, as the infection takes its toll on the immune system, patients begin to experience night sweats and fevers, swollen glands, anorexia and digestive complaints, widespread musculoskeletal aches and pains, and fatigue. This collection of symptoms is referred to as AIDS-related complex (ARC). AIDS, the most advanced stage of the disease, is diagnosed in HIV infected people when CD4+ cell counts become very low and opportunistic infections or cancers occur.

Introducing exercise

HIV infection can lead to loss of muscle strength and reduced aerobic capacity. Deconditioning often becomes more severe as the disease progresses. An appropriate program of exercise can improve exercise capacity in infected people, and prevent or delay the downward spiral of deconditioning. Unfortunately, there is no evidence that exercise directly stimulates immune function or slows the onset of AIDS in HIV-infected people. However, regular exercise does have psychological benefits and can enhance the overall quality of life for HIV+ people.

Starting an Exercise Program

Persons living with AIDS should consult their physician before beginning an exercise program or increasing their level of physical activity. A physician can offer advice on HIV-related medical conditions and side effects of medications that might affect one’s ability to exercise.

An appropriate exercise program includes three basic components: aerobic exercise, strength training and stretching activities to improve flexibility. In the early weeks of exercise training, sticking to light or moderate-intensity activity will improve physical conditioning without harming immune function. A plan might include exercising three to four times per week on alternate days and can include 20 to 30 minutes of aerobic activity, such as outdoor or treadmill walking, cycling, group sports or aerobics classes. The resistance phase of the exercise session should include eight to 10 exercises that train major muscle groups. Initially, one set of 12 to 15 repetitions of each strengthening exercise will be a good start. A good routine should begin with a warm up and end with a cool down that includes light-intensity activity and stretching.

If the infected person has a fever or is experiencing a secondary infection, they should decrease the level of activity or take time off altogether from exercise training. They can try to get back into their regular exercise program as soon as they are feeling better. An ACE-certified Clinical Exercise Specialist can help design a safe and effective exercise program and monitor progression. Not only will exercise help an HIV-infected person reap physical benefits, the training can also improve sense of well being.

Exercise and Arthritis

Arthritis is becoming more and more common and not just among the very old. That’s the bad news. The good news is that a program of moderate exercise can offset the pain and inconvenience of this indiscriminate disease.

What is Arthritis?

Arthritis literally means inflammation of a joint. Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage. This degenerative disease is usually limited to a specific area, such as the hands, shoulders, hips or knees. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

How Can Exercise Help?

For many years, doctors have recommended that their arthritic patients engage in flexibility training to help improve their range of motion and reduce some of the stiffness in their afflicted joints. In recent years, many have begun to recognize the benefits of cardiovascular exercise and strength training as well. Not only does a well-rounded exercise program reduce the risk of heart disease and increase mobility, it helps to reduce the psychological and emotional pain that often accompanies the development of any disease or disorder.

Exercising Safely with Arthritis

Before beginning any type of exercise program, it’s always a good idea to talk it over with your physician. He or she may have some specific concerns or considerations you should keep in mind for your exercise program.

Every exercise session should begin and end with flexibility and range of motion exercises for the whole body. Take your time with these exercises and never stretch to the point of pain or discomfort. These exercises will help reduce your risk of injury as well as limber up those joints that have been stiffened by arthritis.

Depending on the severity of your arthritis, your physician or physical therapist may suggest either isometric or isotonic exercises. Isometric exercise, such as pushing one palm against the other, involves contracting the muscle without moving the joint. Isotonic exercise, such as a biceps curl, involves contracting the muscle while moving one or more joints. These exercises can easily be done using weights, elastic tubing or exercise bands.

While flexibility exercises should be done on a daily basis, strength training should be done two times per week, three at the most. Your muscles need time to recover and repair so be sure to take at least one day off in between strength-training workouts. Do not try lifting too much, too soon. Take your time and build up gradually.

Finally, cardiovascular, or aerobic, exercise that does not involve a lot of impact on the joints is recommended three to five times per week. Walking, which involves little impact and is easy to do anywhere, is one of the best cardiovascular exercises around. Activities such as swimming or bicycling are great options, too, because they are virtually non-impact.

Go at Your Own Pace

As with strength training, it is important to approach aerobic exercise slowly and progress gradually. Depending on your current fitness level, you may want to start with as little as two minutes of activity, three times per day and work your way up to a single 20-minute session, three to five times per week.

Finish every workout with additional stretching. Try to choose exercises that minimize the stress on the most painful joints and you will be on your way to greater mobility and better health.

Helping Others Cope With Stress

What can you do to help others cope more effectively? Here are nine points to assist you in relating to individuals experiencing stress.

• Take time to listen

Stressed individuals should not be rushed. By taking the time to listen, you are showing that you care. Ask questions so you clearly understand the problem. By asking questions, the individual must respond to you in a manner that helps them frame and understand their own problem.

• Be non-critical and non-judgmental

As the individual shares his/her troubles. While their problem may not seem huge to you, it is to them.

• Counsel on a one-on-one basis

Be a good listener - don't interrupt. Try to draw them out. Get them to talk. This can be a tremendous pressure reliever.

• Be empathetic

We cannot know how the individual feels unless we have been there. Avoid one-upmanship.

• Try to separate the problem causes from the symptoms

Assist the individual in recognizing the difference. As the saying goes, sometimes it's hard to see the forest for the trees, especially when we're in the middle of the forest.

• Try to help the individual think logically and rationally

Jotting things down on a yellow note pad and prioritizing them can do wonders. Keep it simple.

• Encourage the individual to get back into a routine of doing things

Stress often brings on apathy and a loss of interest in things formerly enjoyed.

• Learn to recognize the signs of stress

There are many excellent publications available.

• Above all, make sure the individual retains ownership of his/her problems

If you pick them up, both or you have a problem and you lose your objectivity.

Dealing with stress often calls for professional help that is beyond your capacity regardless of how sincere you may be. When this happens, suggest that the individual seek professional help. In lessor situations, just being a caring, empathetic, supportive, and unhurried listener can go a long way in helping an individual through a difficult situation.


Read Article on Effects of Long-Term Stress.