Муниципальное общеобразовательное учреждение
средняя общеобразовательная школа № 5
Тема: «Stressless school living: a dream or reality?»
Жигура Дарья Сергеевна
Ученица 11 «А» класса
Руководитель:
Симинисова Анастасия
Владимировна
г. Гусев
2014
Introduction
Today every teenager suffers from stress and tension in different spheres of life. School requires you to work hard to get good education. And when you tend to study well the stress appears. That’s why school is often mentioned as a source of stress among teenagers. I’m a student of the eleventh form and the problem of stress at school is very acute for me. Now I’m preparing for my upcoming exams and I’m really worried about them like my classmates. At the beginning of school year I had a fresh start and was very optimistic about studying but now it is a very intense process and a busy time for me. To fulfill my dream and the hopes of my parents of becoming a highly qualified specialist I must work hard. My motto in school life is “I have to do so much in so little time”.
The problem of the research - How can we (my classmates and I) overcome stressful situations at school and save our mental health?
The hypothesis – It will be possible to reduce harmful influence of stress and in some cases avoid it completely if you follow the school psychologist’s recommendations and tips, do breathing exercises and meditations.
The object of the research is stress and difficult situations at school.
The subject of the research is the ways of reducing and eliminating teenage stress.
The aim of the work is to study and analyze the literature on the problem to prove or disapprove the hypothesis. Learning objectives: 1. To find the information on the problem in books, newspapers and in the Internet. 2. To find out the major causes and symptoms of teenage stress at school. 3.To work out a set of recommendations and instructions to reduce and eliminate negative Influence of stress at school. 4. To suggest stress management rules to pass the exams successfully. 5. Find breathing exercises and meditations in the Internet and do them with students at the English lessons. 6.To conduct a test, questionnaire and social surveys among the students of the 9-11
th forms. 7. To represent the results with the help of graphs.
The methods of the research: quantitative and qualitative research methods, sociological methods (a social survey/a questionnaire survey), graphic review.
Chapter 1. Theoretical part. The literature review Features of Adolescence It is important to know the particular features of adolescence to understand teenagers’ world better. We find the definition of “adolescence” in the Internet. Adolescence is the period between childhood and adulthood characterized by rapid physical and psychological changes, efforts toward the construction of identity and a progression from concrete to abstract thought. What is stress? Stress is a state of mental and emotional strain or tension resulting from adverse or demanding circumstances (Oxford dictionary). We have studied some psychology books to find out the major causes of stress at school and its symptoms. The common causes of stress at school are:
Bad relations with classmates Misunderstanding and arguments with teachers
The situations when a teacher is unfair
The situations when a student is not prepared for the lesson
A fear to get a bad mark and answer incorrectly
Tests
Changing school
A lot of homework to do
Peer pressure
Having high expectations and unreal plans for the future
Extracurricular activities
Information overload
Worries about upcoming exams
New material and techniques to learn
Different teenagers can feel stress differently. That’s why it is important to know your stress symptoms to identify when you are stressed. They are divided into 4 categories:
Physiological symptoms: sleep problems, extreme tiredness, high blood pressure, change in appetite. Emotional symptoms: nervous irritability, anxiety, different fears, angry outbursts. Behavioral symptoms: disrespect and aggression towards peers and teachers. Cognitive symptoms: difficulty concentrating, reducing of cognitive abilities, a drop in school performance. Other symptoms of teenage stress may include: headaches, frustration, difficulty breathing, skin rush and itching.
Chapter 2. Practical part. Testing and questionnaire survey
The testing and the questionnaire survey were held among the students of the 9 -11th forms (52 participants).
On the first stage the students were asked to do the test. The task was to mark the situations that irritate you (see Appendix 1). The results were the following: 69 % of the students are optimists. 21 % of the students can experience stress and be in a bad mood in some situations. 10 % of the students are affected by everyday troubles and failures (see Appendix 2).
The second task was to put the causes of stress in the ranked order. It requires students to place the causes of stress at school in the ranked order according to the degree of importance for everybody (see Appendix 3).
The results: the major cause of stress at school among the students of the 9th and 11th forms was students’ worry about upcoming exams. For the students of the 10th form the major cause of stress at school was a lot of homework to do (see Appendix 4).
The third task consisted of close- and open-ended questions (see Appendix 5).
The results: The students do not have any fears in stressful situations. Under the influence of stress they often feel nervous irritability and angry outbursts. Some of them have headaches (see Appendix 5).
The aim of the fourth task was to find out what students do to cope with stress after a hard working day (see Appendix 6).
The results: The students like listening to music, walking with friends or surfing the net.
Unfortunately, the students do not like talking about their problems with relatives. Among the other ways of coping with stress were also mentioned food and sleep (see Appendix 6). We also have found useful meditations and breathing exercises in the Internet and used them at the English lessons as a kind of relaxation. They can be used by students at home too, for example in the morning to start a day in a good mood or after a hard working day. Use these hyperlinks to find them: [http://lenabum1.ucoz.ru/index/relaksacija/0-154, http://www.stress-management-for-health.com/antistress-breathing.html].
Recommendations and instructions to reduce and eliminate negative influence of stress at school To help students to cope with stress at school we work out a set of recommendations instructions and exercises.
1. Learn to manage your time: make a to-do list and mark what you have already done and everything that has to be done. It will help you to avoid feeling that you don't have enough time.
2. Do homework as soon as possible. Come home, take a quick break, and then study subjects that are more of a challenge to you. It will be easier to find the motivation to study something enjoyable.
3. Get rid of unnecessary things. They can irritate you. If your desk is a mess, clean it. It can help you to enjoy a sense of peace and order.
4. To concentrate properly avoid things that can distract you: loud music, TV, radio.
5. Take care of your health. Eat well, take vitamins, get plenty of sleep, do morning exercises, enjoy nature, go in for sports to be healthy and in a good mood.
6. Rely on your parents, teachers and friends, ask for help, support or advice. I t can help you to feel that you aren’t lonely.
7. Have a hobby, do something that you love. Enjoy music and arts: go to the exhibitions and concerts. Develop creative skills.
8. Don’t blame yourself when you have failed your test. Try to prepare more properly for the next time. It will help to save your nervous system.
9. Going to a new school can be rather stressful. Try to get a benefit from it: you may make new friends or have highly qualified teachers.
10. Live in the present. Don’t regret about past mistakes and failures at school. Don’t punish yourself. Try to avoid them in future.
11. When you have problems and cannot avoid negative thoughts remember the proverb: "The best advice is found on the pillow”. It means you should go to bed and have a good night's sleep. In the morning you will be refreshed to make the right decision.
12. Reduce demands and high expectations on your life. Our life is changeable and unpredictable. It can help you to avoid disappointment.
13. Avoid negative thinking. Try to be positive. Develop your positive thinking habits and keep a sense of humour.
14. Do not look for drawbacks in your peers and teachers. Always try to find something positive.
15. Treat your teachers and classmates with respect, avoid conflicts and arguments. Try to resolve any conflict in a peaceful way. Remember the proverb: “Treat people the way you want them to treat you”.
16. When you are in a fury and want to insult somebody take a deep breath and count from 10 to 1.
17. If you can’t cope with nervous breakdown, it will be better to cry in some situations to reduce tension.
18. Learn to listen to your teachers. They only want you to be a versatile personality.
19. Exercise to increase your confidence.
Write down any bright memories, happy moments from your school life on a piece of paper (or in your diary). You also can write about your favourite subjects. Next time when you will be disappointed in your school matters and will not believe in your abilities read what you have written down.
20. We suggest stress management rules to pass the exams successfully (see Appendix 7). The aim is to help the students of the 9th and 11th forms while revising for exams and during the exams.
Conclusion
Our recommendations, tips, rules and meditations helped me and the students of our school to reduce and eliminate stress and tension at school. Two weeks later we conducted a social research. 65 per cent of the students pointed out that our recommendations and instructions helped them to pass their mock exams and tests without any psychological problems. 19 per cent said that they, unfortunately, could not cope with stress completely. 16 per cent of the students were at a loss. We have proved our hypothesis. So our recommendations and instructions will help students to build self -confidence, control their life and cope with stressful situations at school. They also can be useful for college and university students.
Our stress management rules will help school leavers to pass their exams successfully in 2014. We wish them luck!
.Stress management rules to pass exams successfully
While revising for exams
Avoid fast food
Get plenty of sleep
Take regular breaks
Start revising early
During the exams
Read the instructions slowly and carefully
Do breathing exercises: take deep breaths
Do not panic
If you cannot answer some of the questions, leave them and move on to the ones you can answer. Later you can go back to the more difficult ones.
If you do not know the right answer, try to guess. Your feelings can help you.
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