Tips to assist students under stress
Today whilst teaching a PE class, I encountered a student who said she couldn't join in with the activities due to an injury from a dance class. While the rest of the group was engaged in a game, I took the opportunity to talk with her, knowing how injuries can impact mental health.
She shared her story, visibly stressed and feeling defeated, acting as if her dance journey was over before it truly began. With an upcoming competition in two weeks, she felt devastated about not being able to perform. In reality, she most probably would be fine to perform but had created a story in her head, overexaggerating the issue and focusing on worst case scenario.
She explained that whilst she loves dance, she often feels anxious when learning new skills and before performances or competitions. She explained, when she performs well she’s on top of the world and when she makes a mistake or can’t grasp a skill, she feels terrible.
I know from my own experiences that this rollercoaster of emotion is exhausting and so recognising her distress, I decided to offer her some quick strategies, taking advantage of the relaxed setting we were in, away from her usual stressors.
My goal was to shift her mindset and focus from the negative feelings associated with the injury and competition to the positive aspects of her sport. I asked her to write down her thoughts on paper, as writing engages the mind more deeply than typing on a computer.
THINK:
First, I asked her to think about what she loves most about dancing and to focus on that aspect whenever she thinks about her sport.
SET:
Next, I asked her at what point she feels most anxious in her sport, emphasizing that it's not the entire sport but just one or two aspects causing her heightened stress and anxiety. This will allow her to focus on preparing strategies for a specific situation and ahead of time.
GO:
Finally, I suggested three simple strategies for her to practise in the moment when stress occurs:
Double inhale, exhale: Take two breaths in followed by one long exhale. This can be repeated 2-3 times to signal the brain to decrease the heart rate, promoting relaxation.
Panoramic viewing: Expand your view to include distance and peripheral vision. This helps counter the natural tendency to narrow focus when stressed.
Positive self-talk mantra: Choose a simple, positive phrase to repeat to yourself in stressful moments, such as "you've got this." This helps counter negative thought patterns and promotes relaxation, confidence, or self-care.
I advised her to practise these strategies when she's not feeling stressed so that they become automatic when she does feel anxious.
When educating young people about stress and anxiety it is important that they understand these are normal human responses. When stress and anxiety begin to negatively impact behaviour and decisions however, they need to know there are strategies that can be implemented to promote balance. It is also important for them to understand that they have control of their thoughts. Every situation can be interpreted in multiple ways and we always have the choice on which perspective we take.