Stress and Girls

Elementary School Middle School High School
Sibling rivalry
Friendship struggles
Any changes in family
Death or loss of pet
Academic pressures
Lack of sleep/nutrition
Moving from elementary
Increased friend drama
Academic pressure increases
Developmental changes
Choosing between sleep & grades
Focus of appearance
Getting into college
Parent discord
Development of hormones
Over scheduled & sleep deprivation
Pressure to succeed

Stress Management Techniques

  • Breathe it out: Practice square breathing: deep breath in through the nose for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds
  • Create a calm place in your mind:  breathe in a color you associate with relaxation (maybe blue or green) and exhaling a color you associate with stress (maybe red or orange) imagine a place that you feel calm in
  • Watch a relaxing YouTube video or meditation
  • When in doubt dance it out, dance to your favorite “happy” song, move your body, taking a walk with favorite tunes
  • Write in a journal: consider concluding with 3 things that you are grateful for, or the gifts in the problem
  • Treat yourself: do your nails, take a hot bath, have a piece of chocolate
  • Nourish your brain and your body: eat breakfast, drink water, limit sugar, get at least 9 hours of sleep
  • Schedule breaks and down time to give yourself a chance to recharge
  • Listen to music, set your alarm/phone to play some fun music when waking up
  • Express your creativity: painting, drawing, collages, photography
  • Do not procrastinate, it will make it worse, we promise, make sure you have good study habits, easier said than done smile
  • Pet your favorite animal

How Caregivers/Teachers Can Help?

  • Let them know that you are genuinely interested in understanding their world and practice active listening.
  • Remind them that stress is a normal part of life and that learning how to cope with stress takes time and practice.
  • Model asking for help or offer to assist in emailing teachers, caregivers if needed.
  • Validate how stressful _______ is and ask how you can support them.
  • Perhaps share a time you remember feeling stressed in high school.
  • Ask questions that encourage her to give you more information.
  • Be willing to examine if you’re contributing to her stress levels.
  • Explore how you can work together to help her regulate her anxious thoughts, for example: breaking tasks into smaller, more-manageable chunks to start taking action. Make a to do list and label each task 1-5, 5 on important and must be done ASAP, 1 wait till later.
  • Don’t expect perfection, just progress. Sometimes the lesson is how not to give up.

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