Nicola Morgan

Author, Speaker, Supporter

Understanding and Supporting Your Teenagers – few spaces left and I’m not doing it again!

Resources: Wellbeing, Stress and Anxiety

On this page you will find:

  1. Handouts or downloadable items I’ve created for parents or schools
  2. References and resources on the topics. These are just starting points and are a fraction of the research I’ve read and that I talk about when delivering a talk. If you’re interested in that, please see my Speaking page.

If you are looking for articles I write on my blog, click here.

Handouts etc

Anxiety and stress

A folder containing several printable items for parents or schools: Resources ANXIETY_STRESS

A handout for schools: Stress_Strats_Schls

Postcards you can print. display or use in any way you want (other than selling them!): Postcards for sharing

Two parent guides I’ve written for HappySelf journals: Exam Stress and Anxiety

You will also find items to download from the Positively Teenage page, including free teaching notes.

A relaxation audio I created:

 

Body image

My book, Body Brilliant, deals in detail with this, tackling the (fascinating!) psychology as well as practical tips for both a better body image and a healthier body. You’ll find resources for this on the Body Brilliant page here. There are free teaching notes and various downloadable and printable extras.

Life Online

You’ll find my resources about life online and screen use here, including the Life Online Parent Pack and a link to teaching notes.

Resources and references

General sites to help you understand stress and boost wellbeing:

Experience life: https://experiencelife.com/article/the-science-of-stress/

National Geographic: https://www.youtube.com/watch?v=ZyBsy5SQxqU

How your attitude to stress affects how it affects you

An interesting intro to this idea here: https://redbooth.com/blog/positive-attitude-towards-stress. “But an emerging body of research shows that the harmful part of stress often stems from believing that stress is terrible for you. One study from the University of Wisconsin–Madison, published in the journal Health Psychology, found that 182,000 people may have died prematurely because they believed their stress was bad for their health. The perception of stress was significant — not just the stress itself.”

See Dr Kelly McGonigal’s TED talk on the topic: https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

Negative effects of cortisol build-up

The Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

From Psychology Today, “Cortisol: Why the “Stress Hormone” Is Public Enemy No. 1”: https://www.psychologytoday.com/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1

Personality and Stress

Type A personality trait and stress, from Simply Psychology: https://www.simplypsychology.org/personality-a.html

From Psych Central: https://psychcentral.com/lib/stress-and-personality/

From NCBI: https://www.ncbi.nlm.nih.gov/pubmed/22271841

Positive effects on stress of physical exercise

Scientists are united on the benefits of physical exercise on stress. Here are some references:

The NHS: https://www.nhs.uk/news/lifestyle-and-exercise/physical-activity-reduces-stress/

From Science Direct: http://www.sciencedirect.com/science/article/pii/S027273589900032X and a population study in Finland http://www.sciencedirect.com/science/article/pii/S0091743599905972

From the BMJ – Physical exercise and psychological wellbeing: a critical review by D Scully et al  http://bjsm.bmj.com/content/32/2/111.short

Interested in mindfulness?

Personally, I’m not. I’m quite drained by people seeming to think it’s the answer to everyone’s stress. Undoubtedly it helps some people – even many people – but it doesn’t help everyone. Ever the idea makes me stressed! Keep it away from me but do try it yourself. If you do try it, be taught it properly, by someone who has done more than attend an 8-session course… And don’t worry if it doesn’t work for you. Someone who suffers a diagnosed or severe anxiety disorder or a mental illness should only do mindfulness under the guidance of a clinical psychologist, in my view.

For info, try Be Mindful https://bemindful.co.uk/ or Headspace http://www.getsomeheadspace.com/

Some stress-busting Apps are reviewed here: https://www.inc.com/lolly-daskal/13-of-the-best-apps-to-manage-stress.html

Books:

Obviously, there are all mine! But there are others…

Why Zebras Don’t Get Ulcers by  Robert M. Sapolsky

Don’t Sweat the Small Stuff by Dale Carnegie is a bit fluffy for my liking but everyone’s different!

Here is a useful list with comments about each title: https://www.developgoodhabits.com/stress-books/

And here are some lists I made on Bookshop.org (and a small % of the sale goes to me if you use that link.)


I hope you have found this selection of resources useful. Remember they are only starting points and there is much more in the rest of my website, books and classroom resources. Do ask me to come and speak to your audience – teenagers or adults. Adults need this just as much as young people and if we’re struggling with stress ourselves it’s much harder to care for other people. See the Speaking section of my website.

 

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