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6 This is a computer generated image [CGI] of a series of experiments by Martin Seligman in the late 60s not very ethical!! The apparatus was set up so an uncomfortable electric shock could be transmitted through one half or all of the floor, the barrier could be up, down or in the middle and the letters A and B were lights. It was expected that if a light came on to indicate that section A would have the shock in a few seconds, the dogs that had had the shocks would escape more quickly. The opposite happened dogs that had received shocks typically sat in the corner whimpering and made no attempt to escape even when it was very easy to do so. This was termed learned helplessness and was applied to humans experiencing depression [and anxiety]. We use this to ask young people with feelings of depression/anxiety: Is the problem mainly in the real world or mainly in your thinking? After a pause they say that it is mainly in their heads and they are catastrophizing any existing stressor such as exams. 6

7 One young person who was anxious, described the anxiety as a wall so we built a wall from toy bricks We then asked her to reframe to think about the situation differently 7

8 and she reframed the situation into steps so that she could deal with it all one step at a time. 8

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11 Recognize the symptoms Parents want the best for their children, and sometimes cannot bear the thought that their child is struggling. Do not ignore the signs that your child is experiencing unhealthy stress levels. Communicate By keeping the lines of conversation open, your child will be more likely to open up to you when he or she is feeling overwhelmed. Try to avoid speech designed to improve him or her, but instead use it as an opportunity for shared decision making and listen to what he or she has to say. Share any positive thoughts or feelings you are having and let them know what you value about his or her perspective. Create a safe environment Routines are reassuring for children and teens, and can be especially comforting during stressful times. In addition to providing a sense of security, family rituals and routines help give family members a chance to connect and give your child a chance to debrief from the stress of their day, while allowing you a regular opportunity to check in with them. Teach healthy coping mechanisms and model healthy behaviours You can set a positive example for your family by actively modelling healthy coping mechanisms and taking steps to get your own stress under control. 11

12 Sometimes parents have a tendency to nag their children to do things a certain way! But teenagers are becoming adults, and they thrive on shared decision making and building autonomy as they move into young adulthood. Talk with them about setting goals and taking small steps to achieve them, and help them learn to solve problems on their own as then they will be better able to manage stressful situations as they arise, especially once they leave home. Seek professional help If you re concerned about your child s stress, consider enlisting help from your GP, a psychologist, a school counsellor or your local Child and Adolescent Mental Health Service. 11

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14 There is increasing evidence of a direct link between what we eat and how we feel; this is called the food mood connection. One reason why food has an effect on mood is because of the structure of the brain 60% of the dry weight of the brain is made up of unsaturated fats. If our diet is low in unsaturated fats, our brain produces fewer of the chemicals it needs to control our mood. Having a balanced and nutritious diet will not only lift our mood and give us more energy, but it will also enable us to build better levels of resilience and cope more effectively with stressful situations Exercise is as important for our mental health as it is our physical health, and it can help build resilience in a number of ways: increases the feel good chemicals in the brain which will help to lift our mood improves self esteem enables better sleep quality boosts energy levels reorganises the human brain so that it responds better to stressful situations reduces the risk of stress, anxiety and depression 13

15 Sleep is vital to our well being as it is an essential part of regenerating our mind as well as our body. Sleep experts recommend getting at least 8 to 10 hours a night, especially during adolescence as this will help with growth & development, as well as decreasing levels of stress and anxiety. To help with sleep: establish a bed time routine create a comfortable environment try to do something relaxing or calming try turning off all electronic devices as the light exposure can over stimulate the mind and cause significant sleep loss. Did you know that it is physiologically impossible to be relaxed and tense at the same time? Taking time out for relaxation and enjoyment is especially important in preventing high levels of stress and increasing resilience. Mental breaks and relaxation are also vital in helping keep stress chemicals at bay as they reduce the likelihood of becoming overwhelmed and reactive to stressful situations. Laughter is also a vital medicine for the mind and body as not only does it help improve our mood, but it also helps to relax the body and boost our immune system; therefore developing our levels of resilience 13

16 Relate help/help family life andparenting/family common problems/coping disruptiveteenagers?utm_source=googlegrants&utm_medium=cpc&utm_content=family%20life%20 %20Teens&utm_campaign=Relate Young Minds Royal College of Psychiatrists NHS Choices 14

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23 Memory cyclic learning need to go over stuff three times Revision timetable & all the resources you need Learning check list for all subjects 21

24 *Human beings, across all ages, abilities and education levels, have the common experience, and fear, of having an inadequate or bad memory. *Practically everyone has had the experience of turning a corner and suddenly recalling people or events from previous times in their life. A single smell, sight or sound can bring back a flood of experiences thought to be forgotten. This ability of any given sense to reproduce perfect memory images indicates that if there were more correct 'trigger situations' much more would and could be recollected. We know from such experiences that the brain has retained the information. 22

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50 So what are the most effective revision techniques? The answer to that question depends on what type of learning your child is.

51 The advice we give you as a parents is for you to ensure that your child has tried as many different revision techniques as possible so that they are able to find the techniques that suit them. Techniques may differ in accordance to the subject that your child is revising

52 We advise that students to break their revision down into 3 categories

53 It is a good idea for both students and parents to have revision checklists and syllabuses for each subject. By going onto to the examination board website you will be able to find syllabuses for each subject, students can also ask their teachers.

54 It is a good idea for students to also keep a track of the areas within a subject that they know off by heart and areas that they still find challenging. This will give them an indication of the areas where more revision is required. Using an audit is a good idea.

55 Many students make the mistake of revising topics that are good at first, this leaves them with very little time to tackle the topics they find challenging. So it would be a good idea to speak to your child about the topics they find challenging and the topics they find easy before revision begins.

56 Reading is in important when revising particularly in subjects such English or History. If students are reading from their notes their notes need to clear and concise. In addition to using their notes students should use revision booklets or revision guides.

57 Revision is not just about understanding what you have learnt but also about remember what you have learnt. A useful technique for learning keynotes facts and equations would be to make posters that could then be stuck around specific areas of the house.

58 Effect revision could be viewed as starting with large a large amount of information. (Information found in books, on posters and the reducing this information down until they become revision cards. Your child should find that as they become fluent in their knowledge and understanding of topics they will be able to use key words to remember facts and information.

59 Technology being what it is today students may find it useful to record themselves reading their notes, with the view of using these recordings at various times in the day.

60 Creating visual memory aids such as mind maps and diagrams is another great way for students to learn and remember key information.

61 The use of acronyms and mnemonics to remember facts and information is any another method that students could use to remember how to structure their answer or apply key information to a question.

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63 As your child s notes become condensed and transform from notes in revision cards they could put a question on the front of their revision cards and the answer in note form on the back. The revision cards then become a great tool that can be used by parent and friends to test the student knowledge

64 Everyone learns better when learning is fun and not a choir. Students should consider revising with friends and parents as well as revising alone. It is crucial that students carefully consider when this is appropriate and the subjects that they should do this for., always remembering that they are meeting to revise rather than chat.

65 Practising exams questions and papers under timed conditions is advisable, as students will become comfortable with managing their time in an exam setting

66 So.as we veer towards the Easter holidays. I would advise you to discuss with your child their plans regarding revision, support them devising a revision plan. Students will naturally become more anxious and moody in the lead up to the exams so it is equally important for students to have time out from revision. Students should continue with hobbies and sports to decrease stress and anxiety.