teenage stress and the science of readaxation - the importance of reading for relaxation and...

Teenage Stress and the Science of

Readaxation

Nicola Morgan www.nicolamorgan.com

More information:

• My books– About the teenage brain – About teenage stress

• Classroom resources: – Brain Sticks

• My website: www.nicolamorgan.com– And my blog

• Free Brain Sane newsletter (c3 times a year) re wellbeing, brains, mental health, adolescence, teen stress, science of reading, digital matters

Stress

A. What is it? B. Why should schools care?C. What’s so special about teenage stress?D. What is the (evidence-based) role of reading?E. How can librarians and schools influence it?

What is stress?

Chemicals

Adrenalin and cortisol• Heart beats faster and we breathe faster• Blood rushes to brain and muscles– Away from skin

• Blood carries oxygen and glucose (energy)

• => SUPER-PERFORMANCE – stress is GOOD!

But stress becomes a problem if:

1. It becomes panic2. Or cortisol builds up from lack of breaks(Affects: sleep, mood, mental + physical health, concentration, control, performance and more)

Something else…

“Preoccupation”

• Brain “bandwidth”• If part attention on one thing, cannot perform 100% on

another– Eg intrusive or negative thoughts; worries; self-consciousness– And “scarcity” – including of time and food

• Preoccupation diminishes performance/IQ:1. Cognitive capacity (aspects of learning)2. Executive control (aspects of behaviour)

Both The Organized Mind and Scarcity cover this

Special teenage stresses

Teenage stress

• Change: brains, bodies, chemistry, friends, fears, expectations, pressures

• A regular schoolday• “New” stresses:

1. Exams: higher pressure, frequency + stakes

Teenage stress cont’d

2. The internet and social media: • 24/7 bullying low empathy + lack of eye contact• Highly appealing/addictive – time-suck• Temptation to share personal info risks• Pressure to conform with tribe – “FOMO”• Digital distraction –

– Multi-tasking myth – remember the bandwidth issue– Attempt to multi-task greater stress, more mistakes

See The Organized Mind

Teenage stress even more cont’d

• Biological differences • “Scarcity” – of money, time, food

Scarcity by Mullainathan & Shafir

• Remember: all stresses lead to “Preoccupation”

The role of reading

Reading Agency Literature Review 2015 – huge meta-study• Self-esteem; greater life satisfaction• Increased vocab and general knowledge• Increased empathy + self-understanding• Better mood + relationships• Reduced stress

Why does reading work?

• Readers believe it’s relaxing• Allows engagement / flow• Chance to forget worries – a CBT effect• Bibliotherapy – a long history

• Clinical bibliotherapy• Developmental bibliotherapy

– “Narrative transportation” identification with character insight + growth

Readaxation

Definition: “Reading to relax, as a conscious strategy for wellbeing and stress management. The aim is to feel and function well.”

Does it matter what we read?

• Free choice• No judgement– Fiction or factual? A bee in my bonnet…– Digital or print?

• Anything which allows engagement

How do we make it happen?

• Victor Nell (1988) The psychology of reading for pleasure: Needs and gratifications. “Unless people experience reading as a pleasurable activity, they will stop reading and choose more enjoyable alternatives.”

“Motivational Flowchart”

Wahhh! A FLOWCHART!

1. We need to expect benefit

Nell’s “Motivational Flowchart”: If Adequate skills + Correct book selection + Expectation of benefit … People will try pleasure reading. If they find physiological + cognitive benefits, they will do more pleasure reading. If not, they will do other activity.

Use my Readaxation diary

• See website: Home Brain/Wellbeing/Stress (righthand menu) “Resources about Readaxation…” first link is “Readaxation Diary”

• Discuss possible benefits with students

Suggested benefits• You feel less stressed• You can switch off from worries • Helps you get to sleep • Helps you understand other people better • Helps you face and understand problems• Helps you help your friends with problems• Helps you know more about the world – including facts • Improves imagination/creativity • Helps you succeed better at school • Increases vocabulary • Improves confidence and self-esteem

2. We need to properly value it

• Remember: relaxation is not a luxury– Too much stress poor performance

• This pleasure has no negative and lots of positive side-effects

• How can you get this message to senior management?

3. We need to make time for it

In summary

• Relaxation is not a luxury but necessary for health and wellbeing

• Readaxation is not the only way to relax but it is a perfect one, with evidence– AND it has many other benefits for performance

• TELL SENIOR MANAGEMENT!

CAUTION:Children who read a

lot risk becoming independent, open-

minded, questioning, knowledgeable and

CONFIDENT

WARNING!

Let them take risks

Don’t fear teenage novels

• Increase self-knowledge at time of change• Increase empathy when most needed• Explore big questions when just ready• Allow risk-taking and boundary-crossing• Allow ‘engagement’ – contributing to

wellbeing and switching off anxiety• BUT caution – role of school librarians