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Teenage Stress and the Science of
Readaxation
Nicola Morgan www.nicolamorgan.com
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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
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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?
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What is stress?
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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!
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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…
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“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
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Special teenage stresses
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Teenage stress
• Change: brains, bodies, chemistry, friends, fears, expectations, pressures
• A regular schoolday• “New” stresses:
1. Exams: higher pressure, frequency + stakes
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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
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Teenage stress even more cont’d
• Biological differences • “Scarcity” – of money, time, food
Scarcity by Mullainathan & Shafir
• Remember: all stresses lead to “Preoccupation”
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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
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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
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Readaxation
Definition: “Reading to relax, as a conscious strategy for wellbeing and stress management. The aim is to feel and function well.”
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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
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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.”
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“Motivational Flowchart”
Wahhh! A FLOWCHART!
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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.
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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
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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
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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?
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3. We need to make time for it
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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!
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CAUTION:Children who read a
lot risk becoming independent, open-
minded, questioning, knowledgeable and
CONFIDENT
WARNING!
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Let them take risks
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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