101. The Transformative Power of AI

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Folks, let’s face it. Our classrooms are going to look a little different this year. AI, specifically ChatGPT, is going to change the way we design learning experiences and assess student mastery. I’ll be honest, when I first explored the ChatGPT platform I was terrified. As I have dug deeper into the technology and its capabilities, I realized that while it does pose significant challenges — it also presents us with some pretty amazing opportunities. In this series, we will explore what AI is capable of, its implications in the classroom, and how it can benefit both teachers and students. Let’s start by examining where we have been, where we are currently, and looking forward to where we are going. Whether this is a trip you wanted to go on or not, the AI train has left the station and it is time for all of us to jump on board. From Card Catalogs to Artificial Intelligence I belong to the micro-generation called Xennial. Xennials are considered to be a “bridge” between Generation X a...
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100. Keys to Well-Being: Feeling Stressed?

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This is Part 8 in a series exploring behaviors that increase an individual's sense of well-being. Throughout this series, we will answer the questions:
  • What does it truly mean to be happy?
  • What are some ways that we can increase happiness?
We will answer these questions through the lens of different "keys" to well-being such as meaning and purpose, flow and peak performance, compassion and empathy, religion and spirituality, stress and coping, physical health, and forgiveness among others. For each topic, we will define what is meant by each "key to well-being," explore the research, and identify specific interventions to increase well-being.

The "40% Solution"
At the beginning of this series, I shared the "Happiness Solution" developed by Sonja Lyubomirsky. In The How of Happiness, she shares three primary factors that determine one's happiness; a genetic set point, life circumstances, and intentional activity. She estimates that up to 40% of our overall happiness is determined by our intentional activities - what we think and do.

Throughout this series, we have focused on different intentional activities that can improve overall happiness. In addition to promoting happiness, these activities can also help us navigate times full of stress and challenge. In the concluding post of this series, we'll explore the nature of stress, its impact on our lives, and ways to manage and cope with it effectively.

STRESS
Stress is a normal response to stressors. STRESSORS are circumstances that threaten individuals and trigger physiological responses in the body called the "fight-or-flight response." When we experience stress, our bodies release epinephrine which increases our heart rates, respiration, and blood pressure.

These are all adaptive responses. If you are being chased by a bear, you want these physiological responses. They will help you SURVIVE. However, if you feel like a metaphorical bear is chasing you down the halls of your school every day it can adversely affect your overall health. It inhibits your ability to THRIVE. Effective coping strategies can help us mitigate the negative effects of stress and move from surviving to thriving.

TYPES OF STRESSOR
Not all stress is created equal. DISTRESS is what we normally think of as "stress." It negatively affects you. EUSTRESS is a type of stress that is exciting and motivating. It positively affects you. Stress can also vary in terms of intensity and duration. ACUTE stress is stress that lasts for only a short period. For example, taking a big exam or starting a new job. CHRONIC stress lasts for a long period and does not go away. For example, a chronic health problem or financial difficulties.

Stress is a normal part of everyday life. But, our bodies were not designed to handle chronic stress. When DISTRESS is CHRONIC, it can negatively impact a person's overall well-being. Here are just a FEW of the impacts that chronic stress can have on our health:
  • Trouble sleeping
  • Physical Pain (muscle pain, chronic headaches, stomach, etc)
  • Changes to appetite
  • Trouble focusing, concentrating or remembering
  • Feeling on edge
  • Emotional exhaustion
  • Not feeling fully present or engaged.
Does anyone else feel seen right now? I have experienced every one of the symptoms in the last week! Luckily, there is a light at the end of the tunnel and summer is almost here because the longer the distress, the more serious the impact. Relaxation is not a luxury, it is a necessity. 

If you are looking for an excellent resource to teach your students all that they need to know about stress and health, check out the Stress and Health module produced by the Teachers of Psychology in Secondary Schools (TOPPS), a division of the American Psychological Association (APA). This 6 lesson module covers everything from the different types of stress to the stress response to coping strategies!

COPING with STRESS
Coping is "what people do to alleviate the hurt, stress, or suffering caused by a negative event or situation" (Lyubomirsky, 2007, p. 151). It's how we deal with the normal daily challenges of life. Psychologists call this "managing stressful demands." There are three general ways that we cope with stress:
  • Appraisal-Focused: This approach targets the thoughts that accompany the stressor. It challenges assumptions and aims to modify the thought process regarding the stressor.
  • Problem-Focused: This approach involves tackling the problem head-on. It is action-based and solution-focused.
  • Emotion-Focused: This approach is focused on reducing or preventing an emotional reaction using behavioral and cognitive strategies. This could include coping strategies that offer a distraction from the stressor or using relaxation techniques.
Typically, people use a mix of these three approaches when managing challenging times. Are you curious as to your coping style? Take this quiz from Psychology Today.

Coping Interventions
There are several different ways to cope with stress. Most of the strategies that we have covered so far in this series can help you cope with stress! Some effective coping strategies include:
  • Short-Term Strategies: One of my favorite short-term coping strategies is to go on walks. A funny story, when we were on lockdown for Covid I used to go for a lot of walks. My neighbor once told me how she would see me walk by, return home, look at the front door and keep walking in the opposite direction! That was pretty much spot-on for the time! Even today it's easy to tell if I am stressed because I am walking in circles around the building! Some other short-term strategies for stress include practicing meditation, mindful breathing and progressive relaxation. You can learn more about each practice in this post -Post #58: A Mindfulness Intervention. - but, as for me, you know where you will find me if I am stressed. Walking in circles!
  • Long-Term Strategies: What about in the long term? Certain habits, like eating a balanced diet, can promote resilience to stress and improve overall well-being. Other beneficial habits include exercising, using supplements, and enjoying leisure time. Do these sound familiar? They should! These were the topic of the previous post in this series, Post #99: Need Some TLC?
  • Problem-Focused Strategies: Problem-Focused interventions are designed to help remove the stressor from your life. This could include re-assessing and re-prioritizing your to-do list. I like to keep this quote at the forefront of my mind - everything I say YES to something I say NO to something else. There is a cost to every decision. It is okay to say NO to things that do not align with your values or purpose. Another problem-focused strategy is to build your social network. Not only can our social networks be a resource during times of stress, they can protect us from the detrimental effects of stress. Interested in learning more? Check out post #61: Connections Count: How Social Connections Protect Us.
Each of the links posted above includes ways to embed these practices into your personal life and your classroom! In addition, I have developed a standalone lesson that you can use in your classroom as an introduction to the concept of stress and coping. You can access this lesson by clicking on the link below.


PLEASE INDULGE ME
You probably didn't notice but this post is a MAJOR milestone for me! It is my 100th blog post!! I began this blog in 2018 to document my experiences implementing a blended classroom. Since then, I've been given the opportunity to share my work with other teachers across the US. I am so grateful for the relationships that I have been able to build through this process. I feel like I know so many of you - and I hope you feel the same way! Thank you for providing me the opportunity to share my learning journey with you.

Be Well,
Cori

Other Posts in this Series:
93: Keys to Well-Being: Are You Happy?
94: Keys to Well-Being: What's Your Why?
95: Keys to Well-Being: Got God?
96: Keys to Well-Being: Forgive and Forget?
97: Keys to Well-Being: Are You Kind?
98. Keys to Well-Being: Finding Your Flow
99. Keys to Well-Being: Need Some TLC?


Resources:

Lyubomirsky, S. (2013). The how of happiness: A practical guide to getting the life you want. Piatkus. 

Walsh, R. (2011). Lifestyle and mental health. American Psychologist, 66(7), 579–592.https://doi.org/10.1037/a0021769 

Shafir, H., & Troy, B. (n.d.). Eustress vs distress: Positive & negative types of stress. Choosing Therapy. https://www.choosingtherapy.com/eustress-vs-distress/ 

Sapolsky, R. (2012, March 22). How to relieve stress. Greater Good. https://greatergood.berkeley.edu/article/item/how_to_relieve_stress 












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