Cinco Ranch High School
Presents
COPING WITH STRESS
in High School and Beyond
Eric Stice, Ph.D.
Board of Trustees
2016-2017 School Year
Rebecca Fox, President
Ashley Vann, Vice President
Courtney Doyle, Secretary
Bryan Michalsky, Treasurer
Henry Dibrell, Sergent-at-Arms
Charles Griffin, Member
George Scott, Member
Central Administration
Lance Hindt, Ed.D., Superintendent
Christine W. Caskey, Ed.D., Chief Academic Officer
Thomas J. Gunnell, Chief Operations Officer
Central Administration Continued
Christopher J. Smith, Chief Financial Officer
John Y. Alawneh, Ph.D., Chief Information Officer
Andrea M. Grooms, Ph.D., Chief Officer, Communications,
Governmental Relations & Administrative Support
Bonnie B. Holland, Associate Superintendent,
Administration, Governance & Legal Affairs,
Freda C. Creech, Ph.D.
Associate Superintendent, School Leadership &
Improvement
Rhonda Ward, Assistant Superintendent,
Student Support Services
Tory C. Hill, Ed.D., Area 2 Assistant Superintendent
Instructional & Administrative Support
Dr. Anita Horton, Director, Counseling and
Psychological Services
CRHS Administration
Principal.....................................................James Cross
Associate Principal.......................................Patti Smith
Assistant Principal:Student Support........Sam Adedipe
Assitant Principal: 9th Grade.........................Teri Faigle
Assistant Principal: 10th Grade....................Jane Baker
Assitant Principal: 11th Grade.................Tammy Willey
Assistant Principal:12th Grade...........Tammy Laurence
This program is dedicated to
Sang Hee "Andrew" Han
November 21, 1993-October 7, 2015
"The Man in the Arena"[1]
It is not the critic who counts;
not the man who points out how
the strong man stumbles, or
where the doer of deeds could
have done them better. The
credit belongs to the man who is
actually in the arena, whose face
is marred by dust and sweat and
blood; who strives valiantly; who
errs, who comes short again and
again, because there is no effort
without error and shortcoming;
but who does actually strive to do the deeds; who knows great
enthusiasms, the great devotions; who spends himself in a
worthy cause; who at the best knows in the end the triumph
of high achievement, and who at the worst, if he fails, at least
fails while daring greatly, so that his place shall never be with
those cold and timid souls who neither know victory nor
defeat.
About Dr. Stice
Dr. Eric Stice, is a Tenured Professor from the University of
Texas at Austin and Senior Research Scientist at the
University of Texas at Austin and Oregon Research Institute.
Dr. Eric Stice developed a brief cognitive behavioral
depression prevention program for adolescents and young
adults. He has evaluated it in four trials with high school
and college students in Austin Texas and in Eugene Oregon.
Participants who complete this prevention program have
showed significant reductions in depressive symptoms and
a 50% reduction in future depression onset over 2-3 year
follow-ups relative to control participants. These effects
compare or exceed those produced by more intensive
depression prevention programs.
More than 20 interventions have been developed to
prevent depression in adolescents and children, and more
than 70 studies have evaluated their efficacy and
effectiveness, with cognitive–behavioral (CB) prevention
interventions for adolescents having the largest evidence
base.
Major Depressive Disorder (MDD) [2]
- Is the most common mental health problem, affecting
20-40% of people over their lifetime
- Is projected to be the leading cause of disability
worldwide by 2020
- Many more adolescents will have subclinical levels of
depression
- Shows a recurrent course
- Depression often emerges during adolescence, affecting
over 25% of teens
Adolescent Depression
Behavioral Signs[2]
- Social withdrawal
- Stopping previously rewarding activities
- Persistent sad mood/crying
- Negative self-talk reflecting worthlessness or
hopelessness
- Irritability (more for males)
- Sleeping much more or less than usual
- Eating much more or less than usual
- Impaired cognitive functioning/school failure
It is also important to know that there are effective
treatments for depression
- Cognitive behavioral therapy is the most effective
treatment
- Other forms of psychotherapy (Interpersonal
Therapy) and medications (SSRIs) are also effective
Even self-help books can reduce depression
Good self-care[2]
- Good sleep habits (go to sleep and wake-up at the same
time daily, turn your phone off)
Exercise regularly (one of the most powerful ways to
improve mood [and intelligence])
- Do pleasurable activities daily, including social things with
friends and family
- Eat 3 healthy meals (avoid high-sugar foods [soda],
processed foods, and meal skipping)
- Orient your life around major long-term goals, such as
academic pursuits, athletics, career aspirations, creativity
- Use active coping/problem solving to reduce stress or
effects of stress (seek employment if financially stressed,
change thinking)
- Avoid passive coping (rumination, avoidance, selfmedication)
Who to Contact[2]
- Licensed psychologist/counselor
- School counselor
- School nurse
- Pediatrician
- Religious/spiritual counselors
- Parents
- Friends
- Anonymous help lines
If someone comes to you because they are depressed,
expressing a desire for self-harm, or suicidal
- Assess thoughts about death or self-harm
- Ask whether they have a plan
- Ask whether they have a means
- Contract for safety
- Call 911 if you have concerns about their safety
Overall Conclusions[2]
- Depression a common problem that increases risk
for very negative outcomes, including suicide
- Critical to dissemination information about
prevalence of depression and the fact that there
are effective treatments
- Offering CB depression prevention programs
could reduce prevalence of depression by 50% or
more, reducing risk for suicide and future
depression in adulthood
More on Stress
Stress is your body's way of responding to any kind of demand. It
can be caused by both good and bad experiences. When people
feel stressed by something going on around them, their bodies
react by releasing chemicals into the blood. These chemicals give
people more energy and strength, which can be a good thing if
their stress is caused by physical danger. But this can also be a bad
thing, if their stress is in response to something emotional and
there is no outlet for this extra energy and strength. [3]
Relaxation Is Key [4]
• Downtime is important: consider taking a walk, playing a
video game, or taking a bath (remember to be realistic
about how much time you can afford to spend on these
activities)
Stay physically healthy!
• Good nutrition will improve your ability to deal with stress
• Aerobic exercise reduces anxiety by 50%
• Sleep is necessary for productivity: 8-9 hours is
recommended, but a regular sleep schedule is necessary
Mental health
• Identify your goals
• Prioritize
• Time management and scheduling will help you complete
your tasks
• Work at one task at a time
• Do not ignore stress – deal with it!
Stress Signals [5]
Stress affects each of us in different ways, and it is important
to be aware of your unique stress "signals". Stress signals fall
into four categories: thoughts, feelings, behaviors, and
physical symptoms. When you are under stress, you may
experience any number of the following:
Feelings: anxiety, irritability, fear, moodiness,
embarrassment.
Thoughts: self-criticism, difficulty concentrating or making
decisions, forgetfulness, preoccupation with the future,
repetitive thoughts, fear of failure.
Behaviors: crying, increased or decreased appetite,
"snapping" at friends, acting impulsively, alcohol or other
drug use (including smoking), nervous laughter, teeth
grinding or jaw clenching, stuttering or other speech
difficulties, being more accident-prone.
Physical: sleep disturbances, tight muscles, headaches,
fatigue, cold or sweaty hands, back or neck problems,
stomach distress, more colds and infections, rapid
breathing, pounding heart, trembling, dry mouth.
The 4-7-8
(or Relaxing Breath) Exercise [6]
by Dr. Andrew Weil
This breathing exercise is utterly simple, takes almost no time, requires no
equipment and can be done anywhere. Although you can do the exercise in any
position, sit with your back straight while learning the exercise. Place the tip of
your tongue against the ridge of tissue just behind your upper front teeth, and
keep it there through the entire exercise. You will be exhaling through your
mouth around your tongue; try pursing your lips slightly if this seems awkward.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of
four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of
eight.
This is one breath. Now inhale again and repeat the cycle three more times for a
total of four breaths.
Note that with this breathing technique, you always inhale quietly through your
nose and exhale audibly through your mouth. The tip of your tongue stays in
position the whole time. Exhalation takes twice as long as inhalation. The
absolute time you spend on each phase is not important; the ratio of 4:7:8 is
important. If you have trouble holding your breath, speed the exercise up but
keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all
down and get used to inhaling and exhaling more and more deeply.
Watch a video of Dr. Weil demonstrating the 4-7-8 Breath. at https://www.
youtube.com/v/gz4G31LGyog
Stress Coping Tools
The University of Texas at Austin has a comprehensive website called Stress
Recess with everything from Why Do I Feel This Way to How Can I Avoid This
in The Future. You can take a quiz to access your level of stress management
needs and follow their guided program following this link: https://cmhc.
utexas.edu/stressrecess/Guided_Program/index.html.
These are two relaxation exercises aimed at disrupting the "Fight or Flight
Response" responsible for muscle tension in your body:
Diaphragmatic Breathing : https://www.cmhc.utexas.edu/stressrecess/
Level_Two/breathing.html
Progressive Muscle Relaxation: https://www.cmhc.utexas.edu/
stressrecess/Level_Two/progressive.html
Other Resources
Stress:
Ballesteros, Diana, and Janis Whitlock. "Coping - The Cornell Research
Program on Self-Injury and ..." Coping. N.p., n.d. Web. 4 Nov. 2016. http://
www.selfinjury.bctr.cornell.edu/documents/coping-stress-man-strat.pdf
"The Stress Cycles." Stress Recess. University of Texas, n.d. Web. 05 Nov.
2016. <https://www.cmhc.utexas.edu/stressrecess/>.
"Managing Stress." Stress. The Counseling and Mental Health Center, n.d.
Web. 07 Nov. 2016. https://cmhc.utexas.edu/stress.html
Depression:
Burns, David D. Feeling Good: The New Mood Therapy. New York: Morrow,
1980. Print.
Burns, David D. The Feeling Good Handbook. New York, NY, U.S.A.: Plume,
1999. Print.
For more information go to the Cinco Ranch HS PTSA Webste "Teen
Depression" at http://crhsptsa.org/teen_depression.html.
References
1. "Citizen in a Republic." Wikipedia. Wikimedia
Foundation, n.d. Web. 06 Nov. 2016.
2. Stice, Eric. "Coping with Stress in High School and
Beyond." CRHS, Katy, TX. 9 November 2016.
3. "Understanding and Dealing with Stress." What Is
Stress? Mountain State Centers for Independent
Living, n.d. Web. 07 Nov. 2016.
4. Ballesteros, D. & Whitlock, J.L. (2009). Coping:
Stress management strategies. The Fact Sheet Series,
Cornell Research Program on Self-Injury and
Recovery. Cornell University. Ithaca, NY
5. "Managing Stress." Stress. UT Counseling and
Mental Health Center, n.d. Web. 07 Nov. 2016.
6. Weil, Andrew. "Dr. Weil's Breathing Exercises: 4-7-8
Breath." DrWeil.com. N.p., 14 Oct. 2016. Web. 06 Nov.
2016. <http://www.drweil.com/videos-features/
videos/breathing-exercises-4-7-8-breath/>
CRHS PTSA Board
2016-2017 School Year
Executive Officers:
President.....................................Cris Bowden
1st VP - Programs
..................Rose Fernandes
2nd VP - Membership
...LeeAnnRinderknecht
3rd VP - Fundraising.....................Amal Charif
4th VP - VIPS....................................Kym Pratt
Secretary....................................Maggie Boyle
Treasurer..................................Melissa Young
Parliamentarian....................Michelle Zamora
Principal, CRHS.............................James Cross
Standing Committees:
ARTS IN EDUCATION
(REFLECTIONS)
KATY COUNCIL DELEGATE
Betsy Smalley
Alexandra Bourgeois
INDOOR BEAUTIFICATION
KATY COUNCIL DELEGATE
Kristy Kappel
Eve Schaefer
OUTDOOR BEAUTIFICATION
LEGISLATIVE LIAISON
Ann Ewell
Audralyn Allen
BOOSTER CLUB LIAISON
SCHOLARSHIPS
Christi Kerbers
Linda Ames
COMMUNICATIONS
SPECIAL PROJECTS
Anna Marsh
Rachel Shaffer
GREEN SCHOOL CO-CHAIR
STUDENT INVOLVEMENT
Marie Miglin
Malathy Venkatesh
GREEN SCHOOL CO-CHAIR
VIPS DATABASE CHAIR
Sofia Peruzzi
Carol Campbell
HOSPITALITY CO-CHAIR
WEBSITE
Michelle O’Neil
Sofia Peruzzi
HOSPITALITY CO-CHAIR
YOUTH PROTECTION
Missy Boggs
Maria Sobarzo
THANK YOU!
I would like to thank Mr. Cross for understanding the need for this program and
inviting Dr. Stice to Cinco Ranch HS. I don’t think that it is by chance that both
Andrew and Mr. Cross found inspiration in Theodore Roosevelt’s speech, The
Man in The Arena. Daring Greatly is exactly what was needed to bring a
program of such importance to our community. Thank you.
I would also like to thank the administrators and staff that took on the
additional work required for this program Anita Kuhlmann, Patty Uchytil, and
RaeNelle Belch.
Thank you to all the teachers that understand the importance of this topic and
took the time to attend the training.
I would like to give a special thanks the wonderful people that gave me the
support that I needed, when needed: the Han family, Jessica McComas, Marie
Miglin, Cris Bowden, Diana Smith, Peg and Bill Peruzzi, Anne Hanaoka, and my
own family.
The CRHS PTSA is a volunteer organization and as one, we depend on each
other for help and this program has not been and exception. I would like to
thank Maria Sobarzo, Alexandra Bourgeois and Malathy Venkatesh.
Thank you to ALL our wonderful CRHS PTSA Members whose membership
helps support programs like this one. Please join the Cinco Ranch HS PTSA
today! Click here to join.
Sofia Peruzzi - CRHS PTSA Environmental Chair
Businesses that Supported Us
These business helped us keep with our goal of minimizing
costs while delivering a great quality program. Thank You!
Program by Sofia Peruzzi Design by Diana Smith