A Comprehensive Stress Education and Reduction Program

Utilizing a Well-being Model: Incorporating the ASCA Student Standards

Dawn S. Tarabochia

Montana State University

Abstract

The American School Counselor Association developed national standards for students

to provide a framework for a holistic approach to student academic, career, and

personal/social development. While the ASCA Student Standards are comprehensive,

little attention is given to stress. Adolescents are experiencing greater stress associated

with academic performance, extracurricular activities and worry about the future. The

utilization of a well-being model and the integration of the ASCA Student Standards into

school counseling programs for middle and high students can create a more holistic

approach to providing stress education and stress reduction techniques.

Keywords: stress, well-being, adolescence, ASCA Student Standards, school

counseling program

A Comprehensive Stress Education and Reduction Program

Utilizing a Well-being Model: Incorporating the ASCA Student Standards

The American School Counselor Association (ASCA) developed the ASCA

Student Standards to provide a framework for a holistic approach to student

development. These standards are organized into three domains: academic

development, career development, and personal/social development. These standards

are comprehensive; however, given the changing academic environment and increasing

stress levels in students (Lewin, 2011), there needs to be a greater focus on the

management of student stress. Students are facing increasing stressors associated with

academic, extracurricular, and college preparation. The ability to manage these

stressors will not only benefit students in their current and future academic careers, but

throughout their lifespan. The purpose of this article is to identify stress education and

stress reduction techniques associated with a variety of ASCA Student Standards to

encourage integration and greater application of stress into school counseling curricula

to assist students in building life-long stress reduction practices. Additionally, this article

will provide information on the stress response, the impact of stress on the adolescent

brain and adolescent stressors. Finally, this article will outline a student well-being

model. This model includes stress education and stress reduction techniques that

counselors can integrate with other ASCA Student Standards in order to more

comprehensively address stress in middle school and high school students.

The American School Counselor Association National Standards

With the onset of increasing educational reforms, student curricula have become

more focused on educational standards associated with academic performance rather

than the holistic development of children (ASCA, 2004). Therefore, the ASCA Student

Standards were developed to assist school counselors with all dimension of student

success. ASCA standards identify and prioritize the specific attitudes, knowledge and

skills that students should be able to demonstrate as a result of participation within a

school counseling program (ASCA, 2004, p. 3). The ASCA Student Standards are

arranged into three domains: academic development, career development, and

personal/social development. Within these three categories are subcategories known as

domains. Furthermore, each domain includes a standard, a competency and an

indicator. It should be noted that the ASCA Student Standards serve as the foundation

of the ASCA National Model: A Framework for School Counseling Programs. This

framework represents more than 50 years of research, theory, and practice and helps

school counselors to design and implement programs for students (ASCA, 2004).

Due to increasing adolescent stress it is imperative that the stress be more fully

addressed within the school curriculum. Thus, the responsibility to address these issues

falls under the prevue of school counselors as stated in the ASCA Student Standards,

section PS:C1.10 (ASCA, 2004). The competency associated with this standard states

that students will acquire personal safety skills. More specifically, the indicator states

that students will learn techniques for managing stress and conflict. Stress is a very

complex issue and should be addressed by more than just one indicator within the

ASCA Student Standards. However, upon review of the ASCA Student Standards, it

became apparent that many of the standards already outlined could be utilized to

provide students the opportunity to examine and learn about their own stress, how they

perceive stress and provide students the resources and tools to reduce stress and to

manage stressors.

ASCA Academic Development Standards and Stress

The purpose of the academic development standard is to guide school

counseling programs to implement strategies associated with aiding student ability to

learn. Table 1 outlines selected ASCA academic development standards and each

standard’s relationship to stress education or stress reduction techniques. Stress

education and stress reduction techniques associated with the academic development

standards include attitudes, behaviors, time- and task-management skills,

communication, seeking information and support from others, goal setting, problem

solving and decision making as it applies to current and future academic goals.

ASCA Career Development Standards and Stress

Career development standards guide school counseling programs to provide the

foundation for the attainment of skills, attitudes and knowledge that assist students to

make a successful transition from academia to the working world. Table 2 outlines

selected ASCA career development standards and each standard’s relationship to

stress education or stress reduction techniques. Associated with the career

development standards are stress education and stress reduction techniques

associated with decision-making, setting goals, developing hobbies and vocational

interests, balancing work and family, knowledge about changing work environments,

time- and task-management skills, acquiring career information, identifying career goals,

conflict management and the effect that work has on lifestyle.

Table 1

Academic Development Standards

ASCA Standard Relationship to Stress

Standard A: Students will acquire the attitudes, knowledge and skills that contribute to

effective learning in school and across the life span.

A:A1 Improve Academic Self Concept

• A:A1.5 Identify attitudes and behaviors that

lead to successful learning.

• Attitudes and behaviors associated with

self-concept that led to successful learning

are also associated with stress reduction

techniques.

A:A2 Acquire Skills for Improving Learning

• A:A2:1 Apply time management and task

management.

• A:A2.3 Communication skills to known

when and how to ask for help when

needed

• When time management skills are learned

and utilized, stress associated with

overload can be reduced.

• Communication skills are vital to the ability

to seek out and ask for help. The use of

resources is paramount to reducing stress.

A:A3 Achieve School Success

• A:A3.1 Take responsibility for one’s

actions.

• When students take responsibility for their

actions, it increases a sense of control.

• The stronger one’s perception of self-

control, the less stress one experiences.

Standard B: Students will complete school with the academic preparation essential to

choose from a wide range of substantial post-secondary options, including college.

A:B1 Improve Learning

• A:B1.4 Seek information and support from

faculty, staff, family and peers.

• Support communication including

emotional and informational support is

necessary for stress reduction

A:B2 Plan to Achieve Goals

• A:B2.1 Establish challenging academic

goals in elementary, middle/jr. high and

high school.

• A:B2.3 Develop and implement annual

plan of study to maximize academic ability

and achievement.

• A:B2.5 Use problem-solving and decision

making skills to assess progress toward

educational goals.

• Goal setting is a learned skill. Students

need many opportunity to learn to set

goals. Further, annual education plans can

reduce stress of the unknown and increase

student motivation.

• Problem-solving and decision-making are

skills that not only reduce stress but are

necessary throughout the lifespan.

Standard C: Students will understand the relationship of academics to the world of work

and to life at home and in the community.

A:C.1 Relate School to Life Experiences

• A:C1.1 Demonstrate the ability to balance

school, studies, extracurricular activities,

leisure time and family life.

• A:C1.3 Understand the relationship

between learning and work.

• A:C1.5 Understand that school success is

the preparation to make the transitions

from student to community member.

• Overload is associated with the perception

that one has too many tasks to complete

and not enough time to complete them.

• Learning to balance duties with leisure is

important for work – leisure balance and

reduces stress associated with competing

needs.

• Stress is a part of adulthood and as

students transition from student to adult,

the number of stressors typically increase.

Table 2

Career Development Standards

ASCA Standard Relationship to Stress

Standard A: Students will acquire the skills to investigate the work of work in relation to

knowledge of self and to make informed career decisions

C:A1 Develop Career Awareness

• C:A1.5 Learn to make decisions

• C:A1.6 Learn to set goals

• C:A1.9 Develop hobbies and vocational

interests

• C:A1.10 Balance work and leisure time

• Decision-making and goal setting are

documented stress reduction techniques

• Encouraging students to develop hobbies

can create life-long leisure interests aiding

in stress reduction

C:A2 Develop Employment Readiness

• C:A2.1 Acquire employable skills such as

working on a team, problem-solving and

organizational skills

• C:A2.3 Demonstrate knowledge about the

changing workplace

• C:A2.9 Utilize time- and task-management

skills

• Change is a part of life and career

development. Change should be viewed

as an opportunity and students can be

encouraged to determine how change

creates stress for them

• Continued lessons on the utilization of time

and task management is integral to stress

reduction and successful career

development

Standard C: Students will understand the relationship between personal qualities,

education, training and the world of work.

C:C1 Acquire Career Information

• C:C1.5 Describe the effect of work on

lifestyle

• As students research potential career

paths they can be encouraged to

determine which stressors may be

associated with that career path.

C:C2 Apply Skills to Achieve Career Goals

• C:C2.2 Learn how to use conflict

management skills with peers and adults

• Create role-plays or devise situations

where students can assimilate conflict and

conflict resolution. The more practice

students receive, the more confident they

will feel in their ability to navigate and

negotiate conflict, reducing stress

associated with conflict.

ASCA Personal/Social Development Standards and Stress

The personal/social development standard assists school counselors to provide a

framework for personal and social growth. Table 3 outlines selected ASCA

personal/social development standards and each standard’s relationship to stress

education or stress reduction techniques.

Table 3

Personal/Social Development Standards

ASCA Standard Relationship to Stress

Standard A: Students will acquire the knowledge, attitudes and interpersonal skills to

help them understand and respect self and others.

PS:A1 Acquire self-knowledge

• PS:A1.1 Develop positive attitudes toward

self as a unique and worthy person.

• PS:A1.3 Learn the goal-setting process.

• PS:A1.4 Understand that change is a part

of growth.

• PS:A1.5 Identify and express feelings.

• PS:A1.6 Distinguish between appropriate

and inappropriate behavior.

• PS:A1.8 Understand the need for self-

control and how to practice it.

• PS:A1.11 Identify and discuss changing

personal and social roles.

• PS:A1.12 Identify and recognize changing

family roles.

• When stressors can be reframed in a more

positive way, stress is reduced.

• Goal setting is an important skill to the

reduction of stress.

• Due to adolescent brain development,

emotions often overrule logic. When

students are able to identify and positively

express feelings, stressors can be

minimized. In turn the positive expression

of feelings leads to positive behaviors.

• Change within the school and family

environment is normal during adolescent

development. When students learn to

adapt to change and view it as an

opportunity, stress associated with change

can be reduced.

PS:A2 Acquire Interpersonal Skills

• PS:A2.6 Use effective communication

skills.

• PS:A2.7 Know that communication

involves speaking, listening and nonverbal

behavior.

• PS:A2.8 Learn how to make and keep

friends.

• Effective communication is a document

educative and stress reduction technique

as communication is vital to interpersonal

relationship.

• Communication is also important to the

development and maintaining of

friendships. Learning how to communicate

with peers and feeling confident in this

ability reduces stress.

Standard B: Students will make decisions, set goals and take necessary action to

achieve goals.

PS:B1 Self-Knowledge Application

• PS:B1.1 Use a decision making and

problem solving model.

• PS:B1.2 Understand consequences of

decisions and choices.

• PS:B1.4 Develop effective coping skills for

dealing with problems.

• PS:B1.6 Know how to apply conflict

resolution skills.

• PS:B1.8 Know when peer pressure is

influencing a decision.

• PS:B1.9 Identify long- and short-term

goals.

• PS:B1.12 Develop an action plan to set

and achieve realistic goals.

• Each of these indicators is a documented

skill associated with stress reduction.

ASCA Standard Relationship to Stress

Standard C: Acquire Personal Safety Skills.

PS:B1 Self-Knowledge Application

PS:C1 Students will understand safety and

survival skills.

• PS:C1.7 Apply effective problem-solving

and decision making skills to make safe

and healthy choices.

• PS:C1.9 Learn how to cope with peer

pressure.

• PS:C1.11 Learn coping skills from

managing life events.

• Each of these skills problem-solving,

decision-making and coping skills are

documented stress reduction techniques.

Upon review of ASCA standards and the relationship to stress, the integration of

specific skills emerges. The skills associated with goal setting, time- and task-

management, decision making and problem solving cut across all three developmental

standards (ASCA, 2004) and are established educative and/or stress reduction

techniques (Girdano et al., 2013). This creates great opportunity for school counselors

to integrate the concept of stress, stress education and stress reduction techniques into

a variety of classroom based education, small group counseling and even one-to-one

counseling.

Prior to a more comprehensive discussion on the integration of stress related

concepts into a school counseling program for middle school and high school students,

it is important to understand the physiological stress response, the health effects of

prolonged stress, and the impact of stress on the adolescent brain.

Stress and the Physiological Stress Response

In order to fully understand stress and the life-long implications of stress, it is

necessary to understand the physiological stress response. Stress is a mind-body

arousal that is necessary for survival. Further, the stress response is an innate and

complex activation of several body systems working in tandem to prepare the body to

react to a stressor (Girdano et al., 2013). There are a variety of terms associated with

stress and stress response. For the purpose of this article, the following terms will be

used. Stress has both a medical and a general definition. The medical definition states

that stress is a consequence of the disruption of homeostasis though physical or

psychological stimuli. The general definition states that stress is condition that results

when a person-environment interaction leads someone to perceive a painful

discrepancy (real or imagined) between the demands of a situation and their social,

biological or psychological resources (Girdano et al., 2013). A stressor is defined as any

condition – physical, mental, emotional, social, economic or spiritual that causes a

stress response (Girdano et al., 2013). Moreover, the stressor can be real or imagined.

When a stressor is perceived by an individual, the physiological stress response is

activated. Significantly, the concept of stress often brings to mind the negative

consequences of being over stressed; however, stress can also be motivating which is

known as eustress (Girdano et al., 2013).

Physiological Stress Response

The fight or flight response was introduced by Walter Cannon as the body’s

physiological response to a threatening situation (Girdano et al., 2013). Moreover, the

fight or flight response is a mechanism that enables the body to procure a large amount

of energy to respond to perceive threats and to prepare the body for survival (Kemeny,

2003). The initiation of the fight or flight response automatically puts the body on alert,

releases stress hormones, causes the heart to beat faster, causes breathing to become

more rapid, stimulates metabolism and enables large muscles to receive more

oxygenated blood (Girdano et al., 2013). Furthermore, when a threat is perceived as

overwhelming, the body’s response may be to freeze (Girdano et al., 2013; Utah

Counseling and Mental Health Center, n.d.).

In addition to the fight or flight or freeze response, stress research has identified

multiple body systems impacted by the stress response. The three most studied body

systems include the autonomic nervous system, hypothalamic pituitary adrenal axis,

and immune system (for a review of these systems, see Kemeny, 2003). With the

activation of the stress response, certain body systems are activated while others are

inhibited. This creates a more effective and efficient response to the stressor. When the

stressor is acute (short-term) the body is able to respond to the stressor and recover

with little impact on the body. However, chronic (prolonged) activation of the stress

response can have detrimental effects on the body (McEwen, 2007; Kemeny, 2003).

The Prolonged Stress Response

The identification of prolonged stress resulted in the development of a theory

known as the general adaptation syndrome (GAS). This theory indicated that humans

not only have an innate mechanism (fight, flight, or freeze), they also have an adaptive

response to a stressor (Girdano et al., 2013; Ganzel, Morris, & Wethington, 2010). This

adaptive process occurs through three common responses to a stressor: alarm,

resistance, and exhaustion. The alarm stage begins with the generalized stress

response in which a complex physiological response is initiated by the presence of a

stressor or stressors. Within this stress response, there is widespread simulation of the

sympathetic nervous system. Additionally, there is an increase in the release of

epinephrine creating an increase in heart rate, blood pressure and muscle tension.

According to Seyle (1956), the alarm stage is similar whether the stressor is acute or

prolonged. With a prolonged stress response, the body enters the resistance phase of

the GAS. In this phase, there is a channeling of the prolonged stress response (arousal

of the multiple body systems) into a specific organ system. This is known as specific

adaptation and is the body’s attempt to maintain homeostasis. The prolonged

stimulation of adaptation can be dangerous as the organ system will continue to adapt

until the onset of disease (Girdano et al., 2013). Moreover, the engagement of specific

adaptation can be initiated by experiencing physical, mental, emotional or behavioral

stressors indicating that behavior, thought processes and emotional reactions may

initiate and prolong the stress response. The third and final stage of GAS is exhaustion.

This phase occurs after prolonged stress because the organ system involved in the

resistance phase has been depleted. This stage is characterized by breakdown of the

organ system and/or the transference of adaptation to a stronger body system (Girdano

et al., 2013).

The GAS characterizes stress as a process by which the body attempts to adjust

to a prolonged stressor in the most effective way possible; however, this adaptation has

long-term effects on the body, namely through the onset of illness, disease, and even

death (Girdano et al., 2013). Seyle’s work was seminal in the study of prolonged stress

and its impact on the human body. New research has greatly expanded the general

concepts set forth by Seyle; the theory of allostasis is one such theory (Girdano et al.,

2013). Simplistically stated, this theory indicates that the brain is the common mediator

between the environment and the physiological stress response (Ganzel et al., 2010;

Sterling & Eyer, 1988). Levine and Ursin (as cited in Ganzel et al., 2010) expanded this

concept with the report that the brain acted as gate in which all sensory input from all

types of stressors were gathered prior to the initiation of any other physiological

regulatory response. Most importantly input into the brain could be impacted by

expectation and evaluation.

Adolescent Brain and Stress

Historically, researchers could only hypothesize about the development of

adolescent minds, particularly teens. Research on adolescent brain development has

increased over time as researchers sought to determine the inner workings of the

adolescent brain (Steinberg, 2011; Roaten & Roaten, n.d.).

Two areas of brain important during adolescent development and related to the

stress response are the prefrontal lobe and the mid-brain limbic region. With regard to

the prefrontal lobe, this is the last area of the brain to receive myelination and thus

slower to develop (Roaten & Roaten, n.d.). Since this area is associated with logic and

reasoning, it is not surprising that adolescents are more likely to respond to stressors

emotionally rather than logically. The mid-brain limbic area is the area of the brain in

which two important parts of the brain reside: the hippocampus and the amygdala.

These two areas are also specifically related to the stress response. The hippocampus

is associated with the storage and classification of experiences and learning and the

development of memories. The amygdala interprets input and emotional regulation.

Furthermore, with the introduction of a negative stressor, the amygdala readies the

body for action (Roaten & Roaten, n.d.; Girdano et al., 2010).

The endocrine system is also associated with the stress response and is

important to adolescent development. The adrenal glands play a very significant role in

the stress response. The adrenal medulla releases epinephrine and norepinephrine

whereas the adrenal cortex is responsible for the release of cortisol and aldosterone

(Girdano et al., 2013). When the stressor initiating the stress response is a short-term

stressor, the cortisol that is released into the body is quickly dissipated and causes little

harm. When the stressor is prolonged, cortisol continues to circulate in the body

potentially causing harm (Girdano). The impact of cortisol on the brain with regard to

adolescents may include harm to hippocampus, affecting student ability to store

memories, which in turn impacts the learning process. Prolonged stress may influence

the amygdala varying sleep patterns jeopardizing the learning process and academic

performance and creates behavioral issues such as irritability, anger, and frustration

(Roaten & Roaten, n.d.).

Stress and Adolescence

The level of stress experienced by adolescents has been documented in popular

and academic literature; however, many adults underestimate the amount of stress that

teen’s experience or the consequences of this stress (LaRue & Herrman, 2008).

Moreover, physiological and cognitive differences, underdeveloped coping mechanisms

and lack of experience with dealing with stress may intensify stress levels of teens

(LaRue & Herrman, 2008; Herrman, 2005).

Studies focused on stress and adolescents have indicated several sources of

stress including: school, friends, the opposite sex, family and home life, lack of interest

in education and the future (Hauan, See, Ang & Har, 2008; LaRue & Herrman, 2008).

Research by Chandra and Batada (2006) found that students reported school work as

the most frequent source of stress. Specifically, students reported worry about exams

and grades, fear of success or failure, test or performance anxiety, acceptance by

teachers, poor student-teacher relationships, and looking toward the future.

Furthermore, students reported worry about graduation and being accepted into college

(LaRue & Herrman, 2008).

Parental expectation for college attendance is often established at a very young

age. While this expectation can be positive, if these expectations are too great it may

lead to chronic and prolonged stress (Parker-Pope, 2008). Furthermore, students

preparing for college have complained about lack of sleep, stomach pain and

headaches. Even more worrisome is the potential for these psychosomatic symptoms of

stress to lead to more chronic conditions such as depression, eating disorders or other

mental health issues (Parker-Pope, 2008).

In addition to academic stress, students reported that families and home

environment was a major source of stress and included family conflict, worry about the

well-being of family members, parent-teen conflict (such as being “nagged”), sibling

responsibilities and conflict (Chandra & Batada, 2006). Additional stressors include

parental pressure and money (LaRue & Herrman, 2008). Parental pressure is

associated with cognitive appraisal and, as indicated previously, plays a role in amount

of stress experienced by students. Findings from research associated with the stress

response and the evaluative practices in the brain indicate that human evaluation or

appraisal and expectation can impact sensory input into the brain and thus the

activation of the stress response (Ganzel et al., 2010; Girdano et al., 2010; Sterling &

Evyer, 1988). This concept supports the notion that cognitive appraisals can shape the

physiological response to stressors. Therefore, it is possible for students experience

greater stress because of the actual demands placed upon them (i.e., parental pressure

to maintain a specific GPA, parental or family expectations for college admittance,

external pressures from teachers) as well as demands that students place upon

themselves (i.e., the need for college acceptance to maintain a desired image, self-

driven competitiveness between two students or siblings). How students cognitively

appraise these demands, directly affects the amount of stress the student will

experience. Moreover, it does not matter whether the pressures are real or imagined as

either appraisal leads to the onset of the stress response (Girdano et al., 2013).

Stress Education and Stress Reduction Techniques

With the documentation of the health effects of prolonged stress, adolescents

experiencing greater stress and the tendency for adults to disregard adolescent stress

(LaRue & Herrman, 2008) there is a need for comprehensive and holistic school

counseling program focused on stress education and stress reduction. Utilizing the

ASCA Student Standards, stress education and stress reduction techniques can easily

be integrated into existing programs such as time- and task-management, decision-

making, conflict resolution, and problem solving. Moreover, with the utilization of well-

being models, it is possible to ensure not only a more comprehensive approach to

stress reduction, but a more holistic one as well.

Student Well-Being Models

Well-being models have been extensively researched (Fraillon, 2004) and are

useful to the development and organization of a counseling curriculum particularly when

a holistic approach is desired. While several models of well-being have been created

(Ryff & Keys, 1995; Ardell, 1982) for the purpose of this article two student well-being

models will be reviewed. In 2003, Pollard and Lee completed an extensive review of

child well-being. From this review, five domains of child well-being were documented.

These five domains were psychological, physical, cognitive, economic, and social

(Fraillon, 2004; Pollard & Lee, 2003). Physical well-being in students encompasses the

notion of nutrition, physical activity, sex education, alcohol and drug education, and

safety (Fraillon, 2004). Economic well-being is widely accepted as influencing student

well-being; however, the ability for the school environment to improve well-being in this

domain is limited (Fraillon, 2004). Psychological well-being is defined as the notion of

intrapersonal well-being and is focused on an internalized sense of self and the capacity

to function in one’s environment. Specific characterizations include autonomy, sense of

purpose, resilience, sense of self, self-efficacy and optimism (Pollard & Lee, 2003;

Fraillon, 2004). Cognitive well-being is characterized by the reception and processing of

information and include intelligence and reasoning (Pollard & Lee, 2003; Fraillon, 2004).

Typically social well-being is defined as a broader dimension of social and emotional

well-being. Social well-being includes such characteristics as: empathy, trust, peer

relationships and mutual obligation (Fraillon, 2004).

Another study by Soutter, O’Steen, and Gilmore, 2013 reported a student well-

being model from a different perspective. The Student Well-Being Model (SWBM)

contains 7 domains of student well-being. These domains include having, being,

relating, feeling, thinking, functioning, and striving. A brief overview of these domains

follows.

Having is associated with resources, tools and opportunities. Characteristics of

having include standards of living, employment, income, resources, and opportunities.

Being focuses on the concept of self throughout the development trajectory including

characteristics of identity, integrity, demographics, and health status. Relating

encompasses the relationships and interpersonal connections. Characteristics are

interpersonal relationships, relationships to place and relationships as meaning. The

domain of feeling focus on emotions and includes the characteristic of socio-emotional

education. Thinking encompasses cognitive appraisals including strategies, decisions

and errors and the characteristics of curiosity, creativity, decision-making and

mindfulness. The well-being domain of functioning is associated with activities,

behaviors and individual experience. The final domain is known as striving and includes

motivation, goals, and future orientation (Soutter et al., 2013).

Health has been defined by the World Health Organization (1948) as “…a state

of complete physical, mental and social well-being and not merely the absence of

disease or infirmity.” Thus, through this definition, health is directly related to well-being.

Moreover, cognitive appraisal is the process of categorizing a stressor in relation to

one’s well-being (Kemeny, 2003; Lazarus & Folkman, 1984). This creates a meaningful

link between stress, health and well-being. For the purpose of this article, the author has

created a well-being model for the integration between well-being domains, stress

education and stress reduction techniques.

Integrating Stress Education, Stress Reduction Techniques,

and Student Well-Being

In order to promote the development of a comprehensive and holistic school

counseling program focused on stress education and stress reduction techniques, a

stress and student well-being model was developed. Figure 1 depicts this well-being

model for students including five domains of well-being as selected by the author:

cognitive well-being, physical well-being, academic well-being, social well-being, and

emotional well-being.

Figure 1.

Student Well-being, Stress Education, and Stress Reduction Techniques

Associated with each domain of well-being are stress education or stress reduction

techniques that could be incorporated into a school counseling program. Stress

education and reduction techniques can be used within a classroom, in small groups or

even during individual counseling sessions. Central to this model is the prolonged stress

response and its impact on body systems, which is the greatest challenge to student

well-being. Additionally, there are three factors potentially external to student well-being:

environment, economic circumstances, and family dynamics. These external factors are

more difficult to influence through a school counseling program since these factors can

and do occur outside of the school environment. Finally, the identification of stressors is

placed at the top of the model depicting it as the most important component for student

well-being. In order for students to successfully manage stress, it is critical for students

to become aware of and understand their own stressors. Awareness and understanding

begin with the identification of personal stressors and how these stressors influence

their own well-being.

Identification of Stressors

From an educational perspective, it is important for students to understand that

most stress is due to perception (cognitive appraisal). For the most part, how one

perceives life events determines the level of stress experienced by the individual. For

instance, one student may become stressed out because he/she does not have a date

for prom; likewise another student without a prom date may experience no stress

because they do not perceive prom to be important to them. Research has indicated

that humans have filters that affect our perception (cognitive appraisal) of stress and

therefore the activation of the stress response. These filters include experience,

emotional reactivity, thought processes, opinions, and belief systems (Girdano et al.,

2013).

One technique common to the identification of stressors is to categorize

stressors by relationship and by magnitude (Health Hints, 2009). Categories associated

with relationships are environmental stressors, family and relationship stressors, work

stressors, and social stressors. Categories associated with magnitude include

accidental hassles, major life changes, ongoing problems and self-generated stressors.

School counselors can use this technique to encourage students to identify stressors in

their life.

External Factors

This model acknowledges that there are external factors that impact student

stress and well-being. These external factors are home environment, economic

considerations, and family dynamics. External factors are those that may or may not be

influenced by school counseling programs. Moreover, the environment within the home,

the amount of parental education and income, and the unique characteristics of one’s

family are commonly outside the control of the student. These factors can impact both

the amount of stress experienced by students and ultimately student well-being.

The Physical Domain, Stress, and Stress Reduction

As outlined previously, the stress response is a physiological response to a

stressor. This physiological response has physical manifestations such as rapid

heartbeat, increased respiration, and increased muscle tension. Prolonged activation of

the stress response may lead to headaches, back or neck pain, insomnia, and irritability

(Girdano et al., 2013). The physical signs of stress can be managed through physical

activity (Girdano et al., 2013). Physical activities include a variety of a cardiovascular

and strength training activities. Typically, physical activity is incorporated within the

school system via physical education classes; however, the amount and length of these

required courses varies. While high school students may not be required to engage in

physical activity within the school system, encouraging life-long physical activity is

important for many reasons, including the reduction of stress. Physical activity has been

shown to reduce epinephrine and cortisol levels in the brain; chemicals known to cause

harm during periods of prolonged stress (Girdano et al., 2013). Additionally, the

identification of life long leisure activities associated with physical activity are critical the

development of long-term stress reduction practices.

Cognitive Domain, Stress Education, and Stress Reduction

The cognitive domain encompasses stress education and stress reduction

techniques such as negative automatic thoughts, thought stopping (thought

suppression), thought & belief mistakes, and cognitive restructuring. Thoughts allow us

to anticipate and to assume a defensive posture. Most causes of stress stem from the

thought process and how we perceive our world. One way in which thoughts influence

stress is through internal beliefs. When these internal beliefs are irrational and self-

defeating, the result is stress (Abrams & Ellis, 1994). Thus, stress is magnified through

automatic negative thoughts (ANTs). ANTs seem so real that we do not stop to question

or analysis them; we believe them to be absolute truth and/or factual (Sharp, 2006).

Consequently ANTs can cause one to lose perspective, engage in one-track thinking,

accentuate the negative, and view stressful situations in a distorted fashion. It is

possible to modify ANTs through the utilization of thought stopping techniques. Thought

stopping (or though suppression) helps individuals to become aware of their ANTs and

can be used to help a person deliberately try to stop certain internal thoughts (Sharp,

2006).

As humans we engage, either intentionally or unintentionally, in thought beliefs

and mistakes. The most common types of thought beliefs and mistakes include

overgeneralization, mental filters, magnification, minimization, disqualifying the positive,

and all or nothing thinking (Girdano et al., 2013; Sharp, 2006). Overgeneralization

causes people to mistakenly conclude that things are worse than they really are. Mental

filters occur when someone systematically attends to a portion of the information

present in an event while forming their appraisal of that event. Magnification occurs

when a negative event is blown out proportion and takes on layers of meaning it does

not actually contain. Minimization is when one deflates the actual meaning of a very

positive event. Disqualifying the positive happens when people pay attention to positive

information, but find a reason not to count it as they form their appraisals. All or nothing

thinking occurs when cognitive appraisals become highly polarized; there is only “black”

and “white” thinking and nothing in between (Girdano, 2013). Often, individuals are not

aware of these thought beliefs or mistakes as the reaction is a habit, not a logical

thought. Furthermore, one’s emotional reaction to a stressor is “always produced by a

belief, attitude or opinion” (Girdano et al., 2012, p. 95). Therefore how someone

perceives (thinks about) a stressor is based upon one’s belief, attitude or opinion

creating an emotional response. This emotional response is often exhibited through

behavior. If one’s perception is marred by a thought belief or mistake, the reaction to the

stressor may create greater stress for the individual. For example, a student has

decided that a teacher does not like him. The student has conceived this perception

through a mental filter – only hearing the negative comments that the teacher has made

about his academic performance and discounting any positive comments. The student

becomes angry and disengages from the class. The teacher gets frustrated because the

student has disengaged and so the teacher disciplines the student for lack of

participation. The student’s perception that the teacher does not like him is reinforced

and the student begins to act out in the classroom. The student’s perception that the

teacher does not like him becomes a belief. Once the belief has formed, the student’s

behavior will continue to decline creating greater stress for the student and the teacher.

Once one has become aware of ANTs and/or thought beliefs or mistakes,

cognitive restructuring can be utilized for stress reduction. Cognitive restructuring

includes thought reframing and the “double standard” technique. The thought reframing

technique utilizes the following questions to encourage the person to logically think

through the stressful event. These questions include: Is this thought really true?, Am I

overemphasizing the negative?, What is the worse that could happen?, Is there

anything positive about the situation?, Is there another way to look at the situation? The

double standard technique is based on the idea that when explaining adverse events,

we are much harder on ourselves than we are on our friends. Additionally, when

someone relies on realistic and fair standards for the assessment of others, unrealistic

standards are set via internal dialogues.

Relaxation and meditation are two additional and well established stress

reduction techniques that can be used by students to reduce stress levels (Girdano et

al., 2013). There are many definitions and types of relaxation techniques to reduce

stress. Some relaxation techniques focus on reducing external stressors through

cognitive appraisals and awareness of life events to reduce individual stimulation of the

stress response. Other relaxation techniques are focused on the mind-body connection

in attempt to decrease stimulation, create a calming response, reduce internal

monologues, and promote a sense of well-being (Girdano et al., 2013). Relaxation

techniques can be used in academic settings to assist students with management of

stress as well as to teach life-long stress reduction.

Meditation has been practiced for thousands of years. Originally, it was meant to

help people deepen their understanding of the sacred and mystical forces of life

(Girdano et al., 2013). Presently, many people turn to meditation for relaxation and

stress reduction. Meditation produces a deep state of relaxation and a tranquil mind as

well as a sense of calm, peace and emotional stability. Meditation can have lasting

effects on emotional and physical well-being. As meditation can clear away the

information overload that builds up every day, help one gain new perspectives provide a

new ways of handling stress and other problems and increase self-awareness (Girdano

et al., 2013). Meditation should be incorporated within a stress education program.

School counselors can teach and encourage students to use a variety of meditation

techniques.

Social Domain, Stress Education and Stress Reduction

Selected stress education and stress reduction techniques associated with the

social well-being domain are social networks, social support and developing and

building friends. A social network is defined as a group of family, friends and peers that

you can rely on to listen to you and support you during times of leisure as well as during

times of need (Mayo Clinic, 2012). The development of a support network is important

as it provides students with a sense of belonging, an increased sense of self-worth, and

the feelings of security (Mayo Clinic, 2012). Social support occurs with the development

of social networks. Social support can be effective in the management of stress.

Research has indicated that supportive communication can improve outcomes for

stressed individuals. Moreover, emotional support (expressions of affection and

sympathy) can relieve distress while informational support (information and advice) can

assist in the decision-making process (MacGeorge, 2005). Additionally, school

counselors can utilize friendship-building activities to assist students in making friends.

Often, friendships are built when two people share similar activities. Thus, students

should be encouraged to join clubs, engage in extracurricular activities and talk to other

students in their classes who appear to have similar interests. The building and

maintaining of friendships also incorporate such skills as decision-making and effective

communication.

Emotional Domain, Stress Education & Stress Reduction

There are three stress education and reduction techniques associated with the

emotional domain emotional intelligence, coping with change, and self-concept.

Emotional intelligence consists of five basic components: self-awareness, self-

management, self-motivation empathy, and interpersonal skills (Girdano et al., 2013).

Increasing student emotional intelligence assists student in understanding how their

emotions impact their interaction with others. Students with higher levels of emotional

intelligence typically have more successful interactions with others (Girdano et al.,

2013).

Change is a common life event and from a philosophical outlook, change is the

only constant. Therefore change should be expected, not feared; however, for most

individuals, change can create stress and anxiety (Girdano et al., 2013). When change

occurs it can trigger the grieving process as a degree of loss is felt with giving up what

is known or familiar. Also, there is a degree of threat with change due to fact that it

creates new demands that are unknown. Moreover, unknown demands can create

uncertainty, anxiety and fear. The concept of change needs to be addressed in middle

school and high school students as each academic year brings about change. School

counselors can assist students in understanding the change process and assisting them

to understand which components of change is worrisome to them. This is important not

only throughout their academic career, but throughout their lifespan. Additionally, school

counselors can work with students to affirm that change is an opportunity for growth.

Self-concept is defined as the way we perceive ourselves and directly influences

one’s behavior. Self-concept is constructed from beliefs of how we actually are, what we

want to be and what we think we ought to be (Girdano et al., 2013). Self-concept

consists of six components including: self-awareness, self-worth, self-love, self-esteem,

self-confidence and self-respect (Girdano, 2013). Educative sessions on self-concept

can be utilized to provide students a more comprehensive view of themselves.

Specifically, this allows students the opportunity to understand their own unique

characteristics that affect how they perceive, react and cope with stress.

Academic Domain, Stress Education, and Stress Reduction

Stress education and stress reduction techniques associated with the academic

domain of well-being are more skill-based than those discussed in other domains.

These skills need to be taught and integrated throughout students’ academic careers.

These skills are time- and task-management, communication, goal setting, and

decision-making. Time management is the management of time to be used to one’s

advantage. Time management is a skill few people master, but it is one that most

people need (Girdano, 2013).

The biggest influence on time management is procrastination, putting off

something until it absolutely must be done (Girdano et al., 2013). Procrastination affects

many students and there are several reasons as to why students procrastinate. These

reasons are poor time management, difficulty concentrating, fear and anxiety, negative

beliefs, personal problems, boredom with the task, unrealistic expectations, and

perfectionism and fear of failure. In order to overcome procrastination it is important for

students to recognize situations where they become self-defeating. Additionally, school

counselors can help students to: 1) identify goals, strengths and weaknesses, 2)

understand student values and priorities and 3) encourage students to study in small

blocks of time, rather than in one large block of time to reduce the potential for students

to feel overwhelmed (Girdano et al., 2013).

Communication skills are essential to dealing with stressful situations due to the

fact that many life events are interpersonal. If effective communication skills are not

developed, the ability to express personal feelings becomes difficult and can lead to the

onset of stress. Moreover, when communication is attempted but not effective, stress

may be compounded (Hayes & Eddy, 1985). Therefore, teaching effective

communication skills is an important tool for students to obtain in order to manage

stress throughout the lifespan.

Decision-making occurs when one must make a choice between two or more

outcomes. According to Hayes and Eddy (1985) there are three assumptions that are

associated with the decision-making process. First, the there has to be more than one

alternative (otherwise there is not decision to be made). Second, there must be a

consequence that is associated with the decision to be made. Third, there must be a

degree of risk involved in the decision. Often, stressful situations and life events require

that a decision be made. When students are able to learn decision-making skills and

practice making decisions when the consequences and risk are less tenuous, their skills

are well developed by the point in time of the lifespan when decisions are associated

with greater risk and consequence.

Goal Setting is an important stress reduction technique that is a learned skill. The

ability to write goals that are specific and attainable takes time and practice.

Furthermore, it is necessary to develop short-term and long-term goals, which can

provide structure and motivation, particularly within an academic setting. Goal setting

should be incorporated early on in a student’s academic career and should be added on

to at the beginning of each academic year. Furthermore, the attainment of student goals

should be rewarded as all these techniques can increase motivation and reduce stress

(Girdano et al., 2010).

Conflict resolution is another skill that is essential to the reduction of stress.

There are many different theories associated with conflict resolution that school

counselors can use to teach students how to effectively resolve conflict. Moreover, the

benefits of conflict resolution for the management of stress can also be addressed.

The organization of stress education and stress reduction techniques into a well-

being model creates the opportunity for students to receive a more holistic education.

Another technique used in the management of stress is known as AAAbc Paradigm of

Stress. This technique as a whole is holistic approach to stress education and stress

management. It is included here as this paradigm can be used by school counselors as

a way to bring all five of the well-being domains together for continued integration of

stress management.

The AAAbc’s of Stress

The last and most comprehensive stress reduction technique is known as the

AAAbc’s of Stress (Loving-Tubesing & Tubesing, n.d.). This technique is associated

with the all five domains of student well-being: academic, cognitive, emotional, physical

and social. This technique is based upon a decision making model and encourages

students to Alter stress, Avoid stress, or Accept stress. Altering stress includes the

utilization of problem solving techniques, using direct communication and promoting

organization and time management skills. Avoiding stress incorporates building skills to

remove oneself from a stressful situation and learning specific skills to effectively avoid

the stressful situation (decision making, time management and clear communication).

Acceptance is also necessary as stress cannot always be altered or avoided.

Acceptance of stress is an important thus, it necessary to prepare students with

the skills needed to accept stress. Therefore, associated with the acceptance of stress

is building resistance and the changing perception. Building resistance includes skill

building associated with four domains of well-being; physical, mental, social and

spiritual (Loving-Tubesing & Tubesing, n.d.). Students can physically increase their

tolerance to stress through physical exercise, a healthy diet and the utilization of

relaxation techniques. Mental resistance can be built through positive affirmations,

learning to set goals and priorities and helping students to understanding their core

values. Social resistance is strengthened when students have developed support

systems, investing in relationships with others and have learned to develop a clear

communication style. Students who have developed spirituality can call upon learned

resources such as meditation or prayer (Loving-Tubesing & Tubesing, n.d.).

Changing perception of stress is associated with how the student defines the

stressful event. Teaching students skills associated with their ability to change their

perception of the stressor is important. Additionally, it is important for the student to

consider changing any unrealistic expectations or irrational beliefs that they may have

regarding the stressor. Specific techniques might include goal setting, identification of

realistic vs. unrealistic expectations and developing skills to increase students

understanding of their belief system – particularly with regard to being able to identify an

irrational belief.

Implications for School Counselors

This article provides a well-being model for integration of stress education and

stress reduction techniques into school counseling programs. Furthermore, these stress

education and stress reduction techniques are directly related to several ASCA National

Standards for Students. School counselors can use the well-being model to develop a

more comprehensive stress management curriculum. It is imperative for students to

become aware of their stressors and to be encouraged to identify stressors specific to

them as stress directly impacts the learning process. Additionally, it is important for

school counselors and students to understand that some sources of stress are beyond

student control. This concept is reflected in the by the external factors depicted on the

model. However, school counselors should encourage students to discuss stressors

associated with these factors.

The categorization of stress education and stress reduction techniques into

domains of well-being was intended to aid school counselors in understand the breadth

of stressors and the impact of stress on student well-being as well as to outline specific

techniques for school counselors to use to reduce student stress levels. It should be

noted, that it is not the author’s intention for this model to be exhaustive, rather a visual

representation of stress education and stress reduce techniques for middle and high

school students.

The stressors associated with adolescence is increasing as students are

experiencing more pressure to succeed academically, prepare for college earlier and be

successful in extracurricular activities. These pressures are prolonging the stress

response in many students. Prolonged stress is detrimental to student well-being as it

directly affects the learning process. The ASCA National Student Standards were

adopted to promote holistic student development. While these National Standards are

comprehensive, there is only one indicator associated specifically to stress. Upon

review of the National Student Standards, there are many other standards in which

stress education and stress reduction can be integrated. Together, the integration of

stress into already established student standards for holistic student development and

the use of a well-being model to aid the development of stress education and stress

reduction techniques creates a more comprehensive and holistic approach for school

counselors to use when developing stress programming in middle and high schools.

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Biographical Statement

Dawn S. Tarabochia, Ph.D., CHES is an Assistant Professor of Community

Health at Montana State University in the Department of Health & Human Development.

She completed her doctoral studies at the University of Utah in the Department of

Health Education and Health Promotion. She also completed a graduate certificate in

Gerontology from the University of Utah. Dr. Tarabochia’s research focuses on the use

of technology in health education, stress throughout the lifespan, health and well-being

of family caregivers, and healthy aging.