Psychology, Stress, and Uncertain Futures: Confronting the Coronavirus Pandemic

By: Gracie B.

Pixabay license
No attribution required

With all of the uncertainty surrounding the COVID-19 pandemic, we are living in an extraordinarily stressful time. Social distancing to prevent the spread of the virus presents many challenges to students and families across the world. The CDC cites that teens are especially vulnerable to crisis-related anxiety. After spending our entire school careers preparing for life after graduation, it is undoubtedly frightening to have our futures suddenly shrouded in ambiguity. Now, perhaps more than ever, it is important to take care of both our physical and mental health. Maintaining positivity and stability is crucial to fostering the courage and resilience that will carry us through this difficult season. 

The internet is full of endless ideas on how to relieve stress, but the reality is that there is no one-size-fits-all approach to wellbeing. While many people use deep breathing or meditation to destress, there are countless other, less conventional ways to blow off steam. CDC experts assert that simply partaking in enjoyable activities fosters positive mental health. Whether you enjoy jamming out on your guitar or snuggling up with a good book, find fun and engaging ways to fill your spare time. 

In the hustle and bustle of everyday life, it can be surprisingly difficult to make time for hobbies we enjoy. High schoolers tend to be consumed by extrinsic motivations, meaning that we participate in activities primarily to win awards and to bolster our college applications. The coronavirus has removed many of the extrinsic motivators in our lives. We no longer receive any outward gratification for outsourcing our classmates on a calculus test or crushing the opposing team in a soccer game. Seniors are facing the possibility that no one will deliver the coveted valedictory speech or flaunt a scholar’s medal at graduation. Self-isolation has forced us to rely on intrinsic motivation: we must prioritize goals that are truly important to us as individuals rather than focusing on what society deems valuable.

As the world around us changes rapidly, we are flooded with reminders to remain positive. Time and time again, research has shown that optimism has a wide range of health benefits. However, many teenagers gravitate towards pessimism, and disappointment can exacerbate a vicious cycle of negativity. If you have a penchant towards negativity, consider finding productive ways to tap into your own cynicism. Questioning is a key component of critical thinking, especially in an age of rampant misinformation. Doubt reminds us that we shouldn’t believe everything we hear and encourages us to exercise caution to protect ourselves and others.

However, a healthy dose of realism also illustrates that our lives are not over and that there is hope for a much brighter future. Hope may be the most important building block of resilience. Psychologists associate the loss of hope with a phenomenon known as learned helplessness, which describes the tendency to give up when one feels powerless. The development of a sense of control is the key to breaking the cycle of learned helplessness and fueling a more positive outlook. Methods of establishing a sense of control include taking small steps towards overarching goals and practicing self-acceptance. NFL star Tony Dungy once said, “You can’t always control circumstances. However, you can always control your attitude, approach, and response.” We are not in control of the pandemic, but we have the power to shape our reactions. We have a unique opportunity to decide how our generation will resurge from the coronavirus pandemic. By striding forward with strength, tenacity, and compassion, we will emerge from this crisis with our heads held high.

Works Cited

“Learned Helplessness.” Psychology Today, Sussex Publishers, www.psychologytoday.com/us/basics/learned-helplessness.

“Mental Health and Coping During COVID-19.” Centers for Disease Control and Prevention, www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html.

Myers, David G. Psychology (High School Printing). 9th ed., Freeman/Worth, 2011.

“Tony Dungy.” Biography.com, A&E Networks Television, 28 Aug. 2019, www.biography.com/athlete/tony-dungy.

“Tony Dungy Quote: ‘You Can't Always Control Circumstances. However, You Can Always Control Your Attitude, Approach, and Response.".” Quotefancy, quotefancy.com/quote/1169140/Tony-Dungy-You-can-t-always-control-circumstances-However-you-can-always-control-your.

“You've Got This: Mental Tricks to Feel in Control When Everything Is Going Wrong.” Reader's Digest, www.rd.com/advice/work-career/feel-in-control/.

What to Do During Social Distancing

By: Angelina N.

What is social distancing, and why is it important right now? 

Social distancing refers to going out minimally, avoiding physical contact with others, and refraining from large gatherings of people. It is used to prevent the spread of infectious diseases, such as the ongoing COVID-19 pandemic. The contagiousness of a disease is measured based on the R0

"R Naught Ebola and Flu Diagram" by Kiera Campbell is licensed
under CC BY-SA 4.0

(pronounced “R naught”) value, or the average number of individuals that an infected person transmits the disease to. For diseases exceeding an R0 value of 1, such as COVID-19 (which has an R0 value of about 2.2), the number of infections can multiply rapidly because each infected person will infect more than one other person. In addition, COVID-19 has an incubation period of between two and 14 days, with the average being five days. This means that after contracting the disease, an individual will not exhibit symptoms for an average of five days but will still be contagious during this time frame. Since many infected people do not realize they are infected, they can unintentionally transmit the disease to people that they come into contact with. Actively social distancing is therefore necessary to prevent people from unknowingly infecting those with compromised immune systems or older individuals, who are much more likely to experience severe and possibly fatal symptoms. By taking precautionary measures, the number of infections can be reduced significantly. This also alleviates the burden on hospitals, which may experience a shortage of supplies, equipment, or staff otherwise. 

Although practicing social distancing is beneficial to the community at large, spending most of your time at home may seem like an incredibly difficult and dull adjustment. However, instead of viewing it as a major impediment to social contact and various forms of entertainment, you should view it as an opportunity to accomplish tasks you normally wouldn’t have the time for. Below is a list of ideas of how to spend your period of social distancing in both fun and/or productive ways. 

Find a fun mental stimulus 

Doing a mentally stimulating activity is a great way to combat boredom. 

• Play a board game: Options include Monopoly, chess, Scrabble, etc. — the choices are endless! 
• Go old-fashioned: Try your hand at Sudoku, crossword puzzles, jigsaw puzzles, brainteasers, or crafts (online DIY videos are a great source of inspiration). 
• Write a short story or poem: Brainstorm ideas that you could turn into a piece of writing. 
  

Take time for self-care 

Since most events have been cancelled, your schedule is most likely cleared right now. Instead of sinking into boredom, you should see it as a calm refuge from the chaos and incessant hassle of normal life. Now is a great time for you to reflect on your mental and physical health. 

• Practice meditation: Meditation is focusing on being more present and aware in all aspects of daily life through techniques such as mindfulness. It has been scientifically proven to be conducive to both mental and physical health, with some of its benefits being lower blood pressure and stress levels, improved sleep and memory, and a stronger immune system. There are numerous meditation apps that can be downloaded with the press of a button (Waking Up, Headspace, Calm, and many more), so meditation is a practice that can be conveniently incorporated into your daily routine. 
• Self-reflect: Oftentimes, we get so caught up in seemingly endless tasks, whether that be

  

  Pixabay license- no attribution required

  schoolwork deadlines or upcoming exams, that life seems like a ceaseless “this, that, this, that” and so on so forth. During social distancing, it may seem like everything has suddenly come to a standstill, which is a chance for you to look back on the past few months and plan for the future. Take some time to reflect on your personal growth and accomplishments, as well as what you are still working towards. Set goals for yourself and determine how you will reach them. Jot these ideas down in a notebook, or type them on your computer for future reference. 
• Do what you enjoy: This last one is simple — spend time doing activities that you love! This may be different for every person; it could be spending more time with family, having a movie night with popcorn, or reading a book that’s been on your to-read list for some time. 
  

Start good habits 

It can be hard to incorporate new habits during most of the year because we are often too occupied to feel motivated to do so. Now is the time to pick up good habits that can have a positive impact throughout the rest of your life. 

• Stay active: Staying at home all day makes it easy to fall into a sedentary routine. However,

  

  Pixabay license- no attribution required

  social distancing does not necessarily mean refraining from leaving the house entirely; in fact, it’s a great idea to go outside for a walk or a run in a park or other uncrowded areas during the day. There are also many great at-home workout videos online that provide fun and engaging ways to be active. Learning creative ways to exercise and experiencing the rewards of being physically active may motivate you to include it as a regular part of your routine in the future. 
  
• Eat healthy: A great way to use your spare time is to learn about nutrition and creative healthy recipes. Experiment with various dishes, and determine what works best for you. This may help elevate your consciousness about healthy eating habits in the long-term, which will beneficially impact your life in countless ways. 
  

Do some extra studying 

Since after-school events, most extracurriculars, and transportation time have probably been taken out of your schedule, there is now plenty of extra time to study, even if your face-to-face school is requiring you to attend virtual sessions. 

• Study for AP classes: AP exam season is coming up, which means that it’s a good time to start

  

  Pixabay license- no attribution required

  reviewing information from last semester. It is also a good idea to keep up with College Board’s updates on modifications to the AP exams this year. College Board has already posted the changes to every AP course curriculum, along with the general structure of the altered exams. Make sure to check their website to avoid studying material you are no longer responsible for and to be prepared for this year’s test format. 
• Do some SAT and/or ACT practice: Use this time to read some SAT/ACT prep books, as they contain helpful techniques for succeeding on these standardized tests. Once you’ve reviewed these techniques, take a few practice exams; these are lengthy and typically difficult to fit in with other obligations, so now is the perfect time to try them. 

Learn something new 

If you’re still having a hard time deciding what to do, it may be a good idea to try something completely new and possibly discover new interests in the process. Ideas include learning some magic tricks, trying out calligraphy, or learning a new language through Duolingo. If you’re still having a hard time choosing, there are great sources of inspiration all over the Internet. 

Donate for a good cause 

Taking social distancing seriously is already a great way to protect the well-being of those around you, but you can take it a step further by donating during this time of need. 

Pixabay license- no
attribution required

• Donate blood: Due to the ongoing pandemic, blood drives have been cancelled, meaning that there is currently a severe blood shortage. If you are interested in donating blood, check out the requirements for a student blood donor using this link: https://www.redcrossblood.org/donate-blood/how-to-donate/info-for-student-donors.html 
• Donate to a food bank: Families who face food insecurity are especially vulnerable during this time, with grocery store supplies being depleted rapidly. If possible, consider donating even small instant food packages, candy bars, or personal hygiene products; although it may be difficult to donate in bulk quantity right now, even the smallest contributions can make a difference. 

Social distancing may seem extremely monotonous, but it is actually a great chance to try fun at-home activities, take time for self-reflection, and get ahead in schoolwork and studying. So take advantage of this time to plan out a list of to-dos and start checking it off! 

Works Cited 

Caddy, Becca. “Best Meditation Apps: Practice Mindfulness with Headspace, Calm and More.” 

TechRadar, TechRadar, 21 Mar. 2020, www.techradar.com/news/best-meditation-apps.

Cascella M, Rajnik M, Cuomo A, et al. Features, Evaluation and Treatment Coronavirus 

(COVID-19) [Updated 2020 Mar 8]. In: StatPearls [Internet]. Treasure Island (FL): 

StatPearls Publishing; 2020 Jan-. Available from: 

https://www.ncbi.nlm.nih.gov/books/NBK554776/ 

Hersh, Erica. “Coronavirus Incubation Period: How Long Before Symptoms Appear?” Healthline, 

Healthline Media, 19 Mar. 2020, 

www.healthline.com/health/coronavirus-incubation-period. 

“185_factsheet_social_distancing.Pdf.” Santa Clara County Public Health Department. 

“What Is R0?: Gauging Contagious Infections.” Healthline, 

www.healthline.com/health/r-nought-reproduction-number.

Vongkiatkajorn, Kanyakrit, and Laura Daily. “How You Can Help during the Coronavirus 

Outbreak.” The Washington Post, WP Company, 21 Mar. 2020, www.washingtonpost.com/nation/2020/03/21/how-you-can-help-during-coronavirus/?arc404=true.  

A Letter to My Peers

By: Sonia G. 

To all my fellow high schoolers,

Picture by Angelina N.

As we find ourselves preparing for a new school year filled with new adventures, I would like to encourage you to continue to strive for excellence. Continue to push yourself to try new things. Join a new club at your school or better yet, start something that you’ve always wanted to participate in. As a rising junior, I find myself with only a short time left in high school. I have realized that you have to take advantage of every opportunity available. High school is the time to make connections, so take this school year as the time to put yourself out there and meet new people. You should also take this year to experiment in all aspects of your life. Figure out what works for you because the habits that you develop now will influence your physical and mental health in the future. 

While there will be a lot of exciting things to work on this year, I also have some advice for you all. Whatever isn’t working for you, whatever is keeping you from being who you want to be and whatever is holding you back from moving on, push it away. Find what works for you, and eliminate everything else. I always like to refer people to the 90 percent rule, which states that if an item or activity’s rating is less than 90 out of 100, your response should be “no”. I believe that this rule should be used to allow you to purge the negativity from your life. Use this rule to help yourself quit harmful habits and to replace those habits with practices that will help you improve your life. 

When the first day of school arrives, if it hasn’t already, remember to make the most of this year. If you are a rising freshman, know that high school and middle school are vastly different. If you did not enjoy middle school, that does not mean that you won’t enjoy high school. If you didn’t enjoy high school, then try looking at it through a different lens. I believe that with the support from your friends and family, you will be able to make your high school years unforgettable. This school year, eliminate the things that are holding you back, and take advantage of every opportunity that you can to find what gives YOU purpose, a purpose that may be your driving force for long past your high school years. 

Does Your Teacher Give Out Candy? A Look at Reinforcement Principles in the Classroom

Before we can become better students, we must understand how we learn. The following excerpt is an overview of reinforcement principles and the benefits of applying them in the classroom. 

Reinforcement Principles in the Classroom
By: Ryan F.
Abbreviated By: Isabella S.

The following is only an overview of Ryan's research; please read his full paper here. 

   What are Reinforcement Principles?

"[B.F. Skinner] theorized that a behavior increases or decreases in frequency based upon the consequences that follow the behavior. When a behavior is followed by a positive consequence or by the removal of a negative consequence, the behavior will increase in frequency and strength. Thus, reinforcers make a behavior more likely to occur" (Ryan, 1).

Examples

"For example, dog treats would act as positive reinforcers when teaching a dog a new trick. If my dog Wesley is rewarded with a bone every time he sits, his sitting behavior will increase in frequency and strength. Negative reinforcement increases behavior by removing a negative consequence in response to a behavior. For example, getting out of bed in the morning may increase in frequency if it stops parents from nagging their children" (Ryan, 1).

Does It Work?

"Despite the backlash and criticism, research has supported the effectiveness of using reinforcement principles in the classroom. An overwhelming number of studies have shown that reinforcement principles can enhance learning when applied correctly. Lysakowski and Walberg (1981) analyzed the results from 39 studies that examined the relationship between student achievement and reinforcement. These researchers concluded that reinforcement had positive effects on student achievement and that these effects appeared across age, grade, race, public vs. private schools, and community types... Another study conducted by Bear and Richards (1980) delved into the effects of reinforcement on academic performance if students, in grades 5 through 8, were given extra time for recess. It was discovered that student achievement drastically improved over the baseline period. In another study, when tutors were trained in reinforcement and feedback techniques, these strategies impacted first graders’ achievement levels more than tutor skill or tutor expectations (Conrad, 1975). Finally, studies have shown that even IQ scores can be increased using reinforcement principles (Clingman, Auerbach, Bowman & Parrish, 1977). All of these studies provide a good argument for how positive reinforcement can be used effectively in the educational system to improve student performance" (Ryan, 3).

Success

"There are many separate behaviors that make students successful. For example, participation, effort, and achievement are all important but different behaviors. Depending upon which of these behaviors is reinforced, the result will be different. Tobin and Capie reported that junior high students were more engaged and performed better when effort (or motivation) was reinforced (as cited in Cotton, 1988)..." (Ryan, 4).

So What?

"Correctly applying behavioral principles is complicated. One needs to be aware which behaviors need to be reinforced (for example, reinforcing motivation over achievement). But also, one must find what is actually reinforcing to the subject (for example, my dog will not do a trick for pomegranate as he apparently does not find this fruit tasty). Rewards that work with elementary school children are not likely to work with high school students (Kansas)... In order to examine the question about what is actually reinforcing to high school students, [Ryan] conducted [his] own informal survey where a random sa

mple of twenty high school students were given a questionnaire that asked them to rank reinforcers, from least motivating to most motivating" (Ryan, 6). The following is an overview of Ryan's research. 

Positive Thinking

Infographic by Natalie M. 
Information adapted from "Five Reasons Why You Should Think Positively" by Remed Sasson

In a society with increasing causes for negative thoughts and behavior, it becomes important to realize the profound power in thinking positively and the benefits this has on individuals. Learn about why you should think positively and the benefits of improving your mindset. 

Becoming a Leader

By Preethi K.

Leader. It's a big word with a big meaning. In today’s world, leaders are who we need in every field for advancement and solutions to rising problems. I’ve realized that leaders aren’t born- they are made. Leaders need to face a lot of difficulties before they reach their vision. I went through these difficulties and realized what truly makes a leader great.

High school is a time for you to find yourself and how you fit in society. So the summer before I started high school, I contacted the National HOSA to see if I would be able to start a chapter at my school. The National HOSA was difficult to get into contact with because the state advisor was busy with other events during that time, but I kept at it because I really believed I could accomplish my goal.

I contacted many teachers at my future high school to see if they were interested in being the club advisor. My high school had a lot of clubs, and several teachers were already advising other clubs, but I found one teacher who kindly agreed to be my advisor. She was a really busy teacher, advisor to many clubs, and went to college. We agreed that I would take responsibility for most of the dealings of the club.

I set up the first meeting and almost 100 people attended to learn more about the club and the wonderful opportunities the HOSA organization provides. I registered the interested members and collected the fees that needed to be paid to the National HOSA. I knew that I alone would not be able to handle the duties associated with the club, so I created an application for interested students to become board members. Almost every member applied, and I realized I wasn’t the only one trying to make a difference; a lot of people like me wanted to be a leader. I chose 14 people who seemed like they would contribute the most to the club. The people who weren’t chosen expressed the feeling that they wouldn’t have as much to help with if they weren’t given a position, and I came to believe that some people wouldn’t put in an effort if they weren’t given a position or a name. But the thing is, if you work hard, whatever the position you hold, you will move up to the place you want to be. This was my exact reply to the people who felt a little disappointed, and I guess some of them understood because they brought in opportunities for us.

I had another problem as we continued in the year; the fact that I was a freshman led to my board members not taking me seriously. They wouldn’t do their tasks and wouldn’t even give an effort to participate in the board meetings. I thought if I could do some of their responsibilities for them then they might see that it’s a team effort and they would take part too. I eventually realized that they weren’t getting past the fact I was in charge and they weren’t happy about listening to me.

My dad talked to me and told me this was natural. People wouldn’t like the fact that a smaller person seemed to be the boss. I believed that we were all working together to make our school more beneficial. I came to realize that a leader should care about the people they are working for and that they can’t please everyone; they won’t get anywhere if they try.

I began to print out tasks for each board member to complete, and I stood my ground. The club is a team effort, and I ensured it would be. Over the course of the year, we brought in professors and other members involved in the medical field, and we provided volunteer opportunities and connections that the students could use for job shadowing and internships.

I am proud that for the first year, we created a foundation on which the club could grow. More importantly, I realized a leader should believe in their cause and should do what they think is best to reach their goal. Anyone can become a leader, regardless of if they hold a position, by getting involved and showing a genuine interest.

New Additions to the TutorTalk blog

Here is a sample of the new additions that we hope to add to the blog! This poem and many more tutor creations such as short stories, videos, and photography will become new entries to the blog to showcase the creations of NCVPS tutors and incorporate more multimedia elements to the blog.


Frost 
by Natalie M. 


A warm hand touches the cold glass,

A smile drawn from the condensation,

Secret messages on the school bus window.

The little boy grins at his creation,

Eager for the day ahead,

Only yet beginning his journey.

At a stop sign with her foot on the brake,

The burden of her future challenges her past,

And she can’t help but fear what lies ahead.

Warm breath puffing from her lips,

The ghost of a smile long since departed,

Hoping for a greater promise.

The shadow of a frown has begun,

The darkness pulling her lips,

The doubt pulling her heart.

Her eyes watch but do not see,

The landscape shifts but does not move.

The last gleam of light is almost gone.

Only there is a hand pulling her back,

Guiding her across the void,

The corners of her mouth turning toward the sky.

The happiness of her youth has briefly returned,

Simply cast,

By the smile drawn on the school bus window.