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Managing Stress, Maintaining the Balance One Hour Workshop Presented by Barbara Hope.

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Presentation on theme: "Managing Stress, Maintaining the Balance One Hour Workshop Presented by Barbara Hope."— Presentation transcript:

1 Managing Stress, Maintaining the Balance One Hour Workshop Presented by Barbara Hope

2 A word usually used to describe the feelings that people experience when the demands made on them are greater than their ability to cope. Stress can manifest symptoms that are, physical, psychological and behavioural and people may experience these to varying degrees. Stress - What is it? Do we need it? Yes

3 Situations that trigger fear in the body real or imaginary activate the physiological reaction known as the ‘fight or flight’ response. Instructing the body to stay and fight or flee a situation could save your life! ‘fight or flight’ Stress can be looked at in terms of being: Internal: thoughts and feelings that pop into our head causing us to feel uneasy and can include: Too much on our mind Other people making unreasonable demands on us Situations beyond our control. External: sources that we are aware of around us and can include: Change Death of a loved on, Leaving home Starting University Change of culture New baby Changing / losing a job Money problems

4 Can you have too much of a good thing? Stress can be positive A good motivator Keeps us lively Enthusiastic and ready to go It gives us a quick burst of energy Decreases our pain sensitivity Increases immunity and heightens the memory Save your life! Stress can be a good thing YES

5 Physical Effects on the body: Short term: Wide eyes Pale face Dry mouth Flared nostrils Fast shallow breathing Tense muscles Long term: Head ache Muscle tension or pain Appetite loss Indigestion Ulcers Poor circulation Skin conditions High blood pressure Heart disease

6 Stress Psychological effects can include: Feeling anxious and fearful Irritability or anger Low self esteem and confidence Inability to concentrate Difficulty making decisions Loss of creativity Feeling alone Behavioural effects can include: Altered sleep patterns Changing habits Changes in appetite Nail biting Teeth grinding Use of drugs or alcohol Lack of communication Putting off difficult jobs Giving excuses Avoiding situations Neglect of physical appearance

7 Excess Stress can lead to: Anxiety and Depression A feeling of sadness Worthlessness Isolation Extreme cases can lead to a lack of interest in life. BUT…… Adopting the right attitude can convert a negative stress into a positive one.-Hans Selye Maintaining the balance between motivation and our ability to cope is the key to wellbeing Reduce the effects of stress by being more conscious of what is causing it Learn tools to better handle situations as they arise.

8 When is it too much? When the stress levels are greater than our ability to cope Differing for different people and different circumstances Feeling out of control – wanting control-feeling unable to control Maintaining the balance Change your Physical Action/reaction (if you continue with the same actions, you will get the same outcomes / results) What can we do? Manage our Thought Process (change what you think and you change your world) Manage Emotional State (stress is a verb not a noun- it is something we do not something we are) (Conscious medicine-Jill Edwards)

9 FEEL- THINK- DO Slow Breathing Down Manage Emotional State Positive Self Instruction Thoughts Action Emotions

10 Short term, instant management before and during an exam, starting and during an assignment/ meeting a new person/ interview/dentist Any situation where you feel the stress building. Shallow breathing restricts airway and blood flow. Lack of oxygen causes heart to race which causes shallow breathing Deep breathing opens airway and increases oxygen & blood flow slowing the heart rate, increasing blood flow

11 Long term, recognize stress triggers and how to manage them in a healthy way. Emotional state e.g. stressed/ anxious feels sick What has triggered this How often does this happen What do I normally do What can I do differently? How am I feeling now Stressed I don’t know anyone Every time I go somewhere for the first time Sit by myself wondering what everyone is thinking of me Slow breath as I enter the room. Contact FB page before event. Calmer Less intimidated Anxious I don’t know what to do Whenever I start an assignment Sit for hours and get fed up Analyse the brief and clarify any information Confident Angry I can’t find the right journal Every time I have to look for any Search online Ask at the library or PAD of better search engine Pleased it’s not taking so long AnxiousGetting feedback from assignment every time I get feedback Look at the lowest grade Look at the highest grade and then analyse the detail of the feedback Ok, pleased Positive and inquisitive as to how I can gain more skills

12 Long term- Stress trigger Activity – Assess your own stress triggers and possible solutions. Ask yourself the questions and create your own chart Emotional state e.g. stressed/ anxious feels sick What has triggered this How often does this happen What do I normally do What can I do differently? How am I feeling now

13 Acknowledge when you are using negative self internal dialogue: Keep a journal of your usual phrases - how can you re frame them into positive phrases. The only way you can do something for the second time is to do it for the first time!! No failure only feedback: what went well, what would I change if I did it again. How can I ensure that I will be even more successful next time? I won’t pass…. “I am passing - I am attending lectures - completing my notes, I am attending PAD taster workshops and tutorials to ensure I am passing I’m not good enough…. I have great skills and I may need to learn specific skills to get the best grade I don’t have enough time…I manage my time by assessing my priorities

14 Polarity I hate that lecturer….find something to like about the person and you will dislike them less Often the quality we love about something or someone can also be the quality we hate LOVE ---------------------------l--------------------------Hate Love and hate are at opposite ends of the same pole, with vary degrees in between. As you move toward liking/loving something, you have to hate it less

15 You cannot make something out of nothing. You need something to make something - even if you feel you have a limited “something” Accept you have some of it and work out how you will gain more. I desire to have better maths skills- how can I gain maths skills, where? who?, what? I can’t do maths. I have limited maths skills and I am attending PAD and tutorials to increase my knowledge of maths Polarity Skills More Less Positive Negative LOVE Hate Calm Stressing By creating a little calm E.g. by breathing slowly you can create more calm and less stress

16 Different ways to mange stress E.g. Activity, - exercise, dancing, walking, cooking Thinking- chess, cross word, read a book Feeling bath, meditate, muscle relaxation, laugh Maintaining the balance Abdominal breathing Breath in slowly for a count 7 Hold for a count of 7 Breath out for a count of 8 Use regularly to manage day to day stress

17 What I don’t want What I want instead  Maintaining the balance Think of what you desire, not what you fear Make a list of the things you don’t want and focus on what you want instead

18 Progressive Muscle Relaxation- Upper Body Will aid sleep, headaches, and stomach-aches Teaches you how to relax your muscles through a two step process tensing and relaxing particular muscle groups in your body. Assists with lowering overall tension and stress levels Aids relaxation when feeling anxious or stressed Helps you to learn what relaxed muscles feel like With regular practice you can trigger this relaxed state when you first feel muscle tension throughout the day.

19 Ideally WHERE = quiet comfortable place without disturbances WHAT = comfortable clothes, remove shoes TIME REQUIRED = 15 MINS Progressive Muscle Relaxation- Upper Body

20 Begin: Sit close your eyes and focus on your breathing: Take a deep breath in, breathing into the lower belly hold for a count of 5 Breathe out slowly through the mouth. Taking 5 Repeat a further 4 times = 5 breaths in total. Starting with the hands Take a deep breath in and tense the hands to make fists, hold for a count of 5 Breathe out, let all the tension go out of the muscles. You should feel your hands go limp and loose as the tension flows out. Remain in this relaxed state for approximately 15 seconds, focusing on your breathing. Move your focus to your arms and take a deep breath in and as you do so tense your arm muscles, hold for a count of 5 and as you breathe out, let all the tension go out of the arm muscles. Remain in this relaxed state for approximately 15 seconds, focusing on your breathing. Progressive Muscle Relaxation- Upper Body

21 Continue with the Chest, Stomach, Buttocks, Thighs, Calf muscles and Feet for a whole body relaxation (30 minutes approx.) Progressive Muscle Relaxation- Upper Body Move your focus to your shoulders and repeat the process, follow on with your : Neck Face When you have completed the process allow yourself to stay in this relaxed state for an enjoyable period of time. When you are ready wiggle your fingers and toes and bring your focus back to the here and now

22 Maintaining the balance and managing stress Key points to remember  Try to Keep your thoughts positive  Be aware of your triggers  Ask yourself: is this my priority?  Factor enjoyment into your studies (use distractions as rewards)  Try to find time each day to relax HAVE FUN !! What you feel will influence what you think and do What you think will influence what you do and feel What you do will influence how you feel and think Change any one of the above and it will affect the others

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