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KENT SMITH & KELLY ATHERTON THE COUNSELLING SERVICE VICTORIA UNIVERSITY 16 TH SEPTEMBER 2010 Emotional Wellbeing.

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Presentation on theme: "KENT SMITH & KELLY ATHERTON THE COUNSELLING SERVICE VICTORIA UNIVERSITY 16 TH SEPTEMBER 2010 Emotional Wellbeing."— Presentation transcript:

1 KENT SMITH & KELLY ATHERTON THE COUNSELLING SERVICE VICTORIA UNIVERSITY 16 TH SEPTEMBER 2010 Emotional Wellbeing

2 Topics Stress and resilience Coping strategies Academic strategies Cultural adjustment Supervisory relationship

3 Resilience Recovery/adjustment to change Ability to cope with distress Ability to bounce back, be flexible Maintain momentum

4 Stress Stress occurs when pressure exceeds your perceived ability to cope. Stephen Palmer, Centre for Stress Management, London.

5 Stress Fight or flight response Increased heart rate Increased stress hormones – adrenalin and cortisone Redirection of blood to heart and muscles Hormone release Pupils dilate

6 Chronic Stress BodyPhysical problems, anxiety, decreased appetite FeelingsOverwhelmed, ‘I can’t cope’ Thinking‘I’ll never get all this work done’, doubting BehaviourWork faster, don’t take breaks, avoidance

7 Coping strategies Talk Plan Sleep (Can coffee & booze help?)* Exercise Food Fun Relaxation* Spirituality Balance*

8 Sleep Maintain regular sleep routine. Clear your mind before bed. Wind down time. Avoid stimulants.* Avoid excess alcohol. Resolve stressors. Avoid napping or sleeping in. Sleep environment. Avoid worrying about sleeplessness. Distraction. Consult doctor or health professional if sleeplessness persists. Practise relaxation and breathing techniques.*

9 Caffeine FoodCaffeine content Percolated coffee mg / 250mL cup 'Energy' Drinks80 mg / 250 mL can Instant coffee (1 teaspoon/cup)60-80 mg / 250 mL cup Tea10-50 mg / 250 mL cup Coca Cola48.75mg / 375ml can Milk Chocolate20 mg / 100g bar Food Standards Australia New Zealand (FSANZ)

10 Relaxation exercises 30 second breathing exercise Grounding exercise Mindfulness exercise Relaxation audio files

11 Balanced lifestyle - Te Whare Tapa Wha model Ref:www.tki.org.nz

12 What has action got to do with it? If I only had time! But I can make it perfect… I’m sure if I just think about it a bit more I will do something extra-ordinary… On no…

13 What are your study styles? Deadliner. Researcher extradordinaire. Perfectionist. It’ll do. Procrastinator. All nighter. Groupie. Post deadliner. Extension seeker. Right first timer.

14 Culture shock Stage 1 Tourist Stage 2 Culture shock Stage 3 Adjustment Stage 4 Adaptation

15 Relationship The Supervisor The 3 most common problems 1.Communication 2.Communication 3.Communication Other academic relationships Who can help? Make the most of Student Services


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