1. Year 11 Study Day Mental Health Workshop

2. What is Mental Health? The World Health Organisation defines Mental Health as: Mental health is defined as a state of well- being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.

3. How is this important in my HSC Year? As you commence your final year of high school it is important to be aware of your own mental health, and that of your peers, so that you can plan your workload, find the appropriate assistance when required and achieve your best results while maintaining good physical and emotional health.

4. Mental Health Issues for HSC Students Stress Anxiety Procrastination

5. What is stress? Stress is defined in the dictionary as: A state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Stress is the most commonly experienced condition that affects a person’s mental health. Stress can be caused by a number of situations and, in the short term, can actually be helpful as it makes us more alert. Prolonged stress is not healthy.

6. Physical Symptoms of Stress Headaches or migraines. Sore back, neck and shoulders. Upset stomach or nausea. Trouble sleeping. Eating lots of junk food. Lack of appetite. Mind clutter.

8. Simple Tips to Cope With Stress

9. What is Anxiety? Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. These disorders affect how we feel and behave, and they can manifest real physical symptoms. Mild anxiety is vague and unsettling, while severe anxiety can be extremely debilitating, having a serious impact on daily life.

10. Symptoms of Anxiety Excessive worry Irritability Sleep Disturbance Poor Concentration Restlessness Muscle Tension Fatigue Shortness of Breath

11. What About Panic Attacks? A panic attack is a short period of extreme anxiety. It is a sudden onset of intense apprehension, fear or terror. Symptoms of a panic attack can appear similar to a heart attack, and include: racing heart, sweating, shortness of breath, chest pain, dizziness and a feeling of loss of control. Panic attacks are common, more than one in four people have experienced a panic attack at some time in their lives.

12. Simple Tips to Cope With Anxiety Learn what triggers your anxiety: Keep a journal and look for patterns. Once you have established this, you can avoid or modify areas that trigger your feelings of anxiety. Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head. Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy- boosting snacks on hand. Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks. Get enough sleep. When stressed, your body needs additional sleep and rest. Exercise daily to help you feel good and maintain your health. Take deep breaths. Inhale and exhale slowly while counting slowly, or using the tapping technique. Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think? Aim for your best, not perfection. Welcome humour. A good laugh goes a long way and helps you maintain a positive attitude. Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help if you are experiencing panic attacks.

13. Procrastination One of the biggest contributors to stress in your HSC year will be procrastination. Procrastination is defined as: the action of delaying or postponing something.

14. Tips for dealing with Procrastination Break your work into smaller sections. Change your environment. Create a timeline with specific deadlines. Eliminate your procrastination pit-falls. Surround yourself with active study friends. Identify your goals and tell others about them. Refrain from over-complicating things. Approach tasks with positivity.

15. Some thoughts on procrastination

16. What if I Need More Help? Beyond Blue: www.beyondblue.org.auwww.beyondblue.org.au E-Couch: www.ecouch.anu.edu.auwww.ecouch.anu.edu.au Kids Helpline: www.kidshelp.com.auwww.kidshelp.com.au Lifeline: www.lifeline.org.auwww.lifeline.org.au These are great support sites, but nothing beats human support – so talk to friends and family, or your teachers and surround yourself with supportive people if you are feeling stressed, anxious, or having trouble coping.