HOW TO RECOGNISE & MANAGE YOUR STRESS BEWARE STRESS HOW TO RECOGNISE & MANAGE YOUR STRESS

Aims: To help you to understand stress To help you to cope with stress

OBJECTIVES: Help you to notice what stresses you Help you to notice when you feel stressed Understand that some stress is normal and healthy Help you to find ways to cope with stress Help you to know when to seek help and support

What is Stress? A state of mental or emotional strain or tension resulting from adverse or demanding circumstances Oxford Dictionary

Stress Puzzle!

Individual stress Life Events Bereavement Money problems Relationship difficulties/abuse Exam stress And many more (you may have some of your own in mind)

Global stress Major Disasters such as: Terror attacks Flooding Earthquakes Credit Crunch

What can You see?

What can you see?

Response to Stress How an individual reacts to stress a stressful event or situation How stress can effect the body

Responses to Stress – Behaviour Alcohol/Drugs Sleep disturbance Compulsive behaviour Changes in appetite Aggression/Irritability Crying/Emotional Withdrawing Absenteeism Can you think of any of your own stress responses?

Emotional Effect Anxiety/Depression Anger Hurt Shame/Embarrassment Suicidal Feelings

Examples of physical Symptoms Headaches Palpitations Aches & pains Nausea Butterflies in stomach Dry mouth Stomach pain And many more…

Thinking Patterns “I must perform well” “I must have what I want” “Others must approve of me” “Its always my fault” “I always fail” “They are talking about me”

The Stress Chemicals Three Chemicals released in the body in times of stress Adrenaline Noradrenaline Cortisol

Consequences Possible health problems associated with stress Addiction (alcohol/drugs) Skin rash/Skin problems High blood pressure Burn out / Fatigue Irritable bowel syndrome Flu/common cold Lowered immune system and many others

Stress can be good We need our stress response Helps us to act, motivates us, gives us energy Stay safe Alerts us when things are not right Becomes a problem when it is out of balance

Exercise Time Exercise

Time Management Understand what you are being asked to do. If you don’t understand ask Use of academic year planner to help manage assignments/course work Plan assignments do not leave until the last minute Back up all assignments/course work on your computer/memory stick

Exercise Stress Release Exercise

Ways to Manage Your Stress It is important if you are feeling stressed or under pressure to find something that works for you in helping you lessen your stress levels. Here are some ideas:

Managing stress Go and do something that makes you happy/have fun When you are feeling good you are not feeling stressed. Doing something you enjoy gives you time away from your stress.   Talk to someone you trust Talking to someone about how you are feeling can help you to deal with and work through your stress. Having someone to support you can make stressful situations feel more manageable and can also help you to find other more positive ways of viewing your situation. Exercise regularly Regular exercise makes you feel good about yourself. It can have a positive effect on the physical symptoms of stress and give you breathing space and time away from stressful situations.

Managing stress Eat healthily Having healthy eating habits helps to boost your immune system make your body more able to deal with stress.   Be kind to yourself Don’t be too hard on yourself, if you make a mistake learn from it and move on. If you are not feeling well look after yourself, give yourself time out. Take things a step at a time Whatever it is you need to do or achieve take it a step at a time. Be Be clear about what it is you need to do, ask for help if you are not sure. Plan your work. Stick to deadlines. These measures will stop you from becoming overwhelmed.   Notice your achievements It is really easy to notice when things are not going well. Be positive, what is going well in your life? Take time to reflect on and notice all the things you do well no matter how big or small.

Managing stress Say no Sleep well Make sure you get enough sleep. A lack of sleep can be detrimental to your level of concentration and can also make you feel unwell, which can heighten your stress levels. Getting enough sleep makes you more able to deal with and respond appropriately to pressure.   Learn to relax Relaxation can help us feel more able to deal with our stressors and gives us time out from physical and emotional stress. Learn to meditate, try some deep breathing exercises, read a book or listen to music. Say no

Where to go for Help Counselling Service (VLE) Doctor / G.P. Progress Coach Tutor External Organisations Friends Family Financial Support Team Careers Advisors etc www.supportline.org.uk www.mind.org.uk www.nhs.uk

Questionnaire Issue Evaluation Questionnaire (Send back a copy of the total course collated results to the Counselling Service)

Dolphin stress text The photo below has 2 almost identical dolphins in it. It was used in a case study on stress level at St. Mary's Hospital. Look at both dolphins jumping out of the water. The dolphins are identical. A closely monitored, scientific study of a group revealed that in spite of the fact that the dolphins are identical, a person under stress would find differences in the two dolphins. If there are many differences found between both dolphins, it means that the person is experiencing a great amount of stress. Look at the photograph and if you find more than one or two differences it's time for you to take a holiday.