De-Stress – Not Distress Eric Medcalf University of Glasgow Counselling and Psychological Services

STRESS IS THE OUTCOME OF A PERCEPTION THAT A CHALLENGING SITUATION IS GREATER THAN OUR ABILITY TO COPE AND INVOLVES A PERCEPTION OF THREAT to (amongst other things): OUR PERSONAL SAFETY OUR SELF ESTEEM OUR STATUS OUR EXPECTED, OR HOPED FOR, FUTURE STRESS

WE GET ANXIOUS IN THE FACE OF THREAT, IF WE DON’T ACT WE GET ANXIOUS ABOUT BEING ANXIOUS THIS SETS UP A CYCLIC SITUATION WHERE A RESPONSE THAT CAN BE HELPFUL BECOMES ONE THAT IS UNHELPFUL ANXIETY

THE “FLIGHT OR FIGHT” RESPONSE A PHYSIOLOGICAL RESPONSE THAT, IN ESSENCE, HELPS US TO DEAL WITH DANGEROUS, OR THREATENING, SITUATIONS IT PREPARES US FOR ACTION TO DEAL WITH THREAT WHEN WE DON’T TAKE ACTION THE RESPONSE CAN BECOME EMBEDDED AND HABITUAL ANXIETY

TO INTERVENE IN THE STRESS CYCLE WE MUST EXAMINE OUR PERCEPTION OF THREAT AND DEAL WITH OUR PHYSIOLOGICAL RESPONSE THREAT

Recognise Reflect Rethink Relax Recreate FIVE ‘R’s

 How do YOU recognise your stress  Physical, Social and Mental? Recognition

 Breathing irregularities?  Muscle Tension?  Poor sleep?  Agitation?  Headaches?  Hyper-alert OR  Poor Concentration? Recognition

 What’s going on now that might be triggering my stress?  Thoughts about past events? (e.g. ‘if only’)  Perception of current threats?  Worries about the future? (‘What if?’) Reflection

 Challenge your perceptions and your thoughts  Are they True?  Are they helpful?  Are they old redundant habits? Rethink

 Thoughts about past events that regularly make you feel:  Guilty  Embarrassed  Ashamed “If Only………”

 That was then, I’ve learnt from that and will do it differently next time  I can’t change what happened, I’ll just let it go.  I have tried to make amends and will now let it go  I plan to make amends and trust that will be end of it Rethinking “If only….”

A question that often implies disaster: ANSWER THE QUESTION What would you do if…………..? Work through the ‘what ifs’ one by one If you don’t know what you would do, let it go….. “What if……….. “

 “I always………”  “I KNOW that……..”  We suffer from Anticipatory anxiety about a threat that may not actually happen.  If we say ‘I’m bound to be stressed’ then the anticipatory anxiety makes it more likely. Self fulfilling prophecies

JUST BECAUSE SOMETHING HAPPENED IN THE PAST THERE IS NO REASON WHY IT HAS TO HAPPEN IN THE FUTURE The Poverty of Historicism

Taking Charge If you plan ahead you will feel less stressed because you are likely to feel more in charge of your preparation. Preparation will involve: Revision and going over past papers Emotional preparation – e.g. challenging negative self-talk, relaxation, social support Physical preparation – diet and exercise Exams

Take time to review the paper and to relax yourself if you are very anxious. If you have a choice of questions answer your best first, working out how much time you will allot to each questions. Make brief (mind-mapped?) notes before you start to write your answer, that way you get your initial reaction to the question out before it gets bogged own in structure. Don’t write for longer than the time allotted, you will earn more marks starting the next question than finishing the last. You can always go back if you have time. In the Exam

If you ‘freeze’ and can’t write just write your name over and over again on some spare paper and use your relaxation technique. Avoid looking at other people and comparing yourself to them (they might be just writing their names over and over!) In the Exam

Avoid ‘post mortem’ conversations in which people generally talk about what went wrong, rather than what went right. How easy it to say: “I thought that went really well” in a group of fellow students? Make a few notes ‘for next time’ about what you might do differently Prepare for the next exam, if there is one. Look forward to a good break from study After the Exam

Tuesday, 18 March at or Tuesday, 8 April at A single-session workshop which aims to give an understanding of how stress may affect you and your ability to effectively revise and perform in exams. The workshop will provide useful revision techniques and strategies designed to help you reach your potential. Book online or phone www.glasgow.ac.uk/counselling EXAM STRESS WORKSHOPS