Stress Busters. Rebecca Short Clinical Psychologist University Counselling Service

Transcription

1 Stress Busters Rebecca Short Clinical Psychologist University Counselling Service

2 Overview Stress what is it what are the signs what causes it when is it helpful/unhelpful Managing Stress things that make it worse things that make it better where and when to get help

3 What is Stress? A normal mind/body response Triggered when: something important to us seems under threat, AND we believe that we cannot cope The stress response evolved to help us cope with threats to our physical wellbeing It prepares the body/mind to survive short-term challenges Video (start 1:57)

4 Signs that the Stress Response has been Triggered ALL THESE SYMPTOMS ARE DESIGNED TO HELP THE BODY SURVIVE IMMEDIATE DANGER BUT THEY FEEL UNCOMFORTABLE Heart beats faster & breathing becomes shallow/fast Muscle tension or trembling Sweating Changes in vision e.g. tunnel vision Attention switches between many things or fixates on one thing Feel sick in the stomach Need to go to the toilet Hearing becomes more sensitive

5 What Triggers the Stress Response? Actual threats to our safety e.g. a wild animal chasing us a car screeching near us an intruder in our home Thinking something important is under threat, thinking we can t cope e.g. thinking we won t pass an exam, and that we will be a failure thinking others will criticise/reject us, and that we will fall apart thinking a dog will bite us, and it will be terrifying The stress response gets triggered even if our thinking is inaccurate In modern life, thinking is the cause of most of our stress, rather than actual threats to our safety

6 Common Situations that Trigger Stress for Students Deadlines Exams Job hunting Oral presentations Relationships Expectations for their performance Finances

7 Helpful Stress Some stress is a normal human experience. There will always be things that temporarily overwhelm our ability to cope. In these situations, the stress response is helpful when It increases focus on what s important to you It increases motivation to take action and improve It helps you be alert so you can perform tasks

8 Unhelpful Stress The stress response is unhelpful when: it s triggered in situations where there is no actual threat, we just think there is it makes it harder to cope with the situation it continues even when the situation has passed The stress response is designed to prepare the body and mind for urgent action in the face a threat. This requires the body to shut down activities for long term functioning The stress response is not designed to be activated long term. Frequent/ongoing stress has unhelpful consequences for our body and mind

9 Long Term Effects of Stress Mind Body Emotions Reduced concentration Muscle tension Irritable Poor memory Digestion difficulties Anxious/nervous Poor attention Fatigue Overwhelmed Slower thinking speed Inefficient problem solving & planning Can t see the big picture Appetite & weight changes Disturbed sleep Depressed Angry Disturbed menstrual cycle Lonely Fatigue Skin problems Reduced sex drive Worrying Poorer immune function Moody Headaches

10 When the Solution Becomes Part of the Problem The way we manage stress can reduce it or make it worse Avoid the stressor e.g. procrastinate/stop attending uni Get angry with others relationships suffer Worry more and do less - become less productive Drop positive activities e.g. exercising/socialising Stay up late studying and sleep poorly Use drugs/alcohol/food/caffeine to block the effects of stress Lose perspective and make poor decisions

11 Vicious Cycle of Stress Per Challenging situation Poor decisions Belief that we can t cope Confirms belief that we aren t coping Stress response Ineffective coping

12 You have a choice in how you respond to stressful situations

13 Stress & Thinking Stress reduces when we: Focus on the facts Stress increases when we: Focus on what if (all the bad things that could happen) Find the good in a situation See things as all bad Determine what is under our control, and take action Worry instead of taking action Set realistic goals See setbacks as essential to learning, see difficulties as challenges Set unrealistically high standards Take setbacks personally, see difficulties as threats

14 Talking Back to Worry What is the worst that could happen? What would I do if the worst really happened? How would I lessen the pain and carry on? What alternatives would I have? What can I do now to lessen the probability of this dreaded event occurring? Is there anything I can do now to increase my chances of achieving my goal?

15 Mindfulness

16 Benefits of mindfulness Reduces stress, anxiety, and depression Increases positive emotional states (e.g. happiness, creativity, empathy, compassion) Improves relationships Improves the ability to focus attention, stay focused, and process information Improves academic performance Improves sleep Let s do a brief mindfulness practice now

17 Taking Care of Your Mind with the Healthy Mind Platter

18 Healthy Mind: 7 Essential Daily Activities Focus Play Connect Move Time in Downtime Sleep Focus on tasks to achieve goals, take on challenges Allow ourselves to be playful/creative/enjoy new experiences Spend time connecting with/appreciating others & the natural world Move the body aerobically, in many different ways Quietly reflect on our internal world; notice sensations, images, feelings and thoughts Be non-focused, without any specific goal, let the mind wander or relax Give the brain rest to consolidate learning and recover from experiences of the day

19 Diet, exercise and sleep: Stress Fighters Healthy diet improves brain function, stabilises mood and energy Whole grains, fruit & veg, protein, water, good fats Aerobic exercise: Video: (0:10) Associated with higher IQ, academic achievement, SES status fertilizes the brain. It produces a chemical necessary for the brain to grow and change mops up excess stress chemicals in the blood and helps us to recover from the stress response work towards 30-mins daily Sleep reduces stress hormones, helps us process events of the day, consolidates things learnt, assists memory & concentration

20 Deep Breathing Turns off The Stress Response Shallow breathing from the chest can trigger & maintain the stress response Deep breathing sends a message to the brain that we are safe, which helps turn off the stress response. Takes 20-minutes for the stress response to stop completely. 1. Breathe in through the nose for 3 seconds, inflate your belly 2. Breathe out through the mouth for 3 seconds, contract your belly

21 Know Thyself What are the major threats or sources of stress in your life? What are the early indicators that you are stressed? What thinking patterns do you fall into that increase your stress? Which ones calm it down? What strategies have helped you relieve stress in the past? What is one new choice you can make this semester to help with stress management?

22 Personalise your Stress Management Plan My stress triggers Proactive steps to cope Taking on too many things at once Getting behind in study Withdrawing from friends Worrying about the future Setting unrealistic standards All work and no play Learn to say no Learn to timetable, join a study group Make a regular date to see others, no matter how you feel Mindfulness, take positive action Find a good enough standard, seek help with managing perfectionism Make daily time for music/dance/reading/hobbies. Use as a reward for studying

23 Academic Skills Resources The Desk Library Learning Skills Advisors Mindfulness Mindfulness at Monash Nutrition Monash Nutrition Exercise Monash Sport Social Connection Monash Non-residential Colleges Monash Clubs Globe Cafe

24 Counselling Team In person Building B, level 1 Room B1.52 On the phone Or us at counselling-caulfield@monash.edu

25 Thank you Good Luck for 2015