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Stress Management Workshop

Stress Management Workshop. Past. How has stress affected you in the past? (perhaps it sneaks up on you) What triggered it? Name some of your common stress triggers. How have you managed it? Think about your emotions as well as your actions.

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Stress Management Workshop

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  1. Stress Management Workshop CQU STUDENT SUPPORT CENTRE

  2. Past • How has stress affected you in the past? • (perhaps it sneaks up on you) • What triggered it? Name some of your common stress triggers. • How have you managed it? Think about your emotions as well as your actions. • We are often reactive – anger, panic, withdrawal – not proactive. • Do you think you could have managed your stress better? • How? CQU STUDENT SUPPORT CENTRE

  3. Present • What is stressing you now? • How are you handling it? • What can you do to help relieve some of this stress? • What have you learnt from the past and present? CQU STUDENT SUPPORT CENTRE

  4. Future • What are some things that may stress you in the future? • With what you’ve learnt from the past and present, how can you prepare yourself? • Prevention is better than repair. • Manage your future by managing stress. CQU STUDENT SUPPORT CENTRE

  5. Positive Stress • Stress in moderation • Alert, enrich your life • A challenge/excitement CQU STUDENT SUPPORT CENTRE

  6. Negative Stress • Excessive Stress • Your enemy, crowds your life • Makes you feel lousy CQU STUDENT SUPPORT CENTRE

  7. 3 Categories of Stress • Physical • Illness • Violence • Environmental conditions, eg. Cold • Psychological (emotional) • Frustration • Anxiety about the future (something that does not exist, only in our heads) • Our own standards • Guilt • Fear CQU STUDENT SUPPORT CENTRE

  8. Categories of Stress continued: • Lifestyle-related (behavioural) • high pressure occupations • Drug/alcohol abuse • Taking on too much CQU STUDENT SUPPORT CENTRE

  9. Comparison • Compare the pain from a broken limb and pain of stress. • A broken limb is painful • You can see it • The cause is easy to identify • Other people give you sympathy • Other people are curious and interested • In fact it is a bit of a novelty and people sign the cast CQU STUDENT SUPPORT CENTRE

  10. Comparison • The pain of stress • Often opposite to the above • It is invisible • Sometimes hard to identify the source • You have to cope with it usually on your own • Time alone will not heal it • No one will fix it for you – it is your responsibility • You need to be proactive in your management of stress. CQU STUDENT SUPPORT CENTRE

  11. So what are some Stressors or Triggers? • Change – having control over our lives is difficult with the continual change all around us. • Insecure jobs. • Insecure relationships. • Longer working hours. • More expected of us at work. • Money concerns. • World problems. CQU STUDENT SUPPORT CENTRE

  12. So what are some Stressors or Triggers? • Responsibility for much but often we feel powerless. • Guilt – “if only’s” tie us into knots. • Negative self talk – robs you of motivation and enmeshes you in painful emotions. • Criticisms • Research shows that most parents give 10 criticisms for every 1 complement to children • High school teachers 18:1 • Bosses – ranges from 10:1 to 4:1 CQU STUDENT SUPPORT CENTRE

  13. Minor issues turn into major issues if you are already stressed. • Sometimes you have little room left to take any more – and you could possibly explode. CQU STUDENT SUPPORT CENTRE

  14. Stress Chemicals • Hormones released (cortisol & epinephrine) in stressful events can spark your body into storing more body fat as if the body is preparing for a famine. • Adrenalin in moderate quantities is good to keep us alert • High levels of adrenalin and cortisol restricts memory, concentration and clear thinking • Result: more stress, confusion and panic CQU STUDENT SUPPORT CENTRE

  15. Positive Behavioural choice STRESSOR Negative Behavioural choice Increased Negative thoughts Negative thoughts Physical reaction Stress Spiral CQU STUDENT SUPPORT CENTRE

  16. EXAM Positive coping strategies Don’t sit exam, Stop studying I’m useless I’m worthless I’m going to Fail; not do well Headache, panic, Feel sick, sweating Stress Spiral CQU STUDENT SUPPORT CENTRE

  17. Techniques Which Deceive • Tea & coffee do not help because they are stimulants not relaxers (caffeine & nicotine). • Poor posture inhibits proper breathing, which in turn decreases energy. • Studies show that if you watch TV for more than 2 hours, your mood will actually sink. CQU STUDENT SUPPORT CENTRE

  18. The Stress Resistant Person • Takes personal control and responsibility over events in their lives. • Is proactive more than reactive. • Is committed to a goal. • Uses few substances or chemicals. • Is active. • Has strong social bonds with other people. CQU STUDENT SUPPORT CENTRE

  19. Prevention Techniques • Organise to avoid stress (list some things on your mind) • What is urgent? • What is important? • What can be put off? • What is unimportant? (can be ignored) • The future is important but not urgent. • The present contain all four categories. • The past contains the important and unimportant. They are there only to assist us to learn from our past experiences. • PRIORITISE. CQU STUDENT SUPPORT CENTRE

  20. Preparation • Make a list of your common stressors. • Now number them from worst to least stressful. • Next, close your eyes and imaging your least stressful event. Make it a vivid scene. Hold it for 30-40secs. • Now Practise a relaxation or coping skill. • Work your way up through the list but do not do more than 3 at a time. • Practise. • If you know something is going to occur in the future that will stress you, imagine it and then use your coping skills. • Ask yourself . . . CQU STUDENT SUPPORT CENTRE

  21. Coping Strategies • What tools can you have on standby if prevention doesn’t work? • Have a cue word to relax. Have an image that means peace to you. • There’s evidence that breathing/meditation/relaxation techniques helps to keep stress chemical levels down. CQU STUDENT SUPPORT CENTRE

  22. Coping Strategies • Focus on what you can control. • Listen for 1 extra minute before jumping in. • Ask, “Will my reaction be worthwhile?” CQU STUDENT SUPPORT CENTRE

  23. Coping Strategies • Divert your mind for a short time. • Physical activity assists you to manage stress and helps you recover quicker. • Ask yourself, “Is the stressor worth dying for?” • Guilt – forgive yourself for not being perfect. • Try tensing your muscles more than they are. If it is difficult then consciously relax each one. • Stay in touch with people you care about. • Stop and phone a friend. CQU STUDENT SUPPORT CENTRE

  24. Self Talk • Recognise your self-defeating messages and change them. • Treat your positive self talk as a coach. • When you begin negative self talk, stop what you are doing and consciously say something nice to yourself. • Now do something that will make you feel a little better. CQU STUDENT SUPPORT CENTRE

  25. Strategies • Laugh – it increases your immune system and eases pain – start a humour library. • Sleep and stress do not mix. Keep all negatives and work out of the bedroom so that it means relaxation. • Drink plenty of water to flush the excess stress chemicals. • Breathing Technique – • (in for 4, hold for 4, out for 4) 4. CQU STUDENT SUPPORT CENTRE

  26. Coping Strategies To Do if time permits • Make a list of your common stressors. • Now number them from worst to least stressful. • Next, close your eyes and imagining your least stressful event. Make it a vivid scene. Hold it for 30-40 secs. • Now practise a relaxation or coping skill. • Work your way up through the list but do not do more than 3 at a time. • Practise. CQU STUDENT SUPPORT CENTRE

  27. Think of something that has stressed you in the last week. • What would have made it worse? • How are you feeling now with that thought? • Now think about the opposite of what made it worse? • How are you feeling now? • How can you do that? Often with stress we don’t think. It is habitual, we freeze, we fear . “What I fear, I create”. CQU STUDENT SUPPORT CENTRE

  28. Simple Hints to Help DE-STRESS • Balance the amount of resources you have with your expectations of you • Put a single flower in every room • Have a symbol that reminds you to be positive • Open the curtains and let the outside in • Play your favourite uplifting music • A nice soak in the bath CQU STUDENT SUPPORT CENTRE

  29. Simple Hints continued: • Have a shower imagining the water washing the stress away • Dry yourself vigorously with the towel to increase circulation and energy • Gently pat yourself dry if relaxation is the goal • Walk with your head straight and shoulders square • Look around, be observant of your surroundings instead of focusing on you and your negative thoughts CQU STUDENT SUPPORT CENTRE

  30. Simple Hints continued: • Highlight the positive things in your life • A beautiful sunset • Absorb the sun’s warmth on a Winter’s day • Enjoy the cool breeze on a Summer’s day • Appreciate a flower • Play with your children and your pets • Enjoy pleasant aromas • Connect with friends • Watch a comedy CQU STUDENT SUPPORT CENTRE

  31. 4 Points to Feeling GOOD • Straighten up • Look up • Think up • Lighten up CQU STUDENT SUPPORT CENTRE

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