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Dr Jim White

Dr Jim White. Session 1 What is stress?. No discussion of personal problems Each week teaches you new skills These skills are all pieces of the jigsaw Stress Control aims to turn you into your own therapist. Just as everyone has blood pressure, Everyone has stress.

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Dr Jim White

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  1. Dr Jim White Session 1 What is stress?

  2. No discussion of personal problems • Each week teaches you new skills • These skills are all pieces of the jigsaw • Stress Control aims to turn you into your own therapist

  3. Just as everyone has blood pressure, Everyone has stress

  4. Gerry, 33 year old warehouseman "The most stupid thoughts hit me especially in bed when I'm trying to get over to sleep. I worry about losing my job, paying the bills, what is going to happen to the kids. The crazy thing is that I thrive on pressure at work and cope well with the job which is a stressful one. It's when I am meant to be relaxing that I am at my worst"

  5. Stress may bring out the worst in you

  6. Stress Control in ten words

  7. Dr Jim White Session 2 Controlling your body

  8. Tonight’s session

  9. Palpitations/ rapid heart • Missed heart beats • Faintness/ dizziness • Numbness • Shortness of breath • Choking feeling • Butterflies • Sleep problems • Jelly legs • Bladder/bowels • Appetite • Flushes/chills • Feel sick • Visual changes • Headaches • Chest pain/tightness • Stomach pains • Muscle ache/pain • Tiredness • Sweating • Problems swallowing • Shaky / trembling • Pains in head • Pins and needles • Feel unreal • Dry mouth • Clammy hands • Voice tremor

  10. Muscles tense

  11. Pupils dilate

  12. Vigilance

  13. Sense of threat? • Your heart beats faster and stronger • Breathing quickens and deepens • Muscles tense • Sweating increases • Bowels and bladder loosen • Pupils dilate • Digestion and salivation slow down • Vigilance improves • Anticipation improves • Sexual function declines • The reaction doesn’t die down once danger passes

  14. Stressed S T R E S s C O M M O N S E N S E

  15. Nervous Irritable Restless Shaky Headaches Muscle twitch Flushed face Upset stomach Fast heart rate Fast breathing Passing water a lot Signs of too much caffeine

  16. Exercise – the benefits (2) Anxiety Depression Anger Sleep Panic

  17. As good as anything is a: Brisk walk

  18. Sitin a comfy chair and relax as much as you can. Take a slow normal breath (not a deep breath) and think "1" to yourself. As you breathe out, think, "relax". Breathe in again and think "2". Breathe out and think, "relax". Keep doing this up to 10. When you reach 10, reverse and start back down to 1. Try to put all else out of your mind. Try to see the numbers and the word 'relax' in your mind's eye.

  19. ProgressiveRelaxation Deep Quick On your own

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