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Stress Management for Beginners - Study Online

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Stavroula Konidari

on 9 September 2016

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Transcript of Stress Management for Beginners - Study Online

Stress Management for Beginners - Study Online
Careers & Employability
volunteering@londonmet.ac.uk

Stress Diary
Click on the link to download the worksheet
Stress free living
You’re now going to do a relaxation exercise to help you understand how to cope with stress. Click to play the video below.
How do people look, sound and feel when they are stressed?
Write your answers to your piece of paper.
Introduction
All of us are under a lot pressure to
work
hard, have lots of
fun
, meet lots of
people
, develop our
skills
, possibly with
financial
difficulties …. The list just goes on and on. These pressures can build up, and we can become
stressed
.
Being able to
cope
with feeling stressed – and, more importantly, being able to
manage
stress is an important skill that we can apply
socially
,
academically
, and in our future
employment
.
Stress management ABC
Avoid caffeine
B
C
D
E
F
Get more sleep
H
Aims of the session
This session enables you to develop an understanding of what stress is, how it manifests itself and how to manage stress confidently.
Resources required:
Paper
Pen
Printer (optional)
Suggested timing:
1h30m

Learning objectives
By the end of this session you will be able to:
 Define stress and how it can occur
 Describe the effects of stress at a physical, emotional and behavioural level
 Analyse your own stress levels
 Suggest methods of dealing with stress and set goals for managing your stress levels in the future
Method
During this session you will think about one of your stressful experiences, the effects of stress and fill in a stress diary for one experience as well as creating an action wheel to focus on how to deal with stress. You will then establish some stress-free tips. The session concludes with a relaxation exercise.
Skills covered
Stress Management
Relaxation
Problem solving
What is stress?
Write your answers on your piece of paper.
minutes
Stress can be difficult to define but can be summarised as:
a physiological (body) and psychological (mind) reaction to having to deal with more than you can cope with.
Check out this diagram
https://drive.google.com/open?id=0BzKOfYDpUvKKVWtGYVR1WFplZm8
Why the body reacts in the way that it does to stress:
Stress is triggered by
hormones
. You realise that you are in a situation where you perceive a greater
demand
than you perceive that you can
cope
with.
An area of the
brain
called the
hypothalamus
sends messages to the
adrenal gland
; a gland in the brain. The adrenal gland produces two hormones –
adrenaline
and
cortisol
.
Adrenaline raises the level of
sugar
in the blood, and increases the
heart rate
which makes more
energy
available to the muscles. Cortisol raises the
blood pressure
and blood sugar levels as well.
These two hormones generate the ‘
fight or flight response
’ this enables
animals
— including
humans
— to get themselves out of
trouble
. In the
short term
, cortisol can have a
positive
effect by giving us more energy; however, in the
long term
its effects can be
damaging
— weakening
bones
, causing brain cells to
degenerate
and undermining the
immune system
. Adrenaline also is harmful if it remains in the body – the only way to break it down is by doing something physical – eg
exercise
. Otherwise, in the long term, it builds up to form “
furry plaques
” that line and block the
arteries
around the
heart
. This why being able to
manage stress is important.
How stress physically affects your body - video
minutes
minutes
https://drive.google.com/open?id=0BzKOfYDpUvKKTXpkRGI3aWN1RW8
Fill it in for one specific event.
minutes
The idea is to get you thinking about what triggers your own stress, how it manifests itself in you personally and working out at what point could you have managed the situation in order to prevent the situation becoming stressful.
Negative thinking spiral
If our attitude to a situation is more positive it impacts on the overall result and bypasses the stress.
Being
assertive
, thinking positively and
time management
all help to control stress.
Assertiveness
for beginners - Study Online
https://prezi.com/mkp_okgt2a-a/assertiveness-for-beginners-study-online/
Time Management
for beginners - Study Online
https://prezi.com/nu0houcz_uu1/time-management-for-beginners-so/
Check out these free sessions to help you control stress!
I
J
K
L
M
N
O
P
Q
R
S
Talk to someone
U
V
W
X
Y
Z
Come up with a full list of stress management tips starting which each letter of the alphabet.
minutes
Summary
Defined stress and how it can occur.
Described the effects of stress at a physical, emotional and behavioural level.
Analysed your own stress levels.
Suggested methods of dealing with stress and set goals for managing your stress levels in the future.
Click on the link to get a copy of the handout
https://drive.google.com/open?id=0BzKOfYDpUvKKLUdyS1pSMlNzWnc
Post-workshop survey
Take 2 minutes to help us make our next workshop better
Click on the link below to give us feedback
https://volunteeringlondonmet.typeform.com/to/zKe5wA
minutes
minutes
minutes
Full transcript