By:

• Adrianna G• Kamila D• Adeola A• Sharon E

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• Who?

• Why?

• Relevance?

The Positive Group

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“Stress is a normal physical response to events that make you feel threatened or upset your balance in some way” - American Institution of Stress

What is Stress?

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• Acute• Episodic• Chronic

Types of Stress

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• Most common type of stress• Associated with everyday life • Comes from demands and pressures

Acute Stress

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• Occurs when one takes on too many tasks• Struggle to deal with pressure• One can feel overworked • Can be health damaging

Episodic Stress

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• Response to emotional difficulties• Suffered for prolonged period• Individual perceives that they have no control• Involves Endocrine system response

Chronic Stress

• Cause major damage to our health• Change our mood and lowers productivity• Destroy relationships and quality of life

What Can Stress Do?

• Exposure to new people• Being away from home• Great academic demands• Too many responsibilities

College Stressors:

• Exams• Preparing for life after graduation • College money

• Health• Family arguments• Relationship difficulties• Moving to a new place

Personal Life Stressors:

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• Response is a way of protecting us• Helps in emergency situations• Helps to rise and meet challenges

Good Stress

The Body’s Stress Response

Perceived Threat

Behavioural Response

Fight

Flight

Freeze

• Fight response• One is heated and overly emotional• Unable to stay still• Feelings of anger or rage

Foot on The Gas

• Flight response – withdrawn/depressed• Anxiety and shallow breathing• Running away from danger

Foot on The Brake

• Freeze response – tense • One becomes frozen or paralysed• Unable to carry out an action• Extremely alert under the surface

Foot on Both

What is Anxiety?

“It is a feeling of worry, nervousness, or unease about something with an uncertain outcome” - Oxford Dictionary

• Triggered by stress • Negative thoughts• Side effects of medication

What Causes Anxiety?

Types of Anxiety

• Two types:primary and secondary • Primary: negative thinking• Secondary: substance and alcohol misuse

How Common are Anxiety Disorders?

• Most common mental health problems in Europe• Estimated that 1 in 9 individuals

will suffer • Few will receive treatment

Types of Negative Thinking

• Negative self labelling • Mind reading • Excessive need for approval• Catastrophizing

Able to jump to the worst conclusion in a

single bound!

ANXIETY GIRL!

Consequence of Negative Thinking

• Causes mental illnesses• Phobia e.g. OCD and Eating

disorders e.g. Bulimia • Can be an obstacle to self-

change

Cognitive Behaviour Therapy Treatment

• What is cognitive behaviour• It is highly effective• Supported by mediational strategies• Sufferers achieve greater confidence

Pros of CBT

• Very effective in treating anxiety disorders• Completed in short period of time• Changes behaviour and thinking of sufferer

Cons of CBT

• Sufferer needs to commit to process• Not suitable for complex mental illnesses• Not a talking therapy

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• Everyone responds and deals differently.• No “one size fits all” solution• Four A’s of stress management

Minimizing and Eliminating Stress

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• Learn to say ’’NO’’• Distinguish between “Shoulds” and “Musts”• Steer clear

Avoid: Unnecessary Stress

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• Can’t avoid? Alter• Be assertive• Don’t bottle feelings• Compromise

Alter: The Situation

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• Can’t change stressor? Change yourself• Focus on positives in your life• Always look at the big picture

Adapt: To Stressor

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• There will always be stressors• Learn to accept the inevitable• Opportunity for learning or personal growth • Accept that no one is perfect

Accept: The Things You Can’t Change

m Relaxation Techniques

mYoga

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• Releasing endorphins• Natural painkiller• Improves study performance

Exercise

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• Reduce caffeine and sugar intake• Reduce alcohol and nicotine intake• Eat nutritious meals

Eat a Healthy Diet

m • Can reduce the perception of stress• Can decrease levels of cortisol• Scented candles, essential oils, bath salts

Aromatherapy

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Music

mPets

Meditation