Expatstress Presentation
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This document discusses managing stress as an expat and provides strategies for doing so. It identifies common stress indicators and contributors to stress for expats such as changes in identity, cultural confrontation, quality of life changes, and isolation from social support systems. The document recommends physical strategies like mindfulness and relaxation, behavioral strategies like time management, cognitive strategies like challenging negative thoughts, and seeking social support. Maintaining balance through healthy habits, leisure, and pursuing goals and interests can also help expats cope with stress.
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This document discusses burnout in students and provides information about its causes, signs and symptoms, and ways to prevent and treat it. Burnout is defined as emotional and physical exhaustion resulting from exposure to stressors. It can be caused by taking on too heavy a course load, lack of sleep, poor grades, lack of free time, and family/financial troubles. Signs include constant exhaustion, lack of motivation, frustration, poor grades, difficulty focusing, and depression/anxiety. The document recommends preventing burnout by getting enough sleep, exercising, practicing mindfulness, seeking help from counseling services, and learning to say no and find a work-life balance.
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Social anxiety developed for Lisette from moving countries and cultural differences as a child. She used habituation by repeatedly going dancing weekly to treat her social anxiety. Tracking food intake and exercise using apps helped her lose weight and maintain 63kg. Tracking showed she needed to eat less than 1500 calories and add walking to lose weight. A human therapist provided sympathy and accountability that helped her social anxiety treatment more than just using apps.
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The document discusses building resilience during uncertain times. It describes how people are experiencing increased anxiety and panic due to the COVID pandemic and social unrest. It provides tools and strategies for coping with anxiety, including maintaining routines, limiting social media, deep breathing, improving sleep, accepting what you can and cannot control, and focusing on personal strengths. Building resilience is presented as a process of managing stress, strengthening relationships, cultivating gratitude, and finding purpose and flow.
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
PHYSICAL EDUCATION 11 - Health and Risk in our Lifestyle
The student be able to relates health behaviors (eating habits, sleep and stress management) to health risks factors and physical activity assessment performance.
Leaders must stay healthy april 2006 2
The document discusses the importance of leaders maintaining good health. It covers various health topics like eating habits, lifestyle, stress, exercise, and nutrition. The key message is that healthy leaders are better able to lead effectively due to having more energy, mental sharpness, and longevity in their roles. Maintaining good self-care allows leaders to optimize their performance and productivity.
Stress Management
Learn tips on how to manage stress before it manages you. Includes resources available to University of New Hampshire students.
Eating Awareness Training
This program explores the mind-body connection of food, hunger, craving, taste and the feeling of being full or satiated. We explore the why's and how's of eating and look at how you can take small steps to get back on the road and on the scale. Bring your stomach and your desire for a leaner, more mindful you.
Rethinking body & mind
Simple Presentation about
Health Quotient (HQ), IQ, EQ(Emotional Quotient) and SQ(Spiritual Quotient)
Similar to Expatstress Presentation (20)
Eating, Emotions & Exercise: The New Science of Healthy Weights
Eating, Emotions & Exercise: The New Science of Healthy Weights
Self care and to care others- New Normal coping strategies.pptx
Self care and to care others- New Normal coping strategies.pptx
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
PHYSICAL EDUCATION 11 - Health and Risk in our LIfestyle
Expatstress Presentation
- 1. MANAGING STRESS AS AN EXPAT Dr. Bonnie S. Wims, CPsychol, BPS bonniewims@gmail.com 07808644438 www.bonniewims.co.uk
- 2. WHERE AM I RIGHT NOW? A minute to check in with my stress levels right now 2
- 3. RECOGNISING STRESS-DISCUSSION What are my stress indicators? How do I experience stress? How do I deal with stress? What are the general feelings associated with stress? 3
- 4. STRESS? WHAT IS STRESS? Stress is the feeling of being under too much mental or emotional pressure. Pressure turns into stress when you feel unable to cope. A CONTINUM OF STRESS Positive: Energy and Focus Negative: Fight or Flight 4
- 5. POSSIBLE SYMPTOMS THOUGHTS AND BELIEFS Excessive negative thoughts Pre-occupation with avoiding failure BODY Chest or body issues Changes in breathing, appetite, sleep patterns, libido BEHAVIOURS Fighting fear and anxiety Change in recreational activities, consumption FEELINGS Increased anxiety and panic Fear of being exposed Sense of hopelessness 5
- 6. EXPAT CONTRIBUTORS IDENTITY IN TRANSITION Who was I before I moved? Who am I now? CULTURAL CONFRONTATION Rules Identifiers Practical tasks QUALITY OF LIFE ATTACHMENT TO ‘HOME’ Missing traditions ISOLATION Missing support systems Tendency to withdraw 6
- 7. COPING WITH AND RESOLVING STRESS PHYSICAL Mindfullness Relaxation techniques • BEHAVIOURAL • Time and boundary management • COGNITIVE • Challenge thoughts/beliefs • Revise Goals • WILLINGNESS TO BE FLEXIBILE • Change/Risks 7
- 8. PHYSICAL STRATEGIES IMMEDIATE STRESS RELIEF Close your eyes, bring your attention to the feeling of sitting on a chair, your feet on the ground, slow your breathing, count to ten each intake of breath FOCUS ON SURROUNDINGS Take a walk and count your steps. Engage your mind in the focused task 8
- 9. BEHAVIOURAL STRATEGIES Identifying recreational behaviours Generate weekly time-table and insert activities in a balanced fashion Include sleep Implement and carry out the time-table 9
- 10. COGNITIVE STRATEGIES Identify and define the problem Think of as many solutions as possible Pro and cons list Choose one solution Plan the steps for chosen solution Time-table the plan (seek support from others) 10
- 11. SEEKING SUPPORT Acknowledge if there is a tendency for isolation Identify loss Reinitiate relationships Revise expectations Sustain support 11
- 12. FINDING BALANCE PHYSICAL Exercise, sleep, healthy eating TIME Being the owner of one’s schedule “Me” time LEISURE TIME Family/Friends WORK/VOLUNTEER Challenge oneself with interests Travel 12
- 13. DON’T FORGET THE EXPAT FACTORS IDENTITY IN TRANSITION Who was I before I moved? Who am I now? CULTURAL CONFRONTATION Rules Identifiers Practical tasks QUALITY OF LIFE ATTACHMENT TO ‘HOME’ Missing traditions ISOLATION Missing support systems Tendency to withdraw 13
- 14. GOALS How do I achieve my goals in a balanced way Who can help me in achieving my goals? 14
- 15. MANAGING STRESS AS AN EXPAT Dr. Bonnie S. Wims, CPsychol, BPS bonniewims@gmail.com 07808644438 www.bonniewims.co.uk