"Central Hypertension"‚ in China: Towards the nation-wide use of SphygmoCor t...
Stress management
1.
2.
3. Layout of the session
Introduction to stress and coping
Mental ways of coping with stress
Physical ways of coping with stress
Study skills, exam preparations and time
management
stress, interpersonal and communication skills
Treating yourself right
4. Rules of the session
Time management
Confidentiality
Honesty and openness in discussions
Sensitivity to others
5.
6. Introduction to Stress
What is stress?
List of stressors.
Importance- Big stressors Vs. Little stressors
What sort of hassles?
Ease- Unexpected Vs. Expected stress
8. Positive stress Negative stress
Feeling ‘game’ for a
challenge
Feeling energized by a
competitive sports
Winning a game
Falling in love or in a
new relationship
Having too much to
study
Getting sick
Difficulties in
relationship
Having less time to
achieve a target
Positive Vs. Negative Stress
9. Activity -2
1. what does it feel when you are stressed?
2. In what ways does it show?
3. What sort of things do you think?
4. What are you likely to do?
5. How does it impact on others?
6. Do their reactions affect you? In what way?
10. Physiological effects of stress
Sweating palms
heart rate goes up
blood pressure increases
butterflies in the stomach
blood carried away from stomach
digestion stops
pupils dilate to enhance vision
heightened sense perception
attention and concentration heightened
muscles tense in preparation for action
teeth and fists clenched, blood goes to muscles, dry mouth
liver releases sugar and fats as fuel for energy
breathing becomes faster (more oxygen)
bowel movements become loose
red blood cells carrying oxygen flood the bloodstream.
11.
12. Handle the stress to…
Better able to cope generally
Less anxiety
Fewer headaches
Better sleep
Better relationships
Better general health
More concentration
Better social life
13. MENTAL WAYS OF COPING
Being aware to stress
Try to predict the source and be prepared.
Keeping things in perspective
Thought stopping
Relaxation techniques
Events thoughts feelings
15. PHYSICAL WAYS OF COPING
Healthy Eating
Regular exercises
Sleep
Social physical games
Relaxation and yoga techniques
16. Study skills
Make study place as attractive and comfortable as possible.
List what you have to do!
Remember why you’re doing this!
Get the timing right
Break it up
Mix it up
Put things where you can find them
Associate study with rewards
Study with friends
Share ideas
Focusing on concentration
TV and music
Organising your table and room
17. Exam Preparation
Get your priorities right
Mock exams
Organising the subjects coming up to an exam.
‘JUST BEFORE THE EXAM’ tasks
18. Time management
No more messing about
Habits are hard to break
Yes means no..
Break things up
Don’t be a perfectionist
Plan ahead
19. Inter-personal relationships
Think things through ; get a deeper understanding
Take control and accept responsibility
See the changes in others
Find your trigger points
20. Treating yourself right…..!
‘Confidence is a complex thing’
Appearances can be misleading
Practice makes perfect
Be nice to yourself
All you can do is your best.
Avoid friends who undermine your confidence.