Stress and how to tackle it

How do you know when you’re stressed? What is stress? What causes you stress? How do you know when you’re stressed?

Common symptoms Headaches Constant tiredness Feeling sick and dizzy Sweating Food cravings Loss of appetite Frequent crying Common symptoms Trouble sleeping Hard to concentrate Muscle cramps Feeling irritable Feeling angry Digestive problems

Stress Busting Tips 1. Take a deep breath and a 5 minute break. 2. Recognise you’re under pressure. 3. Take control of what you can. Prioritise. Get some water, fresh air, or take a brief stroll. Are you experiencing any of the symptoms? Pressure from exams, coursework, something else? Know your limits. 4

Student Participation Student Counselling Service Stress Busting Tips Student Participation Student Advice Team Student Mentor 4. Who can help in college? Student Counselling Service 4. Lots of college services and external services too. Hand out sheet at end. Peer Mentors College Nurse 5

Stress Busting Tips 5. Exercise 5. Eat regular meals that include plenty of fresh fruit, veg, protein and complex carbs for slow release energy that will stop you feel so tired. Sugary snacks can give you a lift, but you’ll come down very soon after and may feel more tired than before. Drink plenty of (non-alcoholic!) fluids. Stabilises your mood and helps you to concentrate. 6. https://www.bathcollege.ac.uk/college-life/students-union/sports 6

Stress Busting Tips 6. Eat Well 7. Take time for yourself 8. Listen to your favourite music, reading a book, especially before bed can help you relax. Breathing exercises and meditation can also help. Breathing in for 4 and breathing out for 8 (through your nose) is good for calming yourself down. 9. Spend time with family, friends, or people that make you feel good about yourself. Community involvement can also be a fun way to spend time and make friends. 10. Let your tutor know if your study is being affected, they may be able to help. Also remember that you can contact the student counselling service for confidential support. 8. Talk it through 7

Common external causes of stress Relationships Family tension Illness Money worries Work/Unemployment Common external causes of stress Time Bereavement College pressure Lifestyle / Image

Psychological/emotional responses Frustration Lack of support Fear Anger Psychological/emotional responses Anxiety Lack of energy Lack of control

Possible Long Term Effects Gum Disease Depression High blood pressure Heart Disease/Attack Possible Long Term Effects Mental Illness Phobic Immune System Collapse Aggressive Behaviour

When is it time to seek help? Anxieties Depressive thoughts Unable to think clearly or make decisions Tearful Things feel too much.

Who can help? GP Student Counselling Service Your tutor Student Welfare Officer http://www.nhs.uk/Pages/HomePage.aspx www.mind.org.uk www.thesite.org www.stress.org.uk NHS: A-Z health conditions Mind: “how we can help you?” “diagnoses” “stress of student life” The site: good health and well-being on stress, anxiety, loads of issues. Stress.org: good stress test