Waving not Drowning – How to keep afloat in the choppy sea of Research

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Presentation transcript:

Waving not Drowning – How to keep afloat in the choppy sea of Research

What is stress?

Who is affected by stress? It can affect anyone and everyone Right now in Edinburgh ,1 in 5 of us has a problem with stress In our lifetime almost 1 in 2 of us will have a problem with stress

Definition of Stress. stress is a condition or feeling experienced when a person perceives that "demands exceed the personal and social resources the individual is able to mobilize." (Richard S Lazarus- American psychologist.) Stress is like Blood Pressure we all have it.

How does stress affect us?

Stress can affect you Physically, emotionally and Cognitively

Some of the most common signs Worry Anger Poor sleep Tiredness Feeling irritable Feeling worthless Feeling hopeless Feeling on edge Unable to switch off Panic attacks Poor concentration Tearful Drinking too much Waiting for the worst to happen

Managing Stress

Do something you enjoy!

Controlling your body Breathing and Relaxation Slow regular breathing In through the nose out through the mouth Diaphragmatic breathing Progressive muscle relaxation

Health actions Exercise Sleep hygiene Relaxation Nutrition Identify your fears Face the fears Deal with the issues causing stress Positive strategies

Go and Do something you enjoy!

Avoid. Learn to say no – in personal and professional life Avoid people who stress you out – limit or end relationships Take control of your environment – turn off the TV, shop online, longer route home Pare down your to-do list – rate importance

Alter….the situation Express your feelings, don’t bottle them up – be assertive and communicate Be willing to compromise – meet in the middle Create a balanced schedule – all work and no play is no fun. Find time to work, family life, social life, me time.

Adapt….to the stressor Reframe problems – try to find a positive perspective eg. Traffic = alone time, put on a CD Look at the big picture – big, medium, small problem? Set yourself reasonable standards, learn to be ok with ‘good enough’

Accept….the things you can’t change Don’t try to control the uncontrollable – behaviour of others, we can control our reaction! Learn to forgive – We live in an imperfect world and we all make mistakes. Forgive and move on… Share your feelings – Expressing what you’re going through can be very cathartic . Talk to a friends…see a therapist.

Coping Strategies Forward planning Talking to someone and seeking appropriate advice Lists – prioritising Diary of thoughts or write down issues Keeping your focus on your goal – why are you doing your Research? Getting support from family, friends, colleagues Asking for help

Having a life outside of study It’s important to keep connected to others and the world University activities Hobbies and pastimes Social activities Sport and exercise Current affairs

Apps/ Websites Five Ways to Wellbeing (Android) SAM: Self Help for Anxiety Management (iOS, Android) My Crew (Android) Headspace - https://www.headspace.com/headspace-meditation- app Moodjuice- http://www.moodjuice.scot.nhs.uk/Anxiety.asp

Do something you enjoy!

Seek Support? Within your University Out-with University – community groups, NHS. Stress Control groups – ‘NHS Lothian’

PhD Q&A Panel #iDocQ2018