Stress Less Workshop University of Southampton Counselling Service INCREASED PERSONAL AWARENESS TO MAKE MORE INFORMED CHOICES 1

Aims To gain more understanding of stress and responses to stress To gain increased personal awareness regarding individual symptoms of stress To identify techniques for managing stress To gain experiential understanding of relaxation techniques 2

Stress Stress is a normal response to challenge or threat. The term "fight or flight" describes a mechanism in the body that enables humans and animals to mobilize a lot of energy rapidly in order to cope with threats to survival. 3

Fight or Flight Some Automatic responses include: The autonomic nervous system automatically puts body on alert. The adrenal cortex automatically releases stress hormones. Heartbeat and breathing automatically become more rapid Muscles become more oxygenated 4

Freeze The “freeze” response is triggered either because the experience feels overwhelming or because it is an adaptive response to a continuing threat. Either way, the body is on the alert and muscles remain frozen in a tensed state poised for action 5

Neurology The amygdala (the part of the brain that initiates the automatic part of the fight or flight response) can be triggered directly by sensory information from the thalamus which has bypassed the neocortex (the “thinking brain”) as a result of past experience 6

Symptoms of High Stress Levels Cognitive – thinking errors, negative thinking, catastrophising Emotional – fear, anxiety, boredom, frustration Physical – headaches, sleeplessness, increased heart rate, nausea Behavioural – avoidance, procrastination, over eating, drinking, gaming, over working 7

Personal Stress Profile For later: Identify personal profile of stress symptoms Physical Cognitive Behavioural Emotional 8

Personal Stress Barometer Start with Level 1: Best place possible, relaxed and stimulated Next, Level 5: Worst place, panic, illness, feeling totally overwhelmed Next, Level 2: Just one step away from first level, signs just beginning to show Next, Level 4: Just one step away from hitting the wall, serious warning signs Next, Level 3: Between 2 and 4, the most important level to bring awareness to as it is particularly at this point where you can take action to move up the scale or spiral downwards 9

Destressing Techniques Cognitive – challenging negative thoughts, reality checking Physical – sleep, eating well, relaxation, exercise, rest Behavioural – pacing and time management, using destressing techniques Emotional – expressing feelings, using emotional support from others 10

Maslow’s Hierarchy of Needs Maslow’s theory consisted of two parts (1) The classification of human needs, and (2) Consideration of how the classes are related to each other The classes of needs were summarised by Maslow in a hierarchical structure (see separate handout) 11

Personal Plan The Importance of Reflection Self awareness: –knowing your stressors –knowing your symptoms –knowing what destressing techniques work for you Setting do-able objectives Forgiving yourself, having compassion 12