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

2. What is stress?

3. 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

4. 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.

5. How does stress affect us?

6. Stress can affect you Physically, emotionally and Cognitively

7. 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

8. Managing Stress

9. Do something you enjoy!

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

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

12. Go and Do something you enjoy!

13. 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

14. 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.

15. 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’

16. 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.

17. 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

18. 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

19. Apps/ Websites Five Ways to Wellbeing (Android)
SAM: Self Help for Anxiety Management (iOS, Android)
My Crew (Android)
Headspace - app
Moodjuice-

20. Do something you enjoy!

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

22. PhD Q&A Panel #iDocQ2018