1. Dr Jim White Session 1 What is stress?

2. No discussion of personal problems Each week teaches you new skills These skills are all pieces of the jigsaw Stress Control aims to turn you into your own therapist

4. Gerry, 33 year old warehouseman " The most stupid thoughts hit me especially in bed when I'm trying to get over to sleep. I worry about losing my job, paying the bills, what is going to happen to the kids. The crazy thing is that I thrive on pressure at work and cope well with the job which is a stressful one. It's when I am meant to be relaxing that I am at my worst"

9. Stress may bring out the worst in you

12. Dr Jim White Session 2 Controlling your body

13. Part 1 How stress affects our body Part 2 Caffeine Exercise Breathing Retraining Progressive Relaxation Tonight’s session

14. Palpitations/ rapid heart Missed heart beats Faintness/ dizziness Numbness Shortness of breath Choking feeling Butterflies Sleep problems Jelly legs Bladder/bowels Appetite Flushes/chills Feel sick Visual changes Headaches Chest pain/tightness Stomach pains Muscle ache/pain Tiredness Sweating Problems swallowing Shaky / trembling Pains in head Pins and needles Feel unreal Dry mouth Clammy hands Voice tremor

15. Muscles tense

16. Pupils dilate

17. Vigilance

18. Sense of threat? Your heart beats faster and stronger Breathing quickens and deepens Muscles tense Sweating increases Bowels and bladder loosen Pupils dilate Digestion and salivation slow down Vigilance improves Anticipation improves Sexual function declines The reaction doesn’t die down once danger passes

19. Stressed COMMONSENSECOMMONSENSE STRESsSTRESs

20. Signs of too much caffeine Nervous Irritable Restless Shaky Headaches Muscle twitch Flushed face Upset stomach Fast heart rate Fast breathing Passing water a lot

21. Exercise – the benefits (2) Anxiety Depression Anger Sleep Panic

22. Brisk walk As good as anything is a:

23. Sit in a comfy chair and relax as much as you can. Take a slow normal breath (not a deep breath) and think "1" to yourself. As you breathe out, think, "relax". Breathe in again and think "2". Breathe out and think, "relax". Keep doing this up to 10. When you reach 10, reverse and start back down to 1. Try to put all else out of your mind. Try to see the numbers and the word 'relax' in your mind's eye.

24. Progressive Relaxation Deep Quick On your own