1. Stress management for optimal mental health by

2. We all have different ways of working through challenges in life… How do you manage your stress?  Stick your written strategy on the wall.

3. Unhealthy Ways of Dealing With Stress ✘ Drugs and substance abuse What are the common examples of drugs used to deal with stress? ✘ Overeating What are the most common comfort foods that people overeat? ✘ Self-harm Self-harm is the term used to describe when someone deliberately hurts themselves as a way of dealing with their emotions.

4. self harm might be the most misunderstood way of dealing with stress  What did you learn from the video that you didn’t know before?  Does this video change your views? If so, how? If not, why not?  How might the information in this video be useful to you?  If there was one thing you would want others to know based on what you’ve learned from this video, what would it be? http://www.nhs.uk/conditions/Self-injury/Pages/Introduction.aspx

5. Why do people harm themselves?  pressures at school or work  bullying  money worries  sexual, physical or emotional abuse  bereavement  confusion about their sexuality  breakdown of relationships  illness or health problems  difficult feelings, such as depression, anxiety, anger or numbness, experienced as part of a mental health problem.

6. Outcomes for today – abc of stress A for Awareness To be able to identify sources of stress and their effect on your body by examining your lifestyle and beliefs about stress B for Balance To develop strategies to maintain optimal balance between effective studying/revising and relaxing activities to reduce stress C for Control To be in control of your responses to stressful events

7. question Do you think stress can shorten your life? Stand up if you agree.

8. Study 1 - Harvard university - Does the perception of stress matter? This study tracked 30,000 adults in the United States for eight years. The researchers started by asking people: "How much stress have you experienced in the last year?“ They also asked: "Do you believe that stress is harmful for your health?" And then they used public death records to find out who died...

9. During the past 12 months, you say that you experienced… A lot …of stress None at allA little Moderate amount

10. During the past 12 months, How much effect has stress had on your health? A lotNone at allA little Moderate

11. I’ve experienced a lot of stress in the past 12 months + I believe stress has negative effect on my health = 43% increased mortality (death) rate

12. Study 1 - Harvard university - Does the perception of stress matter?  Only people who believed stress is bad for them showed increased mortality rate  People who believed that they are highly stressed but didn’t believe that stress affects their health showed no increase in their mortality rate when compared to people who said that they’re not stressed at all

13. According to this study - What is actually bad for you? Stress itself or… …the belief that stress is bad for you?

14. Best ways of coping with stress 1. View stress as signs that your body is energised and is preparing you to meet the challenge that you are facing 2. Embrace that ‘stressful’ event/situation with a ‘can do’ and ‘I will get through this’ attitude

15. STUDY 2 - HELPING OTHERS CREATES RESILIENCE Study of 1,000 adults in the United States aged from 34 to 93  "How much stress have you experienced in the last year?”  "How much time have you spent helping out friends, neighbours and people in your community?“ And then they used public death records to find out who died in the next 5 years….

16. During the past 12 months, you say that you experienced… A lot …of stress None at allA little Moderate amount

17. During the past 12 months, How much time have you spent helping out friends, neighbours, people in your community? A lotNone at allA little Moderate

18. I’ve experienced a lot of stress in the past 12 months + I spend very, little or no time at all helping others = 30% increased mortality rate

19. I’ve experienced a lot of stress in the past 12 months + I’ve spend a lot of time helping others = No increase in mortality rate

20. How can we interpret this study? Could it be that helping others “cancels out” the negative effects of stress?

21. Best ways of coping with stress 1. View stress as signs that your body is energised and is preparing you to meet the challenge that you’re facing 2. Embrace that ‘stressful’ with a ‘can do’ and ‘I’ll get through this’ attitude 3. View your stress response as helpful 4. Connect with others under stress and you will create resilience in yourself

22. physical activity makes you happier 1. When you’re physically active, your body releases endorphins which are often classified as the happy hormones 2. This increase in endorphins leads to a feeling of happiness, which regulates your appetite and improves your immune response to help fight illness 3. Therefore physical activity helps combat the negative effects of stress

23. relaxation techniques 1. Breathing exercises can help you to relax and therefore more effectively deal with the symptoms of stress. 2. Meditation or yoga can help to relieve the symptoms of stress. It can help you calm down and take a step back from a stressful situation.

24. nutrition What types of food can support you when dealing with stress? - Nuts and seeds - Fish and eggs - Fruit and vegetables Activity: Think of one healthy change you could make in your diet today to help your body deal with stress.

25. What are the best new stress management strategies you have learned today? The best new strategy I’ve learned today is…

26. Outcomes for today – abc of stress A for Awareness To be able to identify sources of stress and their effect on your body by examining your lifestyle and beliefs about stress B for Balance To develop strategies to maintain optimal balance between effective studying/revising and relaxing activities to reduce stress C for Control To be in control of your responses to stressful events

27. References Kelly McGonial, ‘How to make stress your friend’, TED Talk http://www.ted.com/talks/kelly _ mcgonigal _ how _ to _ make _ stress _ your _ friend/transcri pt?language=en http://www.ted.com/talks/kelly _ mcgonigal _ how _ to _ make _ stress _ your _ friend/transcri pt?language=en Abiola Keller et al., "Does the perception that stress affects health matter? The association with health and mortality," Health Psychology, September 2012Does the perception that stress affects health matter? The association with health and mortality Jeremy P. Jamieson et al., "Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress," Journal of Experimental Psychology, August 2012Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress Michael J. Poulin et al., "Giving to others and the association between stress and mortality," American Journal of Public Health, September 2013Giving to others and the association between stress and mortality