Coping with stressCoping with stress

Why me?Why me?

Inverted U theoryInverted U theory

CATASTROPHE THEORYCATASTROPHE THEORY

What is Stress?What is Stress?

•StressStress• The result of individuals perceiving The result of individuals perceiving

an imbalance between the demands an imbalance between the demands of a task and their ability.of a task and their ability.

•Eustress Eustress • Type of stress that has a positive Type of stress that has a positive

effect. effect.

Effects of stressEffects of stress

• Stress can cause an increased heart rate, Stress can cause an increased heart rate, respiratory rate, sweating, skin problems, respiratory rate, sweating, skin problems, or tense muscles..or tense muscles..

• Continued exposure to stressors, Continued exposure to stressors, especially of a negative type, will often especially of a negative type, will often lead to mental and physical symptoms lead to mental and physical symptoms such as anxiety, depression, heart such as anxiety, depression, heart palpitations, and muscular aches and palpitations, and muscular aches and pains.pains.

RECOMMENDATIONSRECOMMENDATIONS

• 1. Decrease your intake of sugar.1. Decrease your intake of sugar.• 2. Cut down your sources of salt2. Cut down your sources of salt• 3. Drink no more than the equivalent of two 3. Drink no more than the equivalent of two

cups of coffee per day.cups of coffee per day.• 4. Seek out and consume vitamins4. Seek out and consume vitamins• 5. Drink no more than the equivalent of two 5. Drink no more than the equivalent of two

drinks of alcohol per day.drinks of alcohol per day.• 6. Don't smoke and if you do find a program 6. Don't smoke and if you do find a program

to help you quit.to help you quit.• 7. Get regular exercise.7. Get regular exercise.

Believe in yourself.Believe in yourself.

• You wouldn't have been given a You wouldn't have been given a place on the course if you didn't have place on the course if you didn't have the ability to do it. the ability to do it.

• Therefore, if you prepare for the Therefore, if you prepare for the exams properly you should do fine, exams properly you should do fine, meaning that there is no need to meaning that there is no need to worry excessively. worry excessively.

Don't try to be perfect.Don't try to be perfect.

• It's great to succeed and reach for the It's great to succeed and reach for the stars. But keep things in balance. If you stars. But keep things in balance. If you think that "anything less than A+ means think that "anything less than A+ means I've failed" then you are creating I've failed" then you are creating mountains of unnecessary stress for mountains of unnecessary stress for yourself.yourself.

• Aim to do your best but recognise that Aim to do your best but recognise that none of us can be perfect all of the none of us can be perfect all of the time. time.

Take steps to overcome Take steps to overcome problems.problems.

• If you find you don't understand If you find you don't understand some of your course material, some of your course material, getting stressed out won't help. getting stressed out won't help.

• Instead, take action to address the Instead, take action to address the problem directly by seeing your problem directly by seeing your course tutor or getting help from course tutor or getting help from your class mates. your class mates.

Don't keep things bottled Don't keep things bottled up.up.

• Confiding in someone you trust and Confiding in someone you trust and who will be supportive is a great way who will be supportive is a great way of alleviating stress and worry. of alleviating stress and worry.

Keep things in Keep things in perspective.perspective.

• The exams might seem like the most The exams might seem like the most crucial thing right now, but in the crucial thing right now, but in the grander scheme of your whole life grander scheme of your whole life they are only a small part.they are only a small part.

Other ways you might relieve Other ways you might relieve stressstress

• Progressive muscle relaxationProgressive muscle relaxation

• A is for AardvarkA is for Aardvark

• Mental ImageryMental Imagery

• Listen to musicListen to music

• Timetables Timetables

• Lists/ prioritisingLists/ prioritising