Dr Jim White

Session 1What is stress?

• 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

Just as everyone has blood pressure,

Everyone has stress

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"

Stress may bring out the worst in you

Stress Control in ten words

Dr Jim White

Session 2Controlling your body

Part 1How stress affects our body

Part 2CaffeineExerciseBreathing RetrainingProgressive Relaxation

Tonight’s session

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

Muscles tense

Pupils dilate

Vigilance

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

Stressed

COMMON

SENSE

S

T

R

E

S

s

Signs of too much caffeineNervous

Irritable

Restless

Shaky

Headaches

Muscle twitch

Flushed face

Upset stomach

Fast heart rate

Fast breathing

Passing water a lot

Exercise – the benefits (2)

Anxiety

Depression

Anger

Sleep

Panic

Brisk walk

As good as anything is a:

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.

Progressive Relaxation

Deep Quick On your own