© Catherine Black 2013 1

Stress Management for Students

© Catherine Black 2013 2

What is Stress?

• Personalresponse

• To “danger”

(The first 4 slides here are inspired by the counselling service’s Stress Management workshop: http://www.brookes.ac.uk/student/services/counselling/groups/stress.html)

3

For example…

• Old brain: fight/flight/freeze• New brain: numb/anxious…

http://www.trevwilliams.co.uk/media.html

• Breathing: shallow for running

• Heart: pumps blood harder• Circulation: faster – feels

tingly, away from tummy & skin to muscles

• Body: tense for action/freezing. Sweaty.

© Catherine Black 2013

• Behaviour: Irritable, isolate self, nutrition

© Catherine Black 2013 4

What helps YOU?

© Catherine Black 2013 5

What helps YOU?

• It’s a personal thing• Examples of things people find helpful:– Relaxation Exercises/Meditation– Exercise– Yoga– TV/Radio– Socialising

• Doing something about what stresses you e.g. proofreading/time management/presentations.

© Catherine Black 2013 6

Relaxation Exercises

• Brookes Counselling Service: http://www.brookes.ac.uk/student/services/counselling/selfhelp/relaxation.html

• You Tube• Mindfulness: http://oxfordmindfulness.org/learn/resources/#

brspace and https://www.headspace.com/science• Inner Space in Oxford: http://www.innerspace.org/oxford/ • Yoga: Brookes Sports Centre

http://www.brookes.ac.uk/studying-at-brookes/student-life/our-campuses/campus-facilities/centre-for-sport/ & Oxford Daily Info ‘What’s On’: http://www.dailyinfo.co.uk/events

© Catherine Black 2013 7

For example…

• ‘Creating Peace of Mind’

• & ‘Tangerine Technique’(‘Photo Reading’ by Paul Scheele, p. 24-5: http://cdn.preterhuman.net/texts/survival/Photoreading%20Personal%20Learning%20Course%20Manual,%20Paul%20Scheele.pdf)

© Catherine Black 2013 8

Proofreading

• Attentional blindness: http://www.youtube.com/watch?feature=player_detailpage&v=IGQmdoK_ZfY

• To reduce this effect:– Leave it aside & come back to it = fresh eyes– Change background colour/font = fresh eyes– Minimise visual stress = less distractions– Ask trusted friends/family to proofread = fresh eyes– Read aloud (yourself/computer) = going in slowly, through

both eyes & ears

© Catherine Black 2013 9

Proofreading Cont.

– Software e.g. Global Autocorrect: http://www.lexable.com/ /Ginger: http://www.gingersoftware.com/

– Relaxation & Focusing Exercises to reduce attentional blindness e.g. previous slide/‘The Gift of Dyslexia’ by Ronald Davis: http://capitadiscovery.co.uk/brookes/items/1129257?query=gift+of+dyslexia&resultsUri=items%3Fquery%3Dgift%2Bof%2Bdyslexia

© Catherine Black 2013 10

Visual Stress

• Reduce Computer Screen Brightness• Install F.Lux: https://justgetflux.com/• Use software to change background colour e.g. Text

Help/Claroread/My Study Bar: http://www.brookes.ac.uk/services/upgrade/study-skills/assistive.html

• Atfolix Antireflex screen covers – search for on Amazon• See someone who specialises in this e.g.

Optometrist/Dyslexia Research Trust: http://www.dyslexic.org.uk/clinic Coloured Overlays: http://www.crossboweducation.com/ Coloured Glasses: http://www.eyecaretrust.org.uk/view.php?item_id=427

© Catherine Black 2013 11

Time Management

• Manage your time: use Semester & Study Planners

• Break assignments down into manageable chunks

• See Time Management Workshop/Brookes Upgrade Website: http://www.brookes.ac.uk/services/upgrade/study-skills/time-management.html for more info.

© Catherine Black 2013 12

Presentations

• Speak S...L…O…W…L…Y…: project, counteract nerves, speak clearly.

• Practice makes perfect:Friends/family/pets/soft toys/imaginary audience• Decide on a minimum font size (e.g. 24)• Key words & photos• Practice timing. I have about 2 slides every 5 –

10 minutes.