UWA Psychology and Counselling Service

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Stress Management

• UWA Psychology and Counselling Service

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Online Stress Management Modules

• Find them at
• www.counselling.uwa.edu.au

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Course Outline

• Session 1 Introduction to Stress Management
• What is Stress
• Sources of Stress
• Symptoms of Stress
• Strategies for Stress Management
• Awareness Exercise

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Course Outline

• Session 2 Relaxation Strategies
• Session 3 Assertiveness
• Session 4 Thinking Styles and Stress
• Session 5 Exam Anxiety, Time Management

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Definition

• A reaction which occurs when the actual or
  perceived demands made on an individual overwhelm
  that persons ability or resources to cope

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Why so stressed?

• Stress is an automatic, evolutionary response
  designed to help us respond to threats
• The fight or flight response is responsible for
  our sweaty hands, heart racing etc
• You can run faster, hit harder, see better, hear
  more acutely, think faster
• These days, threats are more perceived than
  real eg. Deadlines and time pressure vs sabre
  tooth tigers.

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Stress and the Body - Fight or Flight When brain
becomes aware of a threat sympathetic nervous
system releases hormones to produce these changes
Mind becomes alert
Blood clotting and blood pressure increases
Digestion slows down
Immune response decreases
Sweating increases
Blood diverts to muscles and away from major
organs
Liver releases sugar for energy
Breathing rate increases
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Chronic Stress

• When under stress, blood is pumped
• To the muscles for strength and energy
• Away from major functions eg. digestion, immune
  system,sexual function.
• If no reduction in stress occurs chronic stress

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Chronic stress causes

• Problems with digestion such as irritable bowel
  syndrome
• Susceptibility to flu and colds
• Lowered libido
• Sugar cravings because our liver is still
  releasing sugar poor diet
• Fatigue and anxiety due to the mind being
  constantly on the alert

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• Add diagram here

• Understressed eg. Unchallenging job Low
  motivation or low mood
• Overstressed Disorganised thinking, lowered
  performance
• Optimal Using the mind body arousal to
  achieve peak performance

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Common stressors

• External
• Physical environment
• Social
• Organisational
• Major Life Events
• Daily hassles

• Internal
• Lifestyle Behaviour
• Negative self talk
• Thinking Styles
• Personality traits

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Maslows Hierarchy of Needs

• Diagram of Maslow's hierarchy of needs,
  represented as a pyramid with more primitive
  needs at the bottom (air, food, shelter, warmth,
  sleep, sex).
• Were all motivated by needs
• Must meet the lower order needs first

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Recognising your stress signs
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What can be done?

• Awareness of your Stress Signs
• Relaxation Techniques
• Learn Helpful Thinking Styles
• Time Management Techniques
• Effective Communication Assertiveness
• Rest and Sleep
• Exercise and Fun
• Supportive nutrition
• Social Support

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General Guidelines for Stress Management

• Make a personal commitment to the management of
  stress
• Recognise stress management as being unique for
  each of us
• Be patient and take time to change
• Use proven stress management techniques
• Approach stress management one step at a time
  smaller changes first