KENT SMITH & KELLY ATHERTON THE COUNSELLING SERVICE VICTORIA UNIVERSITY 16 TH SEPTEMBER 2010...
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Transcript of KENT SMITH & KELLY ATHERTON THE COUNSELLING SERVICE VICTORIA UNIVERSITY 16 TH SEPTEMBER 2010...
KENT SMITH & KELLY ATHERTONTHE COUNSELLING SERVICE
VICTORIA UNIVERSITY
16TH SEPTEMBER 2010
Emotional Wellbeing
Topics
Stress and resilience
Coping strategies
Academic strategies
Cultural adjustment
Supervisory relationship
Resilience
Recovery/adjustment to change
Ability to cope with distress
Ability to bounce back, be flexible
Maintain momentum
Stress
Stress occurs when pressure exceeds your perceived ability to cope.
Stephen Palmer, Centre for Stress Management, London.
Stress
Fight or flight response
Increased heart rate Increased stress hormones – adrenalin and cortisone Redirection of blood to heart and muscles Hormone release Pupils dilate
Chronic Stress
Body Physical problems, anxiety, decreased appetite
Feelings Overwhelmed, ‘I can’t cope’
Thinking ‘I’ll never get all this work done’, doubting
Behaviour Work faster, don’t take breaks, avoidance
Coping strategies
TalkPlanSleep (Can coffee & booze help?)*ExerciseFoodFunRelaxation*SpiritualityBalance*
Sleep
Maintain regular sleep routine.
Clear your mind before bed.
Wind down time.
Avoid stimulants.*
Avoid excess alcohol.
Resolve stressors.
Avoid napping or sleeping in.
Sleep environment.
Avoid worrying about sleeplessness.
Distraction.
Consult doctor or health professional if sleeplessness persists.
Practise relaxation and breathing techniques.*
Caffeine
Food Caffeine content
Percolated coffee 60-120 mg / 250mL cup'Energy' Drinks 80 mg / 250 mL canInstant coffee (1 teaspoon/cup)60-80 mg / 250 mL cupTea 10-50 mg / 250 mL cupCoca Cola 48.75mg / 375ml canMilk Chocolate 20 mg / 100g bar
Food Standards Australia New Zealand (FSANZ)
Relaxation exercises
30 second breathing exerciseGrounding exerciseMindfulness exerciseRelaxation audio files http://www.services.unimelb.edu.au/counsel/New_Information_Resources/Audio_index.html
What has action got to do with it?
If I only had time!
But I can make it perfect…
I’m sure if I just think about it a bit more I will do something extra-ordinary…
On no…
What are your study styles?
Deadliner.Researcher extradordinaire.Perfectionist.It’ll do.Procrastinator.All nighter.Groupie.Post deadliner.Extension seeker.Right first timer.