KENT SMITH & KELLY ATHERTON THE COUNSELLING SERVICE VICTORIA UNIVERSITY 16 TH SEPTEMBER 2010 Emotional Wellbeing.

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

Balanced lifestyle - Te Whare Tapa Wha model Ref:www.tki.org.nz

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.

Culture shock

Stage 1 Tourist

Stage 4Adaptation

Stage 3Adjustment

Stage 2 Culture shock

Relationship

The Supervisor The 3 most common problems

1. Communication2. Communication3. Communication

Other academic relationships

Who can help? Make the most of Student Services