Stress & Stress Management Week 2

Understanding Wellbeing Week 2: Stress & Stress Managementwith Michelle Walsh @ The Waterside Centre

01254 354413 or [email protected]

Lo 1: Recap on induction information, group rules and the purpose for themLO 2: Take part in the icebreakerLO 3: Outline what is meant by stress (1.1) Re-capLO 4: Outline the purpose (Re-cap)/ usefulness of stress on the body (1.2, 2.2)LO 5: Define a range of different types of stress and potential causes and triggers (1.3, 3.1, 3.3)LO 6: Identify short and long-term effects of stress on a person (2.1) LO 7: Investigate the harms associated with prolonged stress and potential symptoms (2.3, 2.4, 4.1)LO 8: Outline how people can respond to a stressful situation and give examples of how stress can change behaviour (4.2, 4.3)

Session 2 Outcomes

Housekeeping

Fire Evacuation Toilets Smoking – Away from the door Kitchen – Washing own cups Mobile Phones – Silent or vibrate Commitment – Minimum is 70% Absences – To be reported, you

would be required to catch up

Agreed group rules are now typed up and on the board

Please consider the rules that you all took part in creating and agreeing whilst you are at Waterside

Group Rules

You each have a paper plate

Please write "what is on your plate" (Eg, children, education and so on)

Once everyone has completed their plate, we will share the information within the classQ. How do you think this activity relates to

stress?

Icebreaker – What is on your plate?

According to the ONS, Wellbeing is measurable…“In October 2014 we released the first ever combined 3 year Personal Well-being Annual Population Dataset”

This survey asked 4 key questions… “How satisfied are you with your life nowadays?” “To what extent do you feel the things you do in your life are

worthwhile?” “How happy did you feel yesterday?” “How anxious did you feel yesterday?”

1. Out of 10 what do you think the UK population results are for the questions above?

Recap – did you think about these figures?

Remember we spoke about Wellbeing

Recap

Homework was set on ItsLearning – did everyone access it?

I have assessed the ones I received – If you haven’t already, log back in to see your feedback (In your portfolio please write on 1.1 & 1.2, page 2 – ItsLearning Week 1)

Anyone who didn’t complete homework via ItsLearning – Please hand in your written work so this can be assessed

Homework discussion

Group discussion

What is meant by stress?

What is the purpose of stress on the body?

Sharing what you know…

Stress happens when we feel that we can't cope with pressure and this pressure comes in many shapes and

forms, and triggers physiological responses. These changes are best described as the fight or flight

response, a hard-wired reaction to perceived threats to our survival. When survival had meant facing

immediate and real threats such as confronting a charging elephant, our response has saved lives.

http://www.stress.org.uk/What-is-stress.aspx

Summary

Although it may be difficult to differentiate…we all experience different types of stress: 1.3 (p2)

In small groups you are now going to research 6 types of stress. Each group will be assigned a type of stress. Your group will need to: Research information (internet – room 2) Produce an information sheet / poster Inform the rest of the class of your findings/Listen and take notes

when others present information

Please make sure each of you takes part in the activity, whether it is researching, writing, designing or presenting information

Different types of stress

15 minutes = Plenty of time for a brew, chat, drink of

water, toilet visit

BREAK TIME

Short-term stress or… Acute stress usually results from from specific events or situations that involve novelty, unpredictability, a threat to the ego, and leave us with a poor sense of control. This ‘on the spot’ type of stress can be good for you because the stress hormones released help your mind and body to deal with the situation.

Long-term stress or… Chronic stress usually results from repeated exposure to situations that lead to the release of stress hormones. This type of stress can cause wear and tear on your mind and body. Many scientists think that our stress response system was not designed to be constantly activated. This overuse may contribute to the breakdown of many bodily systems.

Watch the following video and note down any words or phrases that will help us to

identify and list effects of long and short-term stress on a person AC 2.1 (p3)

The long and short of it…

Discuss in groups of 4 and decide on an appropriate answer between you – A sentence or 2

Please make sure that each person in your group takes part/shares ideas/writes

You will share this information with the rest of the class

AC 2.2 Page 3

Why can stress be useful?

Stress and particularly chronic stress can have a very damaging effect on many systems and organs in the body.

Read the information provided in hand out 1. Fill in the blanks using the information you have read. Ask for help if you need it.

Now complete 2.3 (p3), 2.4 (p3) and 4.1 (p5)

Symptoms and harm

Use hand-out 2 (your stress) to informally reflect on and assess your own experience(s) of stress. Complete this task individually.

Now think about possible causes of stress – For you and others Use a sticky note to write an answer and place it on the board

at the front of the class

What is it & why is it?

Some causes of stress

• Death of a loved one• Relationship problems• Marriage• Health problems• Pregnancy / childbirth• Loss of employment• New job role• Changes to job role

• Change to living situation• Disagreements /

arguments• Bullying or feeling you

are being treated unfairly• Legal problems• Problems with noise• Family gatherings• Debt / financial strain

Stress and the body

• Palpitations / rapid heart• Faintness / dizziness• Shortness of breath• Butterflies in stomach• Jelly legs• Bladder / bowels• Changes to appetite• Flushes / chills• Feeling sick

• Headaches• Chest pain / tightness• Stomach pains• Muscle ache / pain• Tiredness• Pins and needles• Dry mouth• Clammy hands• Feeling run-down

The impact of stress

If stress continues, it can begin to have a serious negative impact upon our wellbeing.

Commonly, it takes a toll on:• The body (unpleasant physical

symptoms)• Behaviours / actions / the things we doIn turn, this can lead to psychological difficulties, and exacerbate or create other mental health problems.

Stress and behaviour

Being snappy / irritable Withdrawing Doing less (generally) Taking on more (work, chores etc. to distract) Avoidance and / or escape Procrastination Eating more (comfort eating) or eating less / starving self Risk taking More excess (drinking, smoking etc.) Reduced sexual activity / function

Psychological impact

Burn-outReduced self-esteem /

confidence/ self-beliefUnhelpful thought patterns

Negative view of self, world, others Catastrophic thinking, excessive

worry

Other mental health problems

Depression / low mood Generalised Anxiety Disorder (GAD) Panic Other anxiety disorders

Obsessive Compulsive Disorder (OCD) Social anxiety / social phobia Health anxiety

Another way to look at stress…

Psychologist Kelly McGonigal urges us to see stress as a positive, and introduces us to an unsung mechanism for stress reduction: reaching out to others.

Hot to make stress your friend

Workbook

Complete 3.1 (p4), 3.2 (p4), 3.3, 4.2 & 4.3 (p5). Make sure you read and answer the questions fully.

Lo 1: Recap on induction information, group rules and the purpose for them LO 2: Take part in the icebreaker LO 3: Outline what is meant by stress (1.1) Re-cap LO 4: Outline the purpose (Re-cap)/ usefulness of stress on the body (1.2, 2.2) LO 5: Define a range of different types of stress and potential causes and triggers

(1.3, 3.1, 3.3) LO 6: Identify short and long-term effects of stress on a person (2.1) LO 7: Investigate the harms associated with prolonged stress and potential

symptoms (2.3, 2.4, 4.1) LO 8: Outline how people can respond to a stressful situation and give examples of

how stress can change behaviour (4.2, 4.3)

Session 2 OutcomesHave you..?

Access ItsLearning (Wellbeing course) – Week 2 folderI have started a presentation off for you, I would like you to complete it.Each person is able to work on this project.

Here’s what I would like you to do; Create your own slide (click the + sign on the left) to include ONE

healthy strategy that can be used to prevent or reduce stress Add key information about the strategy and the benefits to someone

from using that strategy Add your name to your slide Examples of some healthy strategies - Yoga, breathing exercises,

Mindfulness, aromatherapy

Homework