STRESS

AND

STUDYBy :-

Dr. Sachin Goyal (PT)

ABOUT US….

Layout of the session

Introduction to stress and copingMental ways of coping with stressPhysical ways of coping with stressStudy skills, exam preparations and time

managementstress, interpersonal and communication

skillsTreating yourself right

Rules of the session

Time managementConfidentiality Honesty and openness in discussionsSensitivity to others

So lets startWith…

BREATHING&

STRETCHING

Introduction to Stress

What is stress?List of stressors.Importance- Big stressors Vs. Little stressorsWhat sort of hassles?Ease- Unexpected Vs. Expected stress

Stress/demands

OUTSIDEPressure from

Parentsschool

Siblingsfriends

INSIDEThe way you look at things

Your attitude to stressWants, needs and feelings

Coping/resources

OUTSIDESupport from

Parents/guardiansSiblingsSchoolfriends

INSIDEThe way you look at things

Your attitude to stressSense of humour

Your abilities

STRESSORS

Positive stress Negative stress

Feeling ‘game’ for a challenge

Feeling energized by a competitive sports

Winning a gameFalling in love or in

a new relationship

Having too much to study

Getting sickDifficulties in

relationshipHaving less time to

achieve a target

Positive Vs. Negative Stress

Activity -2

1. what does it feel when you are stressed?2. In what ways does it show?3. What sort of things do you think?4. What are you likely to do?5. How does it impact on others?6. Do their reactions affect you? In what way?

Physiological effects of stress

Sweating palms heart rate goes up blood pressure increases butterflies in the stomach blood carried away from stomach digestion stops pupils dilate to enhance vision heightened sense perception attention and concentration heightened muscles tense in preparation for action teeth and fists clenched, blood goes to muscles, dry mouth liver releases sugar and fats as fuel for energy breathing becomes faster (more oxygen) bowel movements become loose red blood cells carrying oxygen flood the bloodstream.

STRESS

MANAGEMENT

Handle the stress to…

Better able to cope generallyLess anxietyFewer headachesBetter sleepBetter relationshipsBetter general healthMore concentrationBetter social life

MENTAL WAYS OF COPING

Being aware to stressTry to predict the source and be prepared.Keeping things in perspective

Thought stoppingRelaxation techniques

Events thoughts feelings

Activity- 3

1. peer-sharing

2. Football of other’s legs

PHYSICAL WAYS OF COPING

Healthy EatingRegular exercisesSleepSocial physical gamesRelaxation and yoga techniques

Study skills Make study place as attractive and comfortable as possible. List what you have to do! Remember why you’re doing this! Get the timing right Break it up Mix it up Put things where you can find them Associate study with rewards Study with friends Share ideas Focusing on concentration TV and music Organising your table and room

Exam Preparation

Get your priorities rightMock examsOrganising the subjects coming up to an

exam.‘JUST BEFORE THE EXAM’ tasks

Time management

No more messing aboutHabits are hard to breakYes means no..Break things upDon’t be a perfectionistPlan ahead

Inter-personal relationships

Think things through ; get a deeper understanding

Take control and accept responsibilitySee the changes in othersFind your trigger points

Treating yourself right…..!

‘Confidence is a complex thing’Appearances can be misleadingPractice makes perfectBe nice to yourselfAll you can do is your best.Avoid friends who undermine your

confidence.

Dr. Sachin GoyalSachin_02002@yahoo.co.in