Stress Busters!

•Understand the nature of stress

•Understand the impact of stress
•Understand coping strategies to help deal with stress
 What is Stress?
• Most commonly it’s a mix of anxiety (tension,
nerves) and depression (feeling flat/sad)
• Stress is very common – we all have stress in our
lives and there are times when this is worse that
others.
• Think of blood pressure – we all have it, but if it
becomes high we need to do something about it!
Shaky Person
• What stresses do
young people today
face?

• What do you think

stresses your young
person?
 Anxiety: Fight or Flight?
Body prepares to run for
its life

Body prepares to fight

for its life

Normal response to a situation where you feel under threat e.g.

walk out in front of a car, chased by a dog etc
Not so helpful when…

• It goes into overdrive and constant stressors

get on top of you such as:
• Money worries
• Unmanageable workload
• Relationship problems
• Being bullied
• Isolation
• Sitting exams!
 Physiological response
Blood needed in Away from surface Pale face
limbs
Need this fast Heart speeds up Palpitations

Conserve energy Digestion slows Feel sick

down
Body needs to be Dump non- Urge to go to
light for speed essential weight toilet!
Need energy from Rapid use of blood Dry mouth
glucose glucose
Brain on high alert Emotional Tearful/angry
response
 Physical effects
• Rapid, uneven • Tingling / numbness
heartbeat • Choking sensations
• Chest pain • Dry mouth
• Over-breathing/ • Nausea, vomiting and
breathlessness diarrhoea
• Dizziness • Muscle aches and pains
• Headaches • Restlessness, tremors
• Sweating and hot and shaking
flushes
Psychological & Behavioural
effects
• Worrying • Avoidance of situations
• Mind racing/going blank • Obsessive/compulsive
• Poor behaviour
concentration/memory • Discomfort in social
• Indecisive situations
• Irritability, impatience, • Phobic behaviour
anger
• Confusion
• Restlessness
• Sleep disturbance
What coping mechanisms do you
have as adults?
 Group discussion
• Out of all of these coping mechanisms – which ones
are positive?
• Do the negative ones help to help or hinder stress?
 Positive Coping Strategies
• Being more active
• Reducing alcohol
• Relaxation (CD)
• Sleep
• Being aware of negative thinking –
Cognitive Behavioural Therapy (CBT)
approach –Living Life to the Full
(DVD)
Positive Coping Strategies
• Take responsibility for improving
physical and emotional wellbeing
• Avoiding pitfalls by addressing
negative attitudes that add to the
stress your experiencing
• Learning better communication
skills to ease and improve
relationship with managers and
colleagues
Positive Coping Strategies
• Healthy food choices – low
blood sugar makes you feel
anxious an irritable, over
eating can make you feel
lethargic and sluggish. Eat
small but frequent meals to
keep your energy up and
avoid mood swings
Time management tips to reduce
stress
• Create a balanced schedule: - All work
and no play is a recipe for burnout. Find a balance
between work, family life, social activities, solitary
pursuits, daily responsibilities and downtime

• Avoid over committing yourself:-

Avoid scheduling things back to back. Distinguish
between the ‘shoulds’ and the ‘musts’

• Try to leave earlier in the morning:-

avoid adding to your stress by running late!

• Plan regular breaks:- take time out to

recharge, clear your mind – you’ll be more
productive and feel better!
 Reduce stress by improving
emotional intelligence
• Self Awareness – the ability to recognise
your emotions and their impact on yourself and
others
• Self-management- the ability to control
your emotions and behaviour to adapt to
changing circumstances
• Social Awareness- the ability to
sense, understand, react to others
emotions and feel comfortable socially
• Relationship management – the
ability to inspire, influence and connect to
others and manage conflict
 What one thing will you change when
managing stress with your young person?
 Here is what they have told us…
Leave them alone

Do not react when they are in a mood

Hate being shouted at

Ask what can I do to help you right now – sometimes it is back to

number 1 of being left alone!!

Offer an ear but not advice

Don’t say – ‘Don’t worry about it, it’s not a big deal’ remember it is
to them