So,
what is stress?
Stress
can be both a positive and negative experience and is unique
for each of us. Stress is actually good for us as it helps
us to develop. If we do not experience stress in our lives
we may not learn and develop.
Stress
becomes a problem when it begins to affect us physiologically,
having a negative effect on our health and lifestyle.
One
definition of negative stress is when there is an imbalance
between perceived demands made on us and our perceived ability
to cope with what is expected of us.
Some Signs of Negative
Stress
Irritability and depression
Anxiety
Dryness of
throat/mouth
Nausea
Breathlessness
Heart palpitations
Inability
to concentrate
Feelings of weakness/dizziness
Nervous laughter
Easily
startled by small sounds
Crying
Trembling hands
Stuttering/speech problems
Insomnia
Sweating
Migraine headaches
Pre-menstrual tension/missed periods
Back pain
Neck pain
Loss of appetite
Nightmares
Fatigue
Short term physical
symptoms of stress
Faster heart beat
Rapid breathing
Increased sweating
Cool skin
Cold hands and feet
Tense muscles
Feeling sick
Butterflies in stomach
Dry mouth
Desire to urinate
Diarrhoea
Long term physical symptoms of stress
Change in appetite
Feelings of intense/long term tiredness
Aches and pains
Frequent
illnesses such as back pain, digestive problems, headaches,
skin eruptions, colds
Long term stress:
- Internal symptoms
Worry or anxiety
Confusion
Inability to make decisions
Feeling ill
Feeling overwhelmed by events
Mood changes
Feeling out of control
Increased lethargy
Sleeping difficulties
Increase in smoking/drinking
Changes in eating habits
Reliance on medication
Behavioural symptoms of long term stress
Talking too loud/too fast
Yawning
Fiddling and twitching
Changing work patterns
Neglect of personal appearance
Increased truancy
Being unreasonably negative
Making more mistakes
Making irrational judgments
Being more forgetful
Difficulty making decisions
Unable to concentrate
Being more accident prone
Bad moods; being irritable
Defensiveness
Being
critical
Aggression
Irrationality
Overreaction
Causes of stress in
school
Too
much/too little work
Exams/tests
Time pressures and deadlines
Having to perform beyond/below your experience or your perceived
abilities
Having to overcome unnecessary obstacles
Lack of relevant information, support or advice
Lack of clear objectives
Unclear role expectations
Demands from pupils or teachers
Technology
Lack of resources/equipment
Ways of Managing Stress
Talk
to a friend or an adult about any worries
Do
some physical exercise each day
Listen
to music that you really enjoy
Make
sure you have some humour and fun each day
Practice
positive thinking every day; “I can…”
“I will …”
Eat
and sleep well. Your body needs energy to cope better with
stress and rest and relaxation to repair.
At
the end of each day check the successes you have had; the
good times with your friends etc.
Making
a list of things that help you relax and do some each day.
Stress-busting
tips
Learn to say ‘No’
Smile inwardly when someone is nasty to you. Think of their
hurtful words as their problem.
Treat yourself regularly - go to the cinema, meet up with
a friend for a chat, go for a walk.
Make time each day to switch off and spend time with family
and friends.
Always have something special to look forward to - a fun
planned weekend or annual holiday.
On Friday evening go out and enjoy yourself, instead of
slumping in front of the TV.
Get to bed at a reasonable time.
Watch your diet and food intake.
Take full responsibility for how you feel rather than blaming
other people. Don't say: 'You are annoying me.' Say: 'I
feel annoyed when you repeatedly tap your pencil on the
desk.'
Be positive - imagine that your glass is half full, not
half-empty.
Beating stress means changing your usual habits for something
much better and more positive.
The
benefits of lowering stress levels are huge, you will have
improved health, more energy and your skin and hair will improve!
Strategy...
1 minute First Aid Stress Management
Feeling
a little stressed? Try this 1-minute First Aid de-stresser
Sit
still on a chair. Close your eyes. Take a deep breath in through
your nose whilst saying 'I am calm' in your mind. Hold your
breath for 3 seconds before blowing it out through your mouth
and saying 'I'm in complete control'. Repeat this exercise
for just one minute. Open your eyes and observe how you feel.
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