what is 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.
becomes a problem when it begins to affect us physiologically,
having a negative effect on our health and lifestyle.
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
Irritability and depression
Feelings of weakness/dizziness
startled by small sounds
Pre-menstrual tension/missed periods
Loss of appetite
Short term physical
symptoms of stress
Faster heart beat
Cold hands and feet
Butterflies in stomach
Desire to urinate
Long term physical symptoms of stress
Change in appetite
Feelings of intense/long term tiredness
Aches and pains
illnesses such as back pain, digestive problems, headaches,
skin eruptions, colds
Long term stress:
- Internal symptoms
Worry or anxiety
Inability to make decisions
Feeling overwhelmed by events
Feeling out of control
Increase in smoking/drinking
Changes in eating habits
Reliance on medication
Behavioural symptoms of long term stress
Talking too loud/too fast
Fiddling and twitching
Changing work patterns
Neglect of personal appearance
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
Causes of stress in
much/too little work
Time pressures and deadlines
Having to perform beyond/below your experience or your perceived
Having to overcome unnecessary obstacles
Lack of relevant information, support or advice
Lack of clear objectives
Unclear role expectations
Demands from pupils or teachers
Lack of resources/equipment
Ways of Managing Stress
to a friend or an adult about any worries
some physical exercise each day
to music that you really enjoy
sure you have some humour and fun each day
positive thinking every day; “I can…”
“I will …”
and sleep well. Your body needs energy to cope better with
stress and rest and relaxation to repair.
the end of each day check the successes you have had; the
good times with your friends etc.
a list of things that help you relax and do some each day.
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
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
Be positive - imagine that your glass is half full, not
Beating stress means changing your usual habits for something
much better and more positive.
benefits of lowering stress levels are huge, you will have
improved health, more energy and your skin and hair will improve!
1 minute First Aid Stress Management
a little stressed? Try this 1-minute First Aid de-stresser
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.