Download - Dr Jim White
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Dr Jim White
Session 1What is stress?
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• No discussion of personal problems
• Each week teaches you new skills
• These skills are all pieces of the jigsaw
• Stress Control aims to turn you into your own therapist
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Just as everyone has blood pressure,
Everyone has stress
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Gerry, 33 year old warehouseman
"The most stupid thoughts hit me especially in bed when I'm trying to get over to sleep. I worry about losing my job, paying the bills, what is going to happen to the kids.
The crazy thing is that I thrive on pressure at work and cope well with the job which is a stressful one. It's when I am meant to be relaxing that I am at my worst"
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Stress may bring out the worst in you
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Stress Control in ten words
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Dr Jim White
Session 2Controlling your body
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Part 1How stress affects our body
Part 2CaffeineExerciseBreathing RetrainingProgressive Relaxation
Tonight’s session
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Palpitations/ rapid heart
Missed heart beats
Faintness/ dizziness
Numbness
Shortness of breath
Choking feeling
Butterflies
Sleep problems
Jelly legs
Bladder/bowels
Appetite
Flushes/chills
Feel sick
Visual changes
Headaches
Chest pain/tightness
Stomach pains
Muscle ache/pain
Tiredness
Sweating
Problems swallowing
Shaky / trembling
Pains in head
Pins and needles
Feel unreal
Dry mouth
Clammy hands
Voice tremor
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Muscles tense
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Pupils dilate
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Vigilance
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Sense of threat?
•Your heart beats faster and stronger •Breathing quickens and deepens•Muscles tense •Sweating increases •Bowels and bladder loosen•Pupils dilate•Digestion and salivation slow down•Vigilance improves•Anticipation improves •Sexual function declines•The reaction doesn’t die down once
danger passes
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Stressed
COMMON
SENSE
STRESs
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Signs of too much caffeineNervous
Irritable
Restless
Shaky
Headaches
Muscle twitch
Flushed face
Upset stomach
Fast heart rate
Fast breathing
Passing water a lot
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Exercise – the benefits (2)
Anxiety
Depression
Anger
Sleep
Panic
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Brisk walk
As good as anything is a:
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Sit in a comfy chair and relax as much as you can. Take a slow normal breath (not a deep breath) and think "1" to yourself. As you breathe out, think, "relax". Breathe in again and think "2". Breathe out and think, "relax".
Keep doing this up to 10. When you reach 10, reverse and start back down to 1. Try to put all else out of your mind. Try to see the numbers and the word 'relax' in your mind's eye.
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Progressive Relaxation
Deep Quick On your own
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