Dr Joanne Robinson Chartered Clinical Psychologist DClinPsychol CPsychol Anxiety Phobias Panic Attacks Post Traumatic Stress Disorder Obsessive Compulsive Disorder Generalised Anxiety Disorder ID: 493475
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Anxiety, Stress and Exam Pressure
Dr Joanne Robinson, Chartered Clinical PsychologistDClinPsychol, CPsychol.Slide2
Anxiety
PhobiasPanic AttacksPost Traumatic Stress DisorderObsessive Compulsive DisorderGeneralised Anxiety Disorder
Separation AnxietySocial AnxietySlide3
Anxiety: Fight, Flight, Freeze & Flop
Adaptive response: Changes to physical feelings, thoughts & behaviourMust be a perception of DANGEROr that we are THREATENED or VULNERABLEThis can be physical, social or mentalSlide4
Stress Slide5
Physical SignsSlide6
Physical Impact
Sleeping difficultiesTirednessAches & Pains e.g. Headaches, backache, knots in stomachFeeling sickShaky
Fast heart rateDry MouthNeeding the toiletDizzySweatingSlide7
Cognitive Impact
Concentration (Short Term) MemoryMaking DecisionsConfused, annoyed over small thingsProcrastination
Negative thinking e.g. always thinking the worst, low self confidenceConstant worryingTHINKING ERRORSSlide8
Thinking Errors
The Downers
E.g. negative glasses, positives don’t count
Blowing things up
E.g. all or nothing, magnifying the negative, snowballing
Predicting Failure
E.g. the mind-reader, the fortune-teller,
Feeling Thoughts
E.g. emotional reasoning, dustbin labels
Setting yourself up to fail
E.g.
Shoulds
, musts, can’t, shouldn’t
Blame me
E.g. feel responsibleSlide9
Behavioural Impact
AvoidanceRefusal to go to schoolWalking outA
rguingObsessiveness – spending more time on work, checkingTime ManagementTaking thing out on other peopleEating more or less than usualSleeping more or less than usualSelf Harm, Alcohol & Drug use
Disengaged from social activities, friends, family membersSlide10
Emotional Impact
Worried, PanickyEdgyIrritable, aggressiveWithdrawnLow moodSlide11
Thoughts-Feelings DiarySlide12
Exercises
What’s on your plate?Riding the WaveSlide13
Exam Stress: Facts
92% feel anxious about revision & exams14% turn to alcohol 8% use self harmChildline, 2011Slide14
A Teenager’s Perspective
It’s very hard to write this as it’s an awkward subject, but I’ll give it a go. I’m in top set (set 1), Year 11 and it’s really hard to manage the expectations teachers put on you. And the pressure to get things right just adds to the stress. Comments like “you must do this otherwise you’ll fail” aren’t helpful. I know I need to do well. I have those expectations of myself. The constant reminders of course work and upcoming exams keeps the stress and anxiety alive. Also the pressures from home don’t help. For example, my brother has 2 degrees and was studying for a PhD. He was an example to the family and I don’t want to fail my Dad. The concept of failing adds to the constant anxiety, which keeps you up all night and then you’re more tired, which makes the stress worse.Slide15
Young Person’s PerspectiveSlide16
A Teenager’s PerspectiveSlide17
Pocket Health Series (Robinson, 2014)
Let’s Relax
Exam Stress
It can be easy to feel overwhelmed by the pressure of exams. You’ve worked hard all year and you want to do well. It is normal to feel some stress – this is actually important and can help you stay focused and alert. However, too much stress can have a negative impact and may lead to changes in your thoughts, feelings and behaviour. Recognise the symptoms of stress and take action. Here are a few tips to help you through your exams…
Time for a break? Let’s RELAX…
Sit comfortably. Rest your arms by your side and close your eyes. Take a deep, slow breath in through your nose and feel the air go all the way down in to your stomach. Slowly breathe out through your mouth and imagine all that tension and stress leaving your body. Breathe in 1, 2, 3, 4…and slowly breathe out 1, 2, 3, 4, 5, 6, 7, 8…Breathe in…and breathe out.
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Mindfulness
A skill that takes time to develop“here and now”Observing your experience in sensing modeDescribing detailsParticipating Fully
Being Non-JudgementalFocusing on one thing at a timeSlide19
Thank you for listening!
Any Questions? Reflections?
Email: info@drjoannerobinson.co.uk