Dr Jim White

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2016-04-11 16K 16 0 0

Dr Jim White - Description

Session 1. What is stress?. . 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. ID: 279245 Download Presentation

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Dr Jim White




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Presentations text content in Dr Jim White

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Dr Jim White

Session 1

What 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 2

Controlling your body

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Part 1How stress affects our bodyPart 2CaffeineExerciseBreathing RetrainingProgressive Relaxation

Tonight’s session

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Palpitations/ rapid heartMissed heart beatsFaintness/ dizzinessNumbnessShortness of breathChoking feelingButterfliesSleep problemsJelly legsBladder/bowelsAppetiteFlushes/chillsFeel sickVisual 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 deepensMuscles tense Sweating increases Bowels and bladder loosenPupils dilateDigestion and salivation slow downVigilance improvesAnticipation improves Sexual function declinesThe reaction doesn’t die down once danger passes

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Stressed

C

O

MMONSENSE

STRESs

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Signs of too much caffeine

NervousIrritableRestlessShakyHeadaches

Muscle twitch

Flushed face

Upset stomach

Fast heart rate

Fast breathing

Passing water a lot

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Exercise – the benefits (2)

AnxietyDepression AngerSleepPanic

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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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