East Renfrewshire Educational Psychology Service Jennifer Hunter 20 th February 2017 Recognise this What about this S tress is a natural response that everyone experiences Due to the ID: 679862
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Building Resilience: The Tigger Effect!
East Renfrewshire Educational Psychology ServiceJennifer Hunter20th February 2017Slide2
Recognise this?Slide3
What about this?...Slide4
Stress is a natural response that everyone experiences.
Due to the physical feelings associated with stress it is often misperceived as harmful – this perpetuates stress!!In fact stress is a very healthy response which helps to protect us
through the ‘fight or flight’ response
Triggers physiological reactions in body and brain
What is Stress?Slide5
What is Stress?
https://www.youtube.com/watch?v=s93ywqFa6CMSlide6
Perceived threat?Slide7
If you never worried,
you’d be dead by now.Slide8
We all have difficult timesSlide9
Today’s perceived threat?
Work or no work
Exams
Illnesses
Falling out with others
Money
Relationships
Setbacks
ChallengesSlide10
Symptoms of Stress
FEELINGS
irritable
anxious
low in self-esteem
have a low mood
THOUGHTS
You may find that you:
have racing thoughts
worry constantly
imagine the worst
go over and over things
BEHAVIOUR
You may notice you're:
having temper outbursts
drinking more
smoking more
on the go all the time
talking more or faster
changing your eating habits
feeling unsociable
being forgetful or clumsy
being unreasonable
struggling to concentrateSlide11
Why me?
Why is it that…Slide12
…some people bounce
backSlide13
while other people crumble?
Slide14
Does resilience reveal why some people thrive while others do not?Slide15
What is Resilience?
The capacity to recover quickly from difficultiesThe ability to ‘bounce back’Adaptability in the face of adversitySlide16
https://www.youtube.com/watch?v=L_-k_1WQ5As
Boundin’Slide17
Resilient people
Understand that setbacks are part of life.Are survivors, not victims.Have good problem solving skills – are solution focussed.
Have strong social connections.
Are able to seek help.
Are like bamboo – strong, flexible and firmly rooted
Slide18
“Smooth seas do not make skilful sailors.
” African proverb Slide19
What prevents us from being resilient?Slide20
Nobody’s perfect!
Mass media encourages people to believe that they need to be perfect
This encourages us to feel inadequate
and
exaggerates problems
and difficulties
This undermines resilience when the person sees that perfection is not attainable
Mass media encourages us to compare ourselves with the rich and
famous!Slide21
People believe negative
emotions are wrongPeople are frightened of negative emotions
This encourages people to try to supress their emotions
Paradoxically, research shows this causes more of the negative emotions that they didn’t wantSlide22
Too
much choice…
We now have more choice than
ever
Paradoxically this
makes
people
Not choose
Regret their choices
Feel depressed
OverwhelmedSlide23
But we CAN build resilience!!!Slide24
Understanding different perspectivesSlide25
Understanding different perspectivesSlide26
Understanding different perspectivesSlide27
https://www.youtube.com/watch?v=I6402QJp52M
The single most important thing you can do for your stress…Slide28
You cannot control what happens to you
But you can control your attitude to what happens to you Brian TracySlide29
A cognitive
behavioural approachSlide30
Automatic Thoughts
Thoughts that automatically come to mind when a particular situation occurs are called automatic thoughtsHappen spontaneously in response to situationDo not arise from
reasoning
Can have a powerful effect
on how we feel!Slide31
Unhelpful thoughtsSlide32Slide33
Common ‘Thinking Errors’
Slide34
Negative
Glasses…Only noticing the negative, the positives go unnoticedSlide35
Fortune Teller..
Predicting a negative futureSlide36
Snowballing (
Catastrophising).. One thought leads to another…Slide37
Mind Reading…
Assuming you know what others are thinking about you, without the evidence.Slide38
Black and white thinking…Slide39
Over-generalising…Blowing things out of proportion!Slide40
Challenging Unhelpful Thoughts….Thought
Detectives…Slide41
How to break the cycle
Are my thoughts about this situation helpful or unhelpful
?Slide42
Change unhelpful thoughts to helpful thoughts
“Everyone will laugh if they see me looking like this”“I look really cool in these sunglasses”Slide43
Positive self talk
Start by following one simple rule: Don't say something to yourself that you wouldn't say to someone else.
Be
gentle and encouraging with yourself.
If
a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about you.Slide44
Thought challengers
AFEADAlternatives – alternative ways of looking at thingsFriend – what would you say to a friend with the same issueEvidence – what is the evidence for and against this thought
A
dvantages – advantages of looking at things like this
D
isadvantages – Disadvantages of
looking at things like
thisSlide45
Positive self talk in action
NEGATIVE SELF TALKPOSITIVE
SELF TALK
I’ve never done
it before
It’s an opportunity
to learn something new
It’s too complicated
I’ll tackle
it from a different angle
I’m too lazy
to get this done
I wasn’t able to fit it
into my schedule but I can re-examine some priorities
There’s no way it will work
I
can try to make it work
No one bothers to communicate with me
I’ll see if I can open the channels of communication
It’s too radical a change
Let’s take a chance
I’m
not going to get better at this
I’ll give it another
trySlide46
Happy Thoughts?
Happy people live longer
Standard of living has increased dramatically and happiness has not increased at all.
- Prof Kahneman, University of Princeton
We adapt to pleasure
We tend to see our life as judged against other peopleSlide47
Unhelpful behaviours keep the vicious cycle going Slide48
Helpful behaviour
RoutineHealthy dietPhysical exercise
Sleep routine
Diversionary and absorbing activities
Connecting with people
Doing something helpful for another person
Relaxation/ meditation Slide49
How do you eat an elephant? Slide50
Face your fears
People often cope with stress/anxiety by avoiding things that cause them to feel this way. Avoidance keeps the vicious circle going.Identify the challenge/problem
Break it down into smaller, more manageable chunks!Slide51
Life
throws things at us…quite often!Slide52
Remember:
Stress is naturalPay attention to body clues
Your thoughts are connected to your feelings and behaviour but
you are in charge of those thoughts
Check if your thoughts are helpful, if they are not let them go
Practice relaxation techniques and use them when your body tells you toSlide53
Listening to music
Reading a story Sitting back in a comfortable chair or sofa Going for a walk, run, cycle Having a warm bath or shower Going for a swim Watching TV, going to the cinema or listening to the radio Pursuing a hobby e.g. musical instrument, a collection, craft, gardening, etc. Contemplating a view, scene or work of art Reading poetry
Praying, meditating or attending a religious meeting/service
Socialising
with friends and family
Playing and watching sports
Playing with a pet
Common sense…but do we prioritise this??
Engage in Activities/Hobbies which are ‘naturally relaxing’Slide54
Stress is a natural physiological response to perceived threat.
A certain level of stress helps to motivateWhen stress levels are too high your productivity and wellbeing are affected
Summary of Key PointsSlide55
Know yourself:
-the things that ‘push your buttons’, -the thinking style you are prone toNotice the signs your body gives you when you are stressed – time to use the calming skills!Reflect on your thinking. Challenge unhelpful thoughts. Distract yourself when stuck in the ‘negative loop’.
Summary of Key PointsSlide56
Take note of the achievements and positives in your day
Engage in the activities that help you to relax (avoid unhelpful coping strategies!)Relaxation exercises help to manage the uncomfortable feelings associated with stressSummary of Key PointsSlide57Slide58Slide59
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Help yourself – websites http://
www.mentalhealth.org.uk/your-mental-health
www.llttf.com
http://www.centreforconfidence.co.uk
/
http://www.nhs24.com/usefulresources/livinglife
/
http://www.mindful.org
/
http://
www.stopbreathethink.org
http://breathingspace.scot/
http://
www.nhs.uk/LiveWell/sleep/Pages/sleep-home.aspx
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