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Managing Stress & Study Skills During Pandemic

Harvinder Saraswat Counselling Psychologist Deaddiction Therapist Director,   Mindcare  Psychological Services

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WHAT ARE THE FEELINGS THAT YOU  EXPERIENCE WHEN YOU ARE STRESSED

WORRY TENSE TIRED FRIGHTENED ELATED DEPRESSED ANXIOUS ANGER

Before we really begin , lets first check our stress levels , head to this site and check for yourself              https:// www.bemindfulonline.com /test-your-stress

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External Physical Environment-LOCK DOWN Social Interaction Internal Lifestyle Choices Negative self talk Organisational Major life hassles Daily hassles Mind traps Overthinking  Personality

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Noise Bright Lights  Heat  Confined Spaces

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Rudeness Bossiness by others  Aggressiveness by others  Bullying

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Commuting  Misplaced Keys  Mechanical breakdowns  Technological Breakdowns

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Caffeine  Lack of sleep  Overloaded schedule  Too much screen time

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Unrealistic expectations All or nothing thinking  Exaggeration  Rigid thinking  Taking things personally

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Negative stress Excessive , prolonged and unrelieved stress can have a harmful effect on mental, physical and spiritual health  Positive stress  Spurring motivation and awareness,  providing the stimulations to cope with challenging situations  Provides the sense of urgency and alertness needed for survival    Contributory factor in minor conditions, such as headaches , digestive problems , skin complaints , insomnia  etc

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Physical symptoms  Mental symptoms Behavioural symtoms  Emotional symptoms

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Cardiovascular disease  Immune system disease  Asthma  Diabetes  Diabetes  Digestive disorder  Ulcers Skin complaints Headaches and migraines  Depression

asthma
heart
disease
stomach
ulcers
colds
and flu
STRESS
cancer
depression
eczema and
other skin
post-traumatic
disorders
stress disorder

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Struggling with:
• Confinement at home
Sharing space and resources
• Working/studying online
• Worries about family and friends abroad
• Self-management (exercise, eating habits,
working habits, etc)
• Worries about own health

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F=FOCUSONWHAPSINYOURCONTROL
A = ACKNOWLEDGE YOURTHOUGHTS&FEELINGS
C=CONNECTWITHYOURBODY
E=ENGAGEINWHATYOU'REDOING
C=COMMITTEDACTION
- O=OPENINGUP
V=VALUES
- IDENTIFY RESOURCES
CARING
FOR YOURSELF
It"tRlSlS

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Change Your thinking Change your  behaviour       Change     your     lifestyle

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Create
Daily
Change the way you feel by
changing the way you think.
Christine Pedesky

kÅ±aming encourages you to say,
'Cet's look at this another way.'
changing the frame around a
—- -Sitilätion,you not only change your
perception of it, but its meaning for
you as well. If you were to take one
painting and view it in three
different frames, each combination
Would offer a completely different
presentation. Your perceptions work
the same way."

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Change your Thinking
• Re-framing
• Change the way you look at
things in order to feel better
about then
• There are many ways to
interpret the same situation
so pick the one you like
• Reframing does NOT change
the external reality, but helps
you view things in a different
light and less stressful
• Positive Thinking
• Focus on your strengths
• Learn from the stress
you are under
• Look for opportunities

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SLIDO TIME : GIVE AT LEAST one example of how you  reframe negative thoughts

Refra i n g
Irrational Thinking
ThiT1kix•g
do this- This
is the worse thir•g
"If this isn •t perfect,
then it is a
p I ete fai
"Oh that •t
count— I t was total
Type
Catas t ro p h i c
A or N 0th i g
Thir• g
n g the
Pc»sitive Thi kir•g
is s is
really difficczlt» bczt I
"Perfect is
Ltr.realistic- G
it all is
real

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Ventilation  Humour Diversion and Distraction  Get organized   Change your  Behaviour   Set Your study goals Avoid procrastination

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• Poor organisation is one of the most common
causes of stress. Structured approaches offer
security against "out of the blue" problems.
• Prioritising objectives, duties and activities makes
them manageable and achievable.
• Don't overload your mind

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• It's not always events that are stressful but how we
perceive them
• Writing a diary or notes may help release feelings
but do not re-read what has been written

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Humour
• Good stress-reducer
• Relieves muscular tension
• Improves breathing
• Pumps endorphins into the bloodstream— the
body's natural painkillers

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BE IN CONTROL OF WHAT YOU DO   CHANGE YOUR LIFESTYLE

TAKE CARE OF YOUR BODY Eat Healthy Avoid Tobacco in any form Exercise at least 4 times a week Get plenty of rest Watch inspirational movies Listen to inspirational songs Immerse yourself in creative pursuits be it painting , singing , baking , cooking , gardening  etc TAKE CARE OF YOUR BODY Avoid too much blue light  Plenty of handwashing Don’t bring your hands to face  TAKE CARE OF YOUR BODY Maintain good hygiene

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SPECIFIC COVID-19 REMINDERS: Learn some new skill Stick to routines No  coloured  drinks after noon No pyjamas in daytime , dress up

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Practice Deep Breathing exercises Set time to meditate , silence heals Visualisation Progressive Muscle Relaxation and other relaxation techniques

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Create a Gratitude ritual Maintain a gratitude log

Thin k
5 VVAYS TO GROVV YOUR
GRATITUDE
3 FUNNY THINGS
about 3 things that
did you feel at those tiroes?
GRATEFUL CHAT
a to this a habit
as your dinner table. picking kids up frorr•
bedtir•rvo- asking kids.
or a friend:
What was your favorite part of the day?"
or "What today?"
CD MENTAL SUBTRACTION
Reflect on an aspect of life for which you are
your life be d ifforent veithout it?
What roight have happened if.
FIND YOUR SILVER LINING
Think ab-out a difficult life event. and consider how
that you
How did you g rovv? What strengths
frorn your experience?
GRATITUDE VISIT
Write a letter to a difference in
your life. Theo visit that special
it •s next or
During your visit. read your letter out loud-
And give it to her or hin• before you leave-

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uerges and discussgon
(Act "ith Kindness and lore BUT "ith physical distancing)

Managing Stress & Study Skills During Pandemic

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