Emotional Wellbeing
KENT SMITH & KELLY ATHERTON
THE COUNSELLING SERVICE
VICTORIA UNIVERSITY
1 6 TH S E P T E M B E R 2 0 1 0
Topics
 Stress and resilience
 Coping strategies
 Academic strategies
 Cultural adjustment
 Supervisory relationship
Resilience
 Recovery/adjustment to change
 Ability to cope with distress
 Ability to bounce back, be flexible
 Maintain momentum
Stress
 Stress occurs when pressure exceeds your
perceived ability to cope.
Stephen Palmer, Centre for Stress Management, London.
Stress
Fight or flight response
 Increased heart rate
 Increased stress hormones – adrenalin and cortisone
 Redirection of blood to heart and muscles
 Hormone release
 Pupils dilate
Chronic Stress
Body
Physical problems, anxiety,
decreased appetite
Feelings
Overwhelmed, ‘I can’t cope’
Thinking
‘I’ll never get all this work done’,
doubting
Behaviour
Work faster, don’t take breaks,
avoidance
Coping strategies
 Talk
 Plan
 Sleep (Can coffee & booze help?)*
 Exercise
 Food
 Fun
 Relaxation*
 Spirituality
 Balance*
Sleep

Maintain regular sleep routine.

Clear your mind before bed.

Wind down time.

Avoid stimulants.*

Avoid excess alcohol.

Resolve stressors.

Avoid napping or sleeping in.

Sleep environment.

Avoid worrying about sleeplessness.

Distraction.

Consult doctor or health professional if sleeplessness persists.

Practise relaxation and breathing techniques.*
Caffeine
Food
Caffeine content
Percolated coffee
60-120 mg / 250mL cup
'Energy' Drinks
80 mg / 250 mL can
Instant coffee (1 teaspoon/cup)60-80 mg / 250 mL cup
Tea
10-50 mg / 250 mL cup
Coca Cola
48.75mg / 375ml can
Milk Chocolate
20 mg / 100g bar
Food Standards Australia New Zealand (FSANZ)
Relaxation exercises
 30 second breathing exercise
 Grounding exercise
 Mindfulness exercise
 Relaxation audio files
http://www.services.unimelb.edu.au/counsel/New_Information_Resources/Audio_index.html
Balanced lifestyle - Te Whare Tapa Wha model
Ref:www.tki.org.nz
What has action got to do with it?
 If I only had time!
 But I can make it perfect…
 I’m sure if I just think about it a bit more I
will do something extra-ordinary…
 On no…
What are your study styles?
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Deadliner.
Researcher extradordinaire.
Perfectionist.
It’ll do.
Procrastinator.
All nighter.
Groupie.
Post deadliner.
Extension seeker.
Right first timer.
Culture shock
Stage 4
Adaptation
Stage 1
Tourist
Stage 3
Adjustment
Stage 2
Culture shock
Relationship
 The Supervisor

The 3 most common problems
1.
2.
3.
Communication
Communication
Communication
 Other academic relationships
 Who can help?

Make the most of Student Services