Tips and Tricks to Help Avoid Getting Stressed…..
Learning Outcomes
By the end of the session you should be able to:
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Identify the physiological and emotional aspects of stress
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Be able to recognise and apply practical tips and
advice to alleviate stress
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Relate the importance of time management to your
own time at College
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Recognise techniques to help you manage your time
more successfully
What Stresses Might You Have?
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Exams
Deadlines
Returning to Study
Pressure of combining paid work and study
Difficulty in organising work
Poor time management
Debts
Difficulties with personal relationships
Balancing the demands of a family life
Bad Stress
We need some stress to get everyday things done.
Too little can lead to boredom but too much can
produce "burn out"
When we perceive an event as stressful, our bodies
react physiologically to it….
Heart rate speeds up
Insomnia
Blood pressure rises
Low self-esteem
Muscles tighten
Irritability with others
Panic Attacks
Poor memory and concentration
Loss of appetite/overeating
Headaches
Good Stress
However, not all stress is bad! We each function
best and feel best at our own optimal level of
physiological arousal
For instance, stress can help you meet daily
challenges and motivates you to reach your goals.
In fact, stress can help you accomplish tasks more
efficiently. It can even boost memory!
“Stress can motivate people, stretch them and
enable them to learn” (Price and Maier 2007)
How to deal with stress
Everyone has their own methods
of dealing with stress.
You are all going to be given a
post-it note. On this, write down a
way in which you deal with stress.
Tips to Deal with Stress
• Exercise – this releases endorphins
• Eat well
• Relax! - Practice deep breathing, reflexology or
yoga
• Talk to classmates
• Write a plan of action
• Keep a note of what makes you stressed
• Learn to say No!
• Try not to worry about the future or compare
yourself with others
Time Management
One way you can reduce stress at College is
to manage your time effectively
Think of the “3 P’s”...
Planning Ahead
Pacing Yourself
Prioritisation
Tips and Advice
• Make a schedule – sometimes just writing
things down makes them seem less daunting
• Divide a task into smaller, individual (and
more manageable!)tasks
• Prioritise your work into most urgent through
to least urgent
More Tips and Advice
• Make a timetable of when you can study –
40 minutes slots maximum!
• Colour code! Try colouring a checklist or
your notes pages. Often being organised
helps calm the mind
• Always make notes of references at the time
Help!
There are many, many tips out there on how to manage
your time. So it’s important you find what works for you!
There are a number of books available
which can give you ideas. Why not have
a look at one of these?
Cottrell, S. (2008). Study skills handbook. 3rd ed. Basingstoke: Palgrave.
McMillan, K. (2012). The study skills book. 3rd ed. Harlow: Pearson.
Dawson, C. (2007). The mature student's study guide :
essential skills for those returning to education or distance
learning. Oxford: How To Books.