Student Wellness Week 2015

Poster Slides (Draft version)

What is Stress?

Positive Stress

Negative Stress

ReferencesMurphy, J. Surviving Stressmas: How to avoid stress and its effects on the body during the holidays. Retrieved from: http://holisticdentistry.ie/effects-of-stress.htmlImage Sources: http://vistratess.com/?p=269, galleryhip.com

Stress is your constellation of cognitive, emotional, physiological and behavioural reactions as you go about everyday experiencing perceived challenges and threats. When kept under our control, stress is critical for us to progress and live to our fullest potential in life. However it becomes dangerous when we become overwhelmed by it.

So improve and ensure our mental, emotional and physical wellbeing, it is important for us to distinguish between the two, understand their impacts and take control of stress.

Impacts of StressPositive stress or eustress is a type of stress that is motivating, satisfying or even enjoyable. This type of stress primes you and gives you the extra energy and oomph you need to perform at your best, like during interviews or sporting events.

Native stress or distress is the type of stress that we usually associate the word “stress” with. You may find distress come and go for no reasons, or feel that your mind is being taken over by it, or you may feel like you cannot cope or that things are falling apart.

Positive stress and negative stress can be seen as a continuum in this Stress Curve. Our goal is to control our stress levels and steer them into healthy optimal zones necessary for a productive and successful life.

Mood issues including anger, depression, irritability. Lack of energy, concentration problems, sleeping issues, headaches. Mental issues including anxiety disorders and panic attacks.Increased blood pressure, increased heart rate, higher cholesterol and risk of heart attack.In the immune system, there is reduced ability to fight and recover from illness.Stomach cramps, reflux, and nauseaLoss of libido, lower sperm production for men, and increased period pain for womenAches and pain in the joint and muscles

Lower bone density

How Stressed are You?

ReferencesBrahmbhatt, K. R., Nadeera, V. P., Prasanna, K. S., & Jayram, S. (2013). Perceived stress and sources of stress among medical undergraduates in a private medical college in Mangalore, India. International Journal of Biomedical and Advance Research, 4(2), 128-136.Kausar, R. (2010). Perceived stress, academic workloads and use of coping strategies by university students. Journal of Behavioural Sciences, 20(1), 31-45.

Ask yourself: In the last month…

1. How often have you been upset because of something that happened unexpectedly?

2. How often have you felt that you were unable to control the important things in your life?

3. How often have you felt that you were on top of things?

Sources of University Stress

Stress-busting Suggestion: Take the full Perceived Stress Survey and find out how you score!

Academic Stressors Health-Related Stressors Psychosocial Stressors• Frequency of assessments

• Academic performance• Academic curriculum• Dissatisfaction with

class• Lack of study materials• Lack of time for

recreation• Performance with peers• Lack of special guidance

from faculty

• Sleeping difficulties• Class attendance• Nutrition• Exercise• Quality of canteen food• Physical disability• Alcohol/ Drug abuse/

Smoking

• High parental expectations

• Loneliness• Family• Being away from home• Relations with opposite

sex• Studying difficulties• Travel difficulties• Financial strain• Inability to socialise with

peers

Understanding how stressed you currently are and where your stress is coming from is a powerful starting point to enable you to cope with, reduce and even relieve stress.

Sleep Away Your StressBenefits of Sleep

ReferencesStickgold R, Walker MP. (2005) Memory Consolidation and Reconsolidation: What is the Role of Sleep? Trends Neurosci. Aug; 28(8): 408-15.Epstein L., and Mardon, S. (2007). The Harvard Medical School Guide to a Good Night’s Sleep. US: McGraw Hill Books.

✤ Restores energy✤ Strengthens immune

system✤ Sharper attention✤ Strengthens memory✤ Promotes clear and

creative thinking✤ Produces positive moods✤ Increased academic

performance and higher GPA

✤ Increases our resilience and ability to handle stress

✤ Decreases vulnerability to mental health issues, such as depression and anxiety

✓ Maintain a regular sleep-wake schedule

✓ Create a sleep ritual✓ Avoid caffeine, alcohol, nicotine

and chemicals that interfere with sleep

✓ Create a comfortable sleep environment

✓ Exercise regularly early in the day✓ Clear your mind for sleep✓ Try progressive muscle relaxation

or relaxed breathing

Are you sleeping 6 hours or less every night?Do you regularly feel fatigue, and constantly wish you were sleeping or napping?Do you often have racing thoughts that prohibit you from settling into sleep?Do you have patterns of stressful and anxiety-provoking thoughts that wake you up during sleep?Do you have trouble enjoying activities within your relationships that are typically fun?Do you have difficult regularly listening to what your friends and/or family has to say?Do you have a pattern of being quick to get irritated or angry with people in your life?

How well are you sleeping? Look through the items below.

7 Tips to Sleeping Well

Photo credits:

Munch On Your StressA nutritious diet can counteract the impacts of stress in so

many ways. So discover how these nine stress busters can boost your immune system, reduce stress hormones and make you healthier.

Blueberries

Avocado

Salmon

Spinach

Almonds

Oranges

Dark Chocolate

Tea

Pumpkin Seeds

This superfood is packed with antioxidants, one called anthocyanin that can help calm nerves, stabilize blood-sugar levels and provide stable energy throughout the day.

Its stress-relieving B vitamins are need for healthy nerve and brain cells. Also, its monounsaturated fats (the good type of fats) and high levels of potassium help lower blood pressure.

Filled with Vitamin C, known to lower blood pressure and powerfully deal with the stress hormone, cortisol. Sniffing its aromatic citrus scent can also curb stress and anxiety.

A diet rich in omega-3 fatty acids helps keep cortisol and adrenaline from spiking when you are feeling tense.

Popeye got its right downing his favourite greens. Spinach is power-packed with magnesium which helps regulate cortisol levels and promote feelings of well-being.

An amino acid, theanine, present in caffeinated black, green or oolong tea may work synergistically with caffeine to improve attention and focus.

Rich in vitamins B2 and E, these nutrients help bolster the immune system in times of stress. Otherwise, just munching on them can be stress-relieving experience in itself.

Eating 43g of dark chocolate bar each day for two weeks is found to reduce levels of stress hormones cortisol and the “fight-or-flight” hormone catecholamines. Other benefits include reduced blood pressure and improved mood.

The vitamin B6 in pumpkin seeds is needed for the synthesis of serotonin, the hormone that makes you feel happy and at ease, and without which can lead to increased stress and anxiety.

ReferencesMartin, F.J et al. (2009). Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects Protome Journal of Research.

Play Off Your StressPlaying games, engaging in hobbies and creating art are easily accessible activities that can induce us into state of flow and eustress. They relieve us of stress, recharges our batteries and energises our spirits. To say the least, they are fun!

Art Making

Play and Hobbies

ReferencesMarano H.E., The Power of Play, Psychology Today, Retrieved from: https://www.psychologytoday.com/articles/199907/the-power-play Nakamura, J., & Csikszentmihalyi, M. (2009). Flow theory and research. In S. J. Lopez & C. R. Snyder (Eds.), Oxford handbook of positive psychology (2nd ed., pp. 195–206). New York: Oxford University Press.

Studies have shown how even a brief period of art making can significantly reduce a person’s state of anxiety [reference]. Art making reduces stress through various ways:

Distraction: Art takes your mind off whatever that is stressing you onto a creative journey. You should come out of the journey feeling refreshed and clear headed to tackle life’s challenges again.

Flow: Getting into that state of complete absorption and engagement leaves you less stressed when you are done.

Creative high: Artistic activity can induce a “creative high” or cathartic release of positive emotion. [Reference]

Self-care: Just having a hobby can make you feel more balanced in life.

• Make time for play and leisure in your life.

• Pick up a new hobby and go at it for a period of time.

• Create your own artistic master pieces at SWC’s monthly Art Jamming and Artify sessions

• Try on doodling and mind mapping as a learning technique

• Drop by the SWC with your friends for an afternoon of fun playing board and card games

Playing and having hobbies is an essential aspect of human lives. They:• are a great source of eustress• lifts and refreshes us. • stimulates creativity• changes our perspectives.• exercises our brains’ flexibility and

keeps our neural connections functioning optimally

• disappears our stress and worries. • fulfils our needs for affiliation,

enhancement and self-expression

Stress-busting Suggestions:

Get Physical with Stress

ReferencesWhat you can expect during a massage, Mayo Clinic, Retrieved from: http://www.mayoclinic.org/healthy-living/stress-management/in-depth/massage/art-20045743?pg=2Rapaport, M.H., Schettler, P. and Bresee, C. (2010). A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic–Pituitary–Adrenal and Immune Function in Normal Individuals, The Journal of Alternative and Complementary Medicine. Oct 16(10): 1079-1088. doi:10.1089/acm.2009.0634.

Massage

Improves MoodImproves Memory

Boosts Energy

Stimulates chemicals like serotonin that help you feel more relaxed. Exercise also increases self-esteem and improves sleep.

Blood flow to the brain is enhanced, allowing your mind to work faster

Improves the ability to deliver oxygen and nutrients throughout the body

Reduces StressDecreases your blood pressure, lower heart rate, and slow down breathing. Your body produces endorphins which produce feelings of well-being and calm

Massage is a general term for pressing, rubbing, and manipulating your skin, muscles, tendons and ligament

It is not just a feel-good activity to indulge or pamper yourself. It can be a powerful tool to manage stress and enhance your health and well-being,

Massage helps with:- Anxiety and

depression- Inability to

concentrate- Fatigue- Digestive disorders- Headaches- Insomnia related to

stress- Muscle tightness

Exercise

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Photos credits: http://www.skinnytwinkie.com

Think Away Your Stress

ReferencesElkin, A. (2013) Stress Management for Dummies 2ed. New Jersey: John Wiley & Sons, Inc.Harrington, R. (2013). Stress, Health & Well-Being: Thriving in the 21st Century. US: Wadsworth, Engage Learning

Many times we stress ourselves out, and its a vicious cycle. We should you the ABCDE to restructuring your cognitive processes.

Activating Event

Beliefs about Event

Consequences

You scored 5/10 for your quiz

You think: “I’m such a failure”

You experience feelings of stress

and low self-esteem

Dispute Distorted Thinking

Black-and-White Thinking“I’m either going

to succeed or fail.”

Making Unfair Comparisons“I’m the most stupid one in

class.”Catastraophizing

“I’m doomed to be a failure in

life.”

Overgeneralizing“No wonder I failed again. I’m always

failing.”

Effective New Approaches

If you are interested in managing your stress through with the Cognitive Behavioural Approach SWC counselling services for more information.

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Talk Away Your Stress

ReferencesSocial Support: Tap the Tool to Beat Stress, Mayo Clinic. Retrieved from: http://www.mayoclinic.org/healthy-living/stress-management/in-depth/social-support/art-20044445?pg=1

Family, friends, colleagues, neighbours — they make up your social network and they have far-reaching benefits for your health.

Benefits of a Social Support Network• Sense of belonging: Having a sense of

affiliation helps ward off loneliness and helps towards coping with stress.

• Increased self worth: Having people love and cherish you reinforce the idea that you are a good person to be around.

• Feelings of security: Your social network gives you access to advice, information and other types of assistance should you need them. Knowing they are around is a source of comfort.

Build and Strengthen your Network• Volunteer and get involved

in causes important to you.

• Join any of SIM’s broad range of extra-curricular activities

• Join us at the Student Wellness Centre for a range of activities

• Stay in touch with your friends and relatives.

• Be a good listener and be interested in others

• Appreciate the people around you. Take time to express how important they are.

Photo credits: http://www.marymjoyce.com/

Seek Support on Stress

Resources

Hotlines

There are many resources and people readily available for you should you want more help and support. Below are some places for you to find them.

SIM Counselling Centre

Tel: +65 6248 0115Email: care@sim.edu.sg

Mon- Fri, 9am - 5 pm

Samaritans of Singapore (SOS)

Tel: 1800 221-4444 24 hours

Community Health Assessment Team (CHAT)

Tel: +65 6493 6500, +65 6493 6501Email: chat@youthinmind.sg

Tues - Sun (Closed on PH)

Singapore Association for Mental Health (SAMH)

Tel: 1800 2837019 Toll free

SIMGE Student Wellness Centre (SWC)

Health Promotion Board (HPB

Community Health Assessment Team (CHAT)

Touch Cyber Wellness (TWC)

Singapore’s official stop for all things related to health and well-being. HPB offers a broad and rich array of resources, information, programmes and events. http://www.hpb.gov.sg/

Located at C.2.05, the SWC is a hub buzzing with activities and services promoting healthy and optimal living for the SIM community. Drop by SWC weekdays 12pm-4pm. Or like us on FB: https://www.facebook.com/SimStudentCare

Based right in the heart of downtown Somerset *SCAPE, CHAT is a group of healthcare professionals decimated to helping youths with mental and health concerns. They also provide a free, confidential assessment service. https://www.youthinmind.sg

Dealing with pathological gaming, cyber bullying or addictions? TWC is an award-winning team comprising passionate individuals who are committed to promoting cyber-wellness. http://www.planetcrush.org/