For more information visit http://www.uoguelph.ca/~ksomers/
For more information visit http://www.uoguelph.ca/~ksomers/
Everyone worries – worrying can help us create new ways to solve problems, but we need to learn when enough is enough and how to stop worrying when it becomes overwhelming.
5 Pitfalls that encourage worrying are:
Strategies to STOP worry:
Sometimes the most effective way to stop worry from creeping into our lives in an overwhelming way is to write down 1) what you’re worrying about, 2) how you can effectively deal with it, and 3) if it is unavoidable, how you can cope.
If you’d like to learn more, check out the Stop Worrying workshop next Wednesday night.
Worry DOESN’T have to take over your thoughts!
If you feel sick, anxious and panicked when there are exams coming up, don’t worry! Here are some tips to help relax and get better results!
For many people, writing a test or completing any kind of assessment can be really stressful. For some people it becomes overwhelming and even causes poor performance. When you experience this type of test anxiety it can have an impact on physical, emotional, behavioural and cognitive aspects of life. Fortunately there are ways to reduce the strength of test anxiety:
Way back in February we posted some facts about Cramming, and why it doesn’t work! Here it is once again as a refresher…
the link for this info graphic is http://dailyinfographic.com/cramming-for-your-exam-infographic
It is important to understand that you are not alone in feeling this way, it happens to many people. Using these strategies will help you feel more prepared in your ability to do well on a test.
If you are interested in developing skills to help feel less stressed and more relaxed there is a program beginning soon just for you!
The Relaxation and Stress Management Skills program aims to teach how to calm emotions, settle a busy brain, relax tight muscles, re-energize body and mind and also to perform better in this busy world.
This class you will teach you to:
This is a 6 week, 12 Session program which takes place every Tuesday & Thursday from:
Tuesday, October 15- November 21 at 12:00-1:00 pm.
In Room 335 of the University Centre at the University of Guelph
To register or for additional information please visit: http://www.uoguelph.ca/~ksomers/ or call 519-824-4120 ext. 52262
Don’t panic- here are some great ways to manage study time and stay calm during this stressful time.
With midterms quickly approaching, or for some- maybe already here, this time of year can be especially stressful. Having positive study habits and being organized can help students manage and reduce stress, which will help facilitate learning and success.
So, what exactly are positive study habits?
If you are looking for more tips and ways to become a better student, the University of Guelph Learning Commons is a great resource.
Make sure to check in over the next few weeks, we will be sharing more information about how to become a more successful student by reducing stress- especially test stress.
A few facts and tips about sleep…
Insomnia is…. when you have a hard time falling asleep, or difficulty falling back to sleep after awakening in the night, or are not getting much energy from your sleep.
Sleep is a necessary and very important part of daily life. Even though it is so important, many people wake up thinking:
“That was the worst sleep ever, how I am supposed to have a good day now!?”
Many different things that are happening in our lives can disrupt our sleep. The most common reasons we are not getting enough quality sleep are: having a busy brain at bedtime; stress (whether we are conscious of it or not); diet; not enough physical activity; and our health/nutritional status. Sleep researcher, Richard Bootzin has outlined a list of behaviours that will help facilitate restful sleep:
If all you can think about is crawling back into bed for “just a little bit longer” and would like to learn more about the sleep cycle, bedtime relaxation techniques and how to create good sleep habits to decrease insomnia, the “Better Sleep Program” begins October 1.
To find out more information visit www.uoguelph.ca/~ksomers or call 519-24-4120 ext. 52662
If only it was this easy for everyone to sleep…..
What is mindfulness, and how can it help you?
If you feel stressed and need a change in order to be more successful and focused, Mindfulness Based Stress Reduction (MBSR) could be for you. MBSR is a great way to learn about your body and mind, while reducing the amount of stress in your everyday life.
Mindfulness is defined by Jon Kabat-Zinn as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” This definition is often used as a guideline, noting that mindfulness is a type of meditation that brings your attention to the present moment, your conditioned mental habits/thoughts and intentional ways of being in the world.
Mindfulness can relieve stress through increasing:
The combination of these aspects allows the mind to create a desired sense of overall wellbeing and calm. This form of meditation will help you to ease worrying and increase your resiliency in stressful situations. Taking as little as 10 minutes out of your day to practice mindfulness and meditation can be an effective way to both manage and decrease your stress level.
If you are interested in learning more about Mindfulness Based Stress Reduction, and beginning practice, there are several places in the Guelph area that can provide more information…
Mindfulness Resources in Guelph and Area
In addition to this, there are guided meditations available online. For example:
Some Mindfulness Apps:
Do you eat chocolate when you are stressed?
The good news is that chocolate can be good for you! Dark chocolate contains antioxidants. And dark chocolate (not white chocolate) lowers moderate levels of high blood pressure in older people. Today is International Chocolate Day and its fine to celebrate with a few pieces of dark chocolate.
If you tend to get carried away and eat more and more when you’re under stress, it’s a wise idea to break this habit! Emotional eating is a common response to stress. It’s an effort to change the sensations of tension, anxiety, butterflies, and discomfort. Some people mistake the feelings of tension in their stomach for feelings of hunger. And if you’re eating while you are studying or watching TV, you often have no idea how much you have eaten (“mindless eating”).
It is possible to learn self-regulation strategies that don’t involve consuming food to decrease stress sensations. To shift from too much chocolate (and chips and doughnuts and desserts and…) to more effective skills in coping with stress:
To help you get started, check out the programs coming up at the Stress Management & High Performance Clinic this fall:
For more information on these programs visit www.uoguelph.ca/~ksomers.
Yes, you can learn to relax your body, calm your emotions and your stomach!
It just takes practice.
Some stress is good – it helps us gear up to focus, perform, and be safe. But it’s possible to have too much of a good thing! Common signs of too much stress (distress) are: worrying, anxious feelings, tight muscles, … Continue reading
It’s important for your brain and body to be relaxed and at ease in the car.
Did you know that GM Canada encourages drivers to :
* reduce unneccessary muscle tension while driving
* frequently readjust body position to avoid muscle strain
* give yourself at least one full minute to unwind before leaving the vehicle
(no matter how long the drive).
I also recommend using the brief break at every red light to relax your jaw & waist, and beathe more slowly and comfortably.
Frequent, quick breaks do rejuvenate mind and body.
Be kind to yourself. Enjoy the drive. Let go of stress and tension, even in the car!
Have a great long weekend.