stress less for tests - ontario veterinary college · 2016. 3. 30. · stress management clinic....
TRANSCRIPT
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Stress Less for Tests
Kathy SomersStress Management & High Performance Clinic
March 23, 2016OVC
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“Stress is the salt of life.”
“Stress is the kiss of death.”
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indecisiveirritable
confusedexhausted
effectivecreative
decisivestimulated
alert
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what if . . . .
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fish hook hacks
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I will handle it.What can I do now to cope/work most effectively ?
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ACTION PLANto do your best on an exam
• know the material
• be an active learner and use strong exam writing strategies
• effectively manage exam anxiety
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“Stress makes you stupid.”When under stress / demands, our body releases:
• cortisol– high levels affect the hippocampus ( a key learning centre)
and suppress electrical activity and efficiency
• adrenaline– increases muscle tension and breathing rate
Hyperventilation may create mental blocks.– attention narrows; the focus shifts to survival & defense
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poor breathing
from Better Physiology
• impairs concentration• impairs memory• impairs cognitive tasks• impairs perceptual tasks• impairs problem solving• impairs judgment• impairs co-ordination,
balance, dexterity
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Male grad student baseline
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Male grad student after 1 week breathing practice (eyes closed, no feedback)
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Variability (flexibility) in the time between heart beats is desirable.
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Heart Rate Variability (HRV) Biofeedback
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0 points
½ point
GOALS 1 point
total points
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Brain Breathing
Slow = approx. 6 breaths per minute4 seconds inhale
1 second PAUSE 5 seconds exhale
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Smart phone and Mobile devices
Heart Rate Variability Apps:
• Stressed Out (by Altini) $4.99
• HeartRate+ Coherence $4.50
• Camera Heart Rate Variability $6.99
• Stress Check, or Stress Check Pro $1.99
• For athletes in training: HRV4Training.com $3.99
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Distress prompts DEFENSE: skeletal muscles tighten…
o jawo waist
breathing changes…o “shoulder/chest” breathingo rapid breathingo inhale longer than exhaleo sighingo breath holding
RESULT = BODY & BRAIN working differently (defense mode)
* relax jaw
* relax waist
* breathe :lowslow
longer blow out
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Brain’s NEGATIVITY bias: what if…
o overestimate how bad it will beo underestimate ability to deal with ito sense of urgencyo ruminating
RESULT = emotional hijacking
* reality check* I will handle it* write it out* reboot brain
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practicedevelops and strengthens skills
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RESOURCES
skills training counselling books CDs / audio tracks biofeedback
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Stress Management Clinic
GROUP PROGRAMS
• Relaxation & Stress Management Skills Training
• Decreasing Headaches• Stress Less for Tests• Take the Stress out of IBS• STOP Worrying!• Better Sleep
PRIVATE TRAINING
• in relaxation, stress management, and skills / topics from all group programs
• biofeedback
www.SelfRegulationSkills.ca519 824-4120, ext. 52662
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Stress Management and High Performance Clinic
http://stresssmartuog.wordpress.com
www.facebook.com/StressSmart
www.SelfRegulationSkills.ca
[email protected] 824-4120, ext. 52662