Kate Joseph - Managing Stress

MANAGING STRESS

POCKET STUDY SKILLS

Series Editor: Kate Williams, Oxford Brookes University, UK

Illustrations by Sallie Godwin

For the time-pushed student, the Pocket Study Skills pack a lot of advice into a little book. Each guide focuses on a single crucial aspect of study giving you step-by-step guidance, handy tips and clear advice on how to approach the important areas which will continually be at the core of your studies.

Published

14 Days to Exam Success

Analyzing a Case Study

Blogs, Wikis, Podcasts and More

Brilliant Writing Tips for Students

Completing Your PhD

Doing Research (2nd edn)

Getting Critical (2nd edn)

Managing Stress

Planning Your Dissertation

Planning Your Essay (2nd edn)

Planning Your PhD

Posters and Presentations

Reading and Making Notes (2nd edn)

Referencing and Understanding Plagiarism (2nd edn)

Reflective Writing

Report Writing

Science Study Skills

Studying with Dyslexia (2nd edn) Success in Groupwork

Time Management

Wheres Your Argument? Writing for University (2nd edn)

MANAGING STRESS

POCKET STUDY SKILLS

Kate Joseph and Chris Irons

Kate Joseph and Chris Irons 2018

All rights reserved. No reproduction, copy or transmission of this publication may be made without written permission.

No portion of this publication may be reproduced, copied or transmitted save with written permission or in accordance with the provisions of the Copyright, Designs and Patents Act 1988, or under the terms of any licence permitting limited copying issued by the Copyright Licensing Agency, Saffron House, 610 Kirby Street, London EC1N 8TS.

Any person who does any unauthorized act in relation to this publication may be liable to criminal prosecution and civil claims for damages.

The authors have asserted their rights to be identified as the authors of this work in accordance with the Copyright, Designs and Patents Act 1988.

First published 2018 by

PALGRAVE

Palgrave in the UK is an imprint of Macmillan Publishers Limited, registered in England, company number 785998, of 4 Crinan Street, London, N1 9XW.

Palgrave and Macmillan are registered trademarks in the United States, the United Kingdom, Europe and other countries.

ISBN 9781352001778 paperback

This book is printed on paper suitable for recycling and made from fully managed and sustained forest sources. Logging, pulping and manufacturing processes are expected to conform to the environmental regulations of the country of origin.

A catalogue record for this book is available from the British Library.

A catalog record for this book is available from the Library of Congress.

Contents

Acknowledgements

We would like to thank the many people who have helped us to produce this guide. The students we have worked with over the years at UCL and other universities have been the main inspiration. Their openness and courage in sharing their experiences of the ups and downs of university life has helped us to learn how to help them manage stress and other difficult feelings. Several students also commented on the book and we would like to thank them in particular.

University colleagues have also been instrumental in advising and supporting us: Barry Keane and Catherine McAteer (Managers at UCL Student Psychological Service), Richard Irons (Academic Registrar, University of Derby) and colleagues from the Compassionate Mind Foundation.

Thanks too to Sallie Godwin for her inventive illustrations and to Helen Caunce and Kate Williams at Palgrave for their guidance in making the project happen.

Finally, a thank you to Adam and Korina for their enthusiasm and encouragement.

Introduction

University is a time of change. It involves new academic and social experiences, and for many, new responsibilities, such as managing finances and fitting studies around work. The changes can trigger a range of feelings, from excitement and joy, to apprehension, anxiety, and loneliness sometimes all at once! Transitions occur at different stages of university life, and any of these can contribute to feelings of stress.

Transitions at different stages of university

If youre reading this, it may be that youve been finding life at university difficult recently, or that someone thought it might be helpful for you or for someone you know. The five parts of this book will help you to understand what stress is, why you experience it, and crucially, what you can do to manage it.

What this Pocket Guide can do

This guide can help you to:

learn about what stress is, and why we experience it

understand what happens in the brain and body when you get stressed

identify your stress and anxiety triggers

learn new coping strategies to manage stress from two evidence-based approaches: Cognitive Behavioural Therapy and Compassion Focused Therapy

plan your time to prevent stress from becoming overwhelming

learn to look after yourself to manage the ups and downs of university life

find out what other sources of help and support are on offer.

What this Pocket Guide cant do

This guide cant help:

with specific psychological or mental health issues (e.g. depression, Obsessive Compulsive Disorder, Attention Deficit Hyperactivity Disorder, Aspergers Syndrome, psychosis) that may require treatment from a trained professional

if you are very distressed. If this is the case you should seek professional help through your GP or University Counselling Service

if you are in crisis or need urgent support. If this is what youre experiencing, you can go to your GP or the Accident & Emergency Department in your local hospital (see also, Ideas for Further support, p. 98 for crisis helplines).

Many people find it hard to manage stress alone. So, if you feel you need more support or longer-term counselling or therapy, see Ideas for Further Support, for accredited therapy organisations, p. 98 .