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  • Hey what's up guys and welcome to my

  • second video this week, I know that's pretty rare

  • and to make it rarer still, this is

  • actually my first full collaboration video.

  • So this week I partenered up with my friend Jess

  • who runs another channel about studying and

  • learning called fittingly, Study with Jess,

  • and I thought it'd be really cool to do a video

  • on how to manage stress since we're just about

  • into finals right now and hopefully you'll be able to

  • use some of the tips in this video to

  • manage any stress that you're feeling.

  • - Hi everyone, so when I was studying my

  • post-graduate diploma of psychology,

  • I learned a great deal about stress

  • but also some really effective techniques that you

  • can implement throughout the year to help you

  • feel more calm and stay on top of your stress levels.

  • So I'm going to be sharing with you my top five tips

  • for reducing stress and staying calm throughout the

  • busy school year but before I get into that, I actually

  • wanted to cover what is stress and what happens in

  • our body when we start to feel stressed, so stick around.

  • So what is stress?

  • Stress is your body's reaction to any change in the

  • environment that requires an adjustment or a response.

  • The body then reacts to these changes with either

  • physical, mental or emotional responses.

  • So in daily life, we often use the term stress to mean

  • something negative, but that's not actually the case.

  • Stress can either be positive or negative,

  • known as eustress or distress.

  • So eustress is the term used for describing positive stress

  • and this is the kind of stress that motivates us,

  • increases our focus, gets us excited

  • and increases our performance.

  • Some examples of eustress could be receiving a

  • promotion, starting a new job or having a child.

  • In contrast to eustress, distress is the term used

  • for describing negative stress and this is the kind

  • of stress that impairs our focus, leaves us feeling

  • anxious or nervous, often it's perceived as outside of

  • our coping abilities and impairs our performance.

  • And some examples of distress could be losing a job,

  • sickness, or the death of a loved one.

  • So what happens to our body when we start to feel stressed?

  • In the event of stress our bodies defense systems

  • are activated in a rapid and automatic response

  • known as the fight or flight mode.

  • Your body then releases stress hormones

  • called cortisol and adrenaline

  • which cause your heart to beat faster,

  • your breathing to quicken, your blood pressure

  • to rise and your senses begin to sharpen.

  • Also your body is preparing you to

  • either fight or flee the situation.

  • So how much stress is too much stress?

  • Some stress is good, in fact it actually helps to

  • improve our performance and increase our focus

  • so that we can execute a task more effectively.

  • But at what point does having too much

  • stress impair our performance?

  • The inverted U model

  • or Yerkes-Dodson law shows the relationship

  • between stress or arousal and performance.

  • This model, demonstrated by a bell-shaped curve,

  • says that up to a point stress actually improves

  • our performance, but when it becomes too high

  • it makes our performance drop rapidly.

  • So let's put this graph into perspective, shall we?

  • For example, you sit down at your desk to take an exam,

  • as you turn that page over, you can feel

  • your heart start to beat a little bit faster.

  • You can feel your breath start to quicken.

  • You feel wide awake and focused

  • and maybe even a little bit eager

  • to keep turning those pages and tackle that exam.

  • This scenario would be demonstrated by

  • the middle of the curve, showing that you've

  • experienced an optimal level of stress

  • and your performance is actually improving.

  • But what if we actually turned up the level of

  • cortisol and adrenaline pumping through your body?

  • This time you sit down at your desk to take an exam,

  • and as you turn that page, your breathing quickens,

  • you feel a pit at the bottom of your stomach

  • and the thought of actually trying to fathom

  • what these questions are becomes overwhelming.

  • This scenario would be demonstrated by the

  • bottom of the curve, showing that you've

  • actually experienced too much stress

  • and your performance is impaired.

  • So how can we manage stress to

  • stop it from getting the better of us?

  • Well here are my top five tips.

  • Tip number one is to do some deep breathing.

  • So when doing deep breathing you're actually

  • switching on your parasympathetic nervous system

  • to create a calming effect.

  • Try to increase your exhalations to

  • be longer than your inhalations.

  • Breathing in to the count of four

  • and then breathing out to the count of six

  • can have a really calming effect on the mind.

  • Tip number two is to use positive self talk.

  • Write down on a set of flash cards some

  • positive statements starting with I.

  • This way you can pull them out at any time

  • that you need and read over them to get

  • you into a more positive mindset.

  • Some examples of what you might like to write down,

  • especially if you're just about to have a test,

  • would be I know that I have studied to the best of

  • my abilities or I have survived exams before,

  • and my favorite is I'm going to ace this exam.

  • Tip number three is to seek support.

  • So talking to a family member, a friend, or even

  • a staff member can really effective because

  • it reminds us that we're not alone

  • and often they'll come up with some

  • really effective strategies as well.

  • The next tip is to exercise and get outdoors regularly.

  • So when you exercise you're able to reduce your

  • cortisol levels and also produce endorphins

  • to make you feel better.

  • The other great thing about exercising regularly

  • is that it promotes a good night's sleep.

  • Tip number five is to engage in self care.

  • Make sure you set aside at least 30 minutes

  • every day to do something nice for yourself.

  • Don't get consumed in all of your work

  • and end up neglecting your own personal needs.

  • It's important to prioritize yourself

  • and have some important me time every day

  • so that you don't end up feeling burnt out or run down

  • close to the end of the year or even sooner.

  • Some examples of what you might like to

  • do for yourself could be to read a book,

  • go to the park, play with a pet or even see your friends.

  • So there are my top five tips for managing stress

  • and I hope you found them helpful.

  • All right, I'm gonna hand you back over to Thomas.

  • All right guys so I really hope you enjoyed Jess's part

  • of the video and before I close this video out

  • I've just got a couple of different

  • things I want to mention.

  • Number one, if you're looking for some more

  • note taking hacks, I actually made a video about that

  • topic on her channel, so you can click

  • right there to watch it and also I just really

  • encourage you to go over to Jess's channel

  • and check out some of her videos and subscribe

  • if you like them because she's one of the few people

  • that is also dedicating all of her time to making

  • videos about studying and learning here on YouTube.

  • That is all I've got for this video so thanks so much

  • for watching and as always, I will see you next week.

  • (fast, upbeat music)

  • - [Voiceover] Hey there guys, thanks so much

  • for watching this video, if you enjoyed it

  • it would be awesome if you gave it a like

  • to support this channel and you can also

  • subscribe using the big red button right there to get new

  • tips on being a more effective student every single week.

  • You can also pick up a free copy of my book on

  • earning better grades by clicking the picture of the book

  • and if you missed the other video I did this week

  • It's over how to build a study schedule for your finals

  • so definitely check it out.

  • Lastly, I'm Tom Frankly at both Instagram and Twitter

  • if you want to connect or you can just

  • leave a comment down below.

Hey what's up guys and welcome to my

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A2 初級

学校のストレスを管理するためのヒント - ft. (Tips for Managing School Stress - ft. Study With Jess)

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    廖茱廷 に公開 2021 年 01 月 14 日
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