12/09/2018

CBT Skills Training Webinar- Outline and outcomes

Manage Stress & Feel Calmer
• 1. Introduction - What is Stress and how can it be measured and
monitored?

• 2. What is CBT and how can it help with stress and the impacts of
stress?

• 3. What are the physical impacts of stress and how can we manage
these impacts?

• 4. What other training webinars are available and what topics do they
cover?

1. Introduction- What is stress and how can it be measured? What does your personal stress graph look like ?

What factors impact our stress levels ? External vs Internal factors which impact our stress

• Different responsibilities that we have • External • Internal

• Work • Work environment • Our own expectations to manage
• Family the external factors.
• Family/Relationships
• How much we prioritise our own
• Friends/ Social interests/ Hobbies • Friends/Social interests/Hobbies wellbeing/ sense of self worth/self
• Life Events (in the past, current ones and worries about the future) • Health conditions respect.
• Health • Local area? • Health
• Helpful vs unhelpful coping
strategies
• Our view over control over our life/
Our ability to be assertive in
relation to the external factors

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What are your battery

What apps do we draining apps?
have in our life? What parts of your life
drain you and cause
? ? ? you large amounts of
stress?

What is CBT?

• What can we do to manage

our stress levels?

• Cognitive Behavioural
Training (CBT)

Situation
Situation Example
Interview

Thoughts
Thoughts Will I get it ?
Is it the right move for me?

Physical symptoms
Physical symptoms Emotions
Emotions Body’s alarm system
Anxiety, Fear,
triggered off.

Behaviour
Behaviour Keep going to the loo
Avoid going for them

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What are the physical symptoms of Stress? What are the physical symptoms of Stress?
• Anxiety
• Poor sleep
• Diet
• Irritable
• Health problems
• Headaches
• Appetite Changes

What are the physical Impacts of stress and how do

What is the link between stress and anxiety? they link with the fight and flight system?
• Stress = The build up of pressure and feeling overloaded physically
mentally or emotionally

• One of the most common symptoms of stress is anxiety

The Body’s Alarm System

How can we manage the physical symptoms of stress?
HEAD:
Thoughts racing, HEART/Chest
Blurred Vision, Dry Mouth Heart Racing, beating
Dizzy, Light headed, faster, palpitations
Difficulty concentrating. Sharp pain in chest • 1. Special place relaxation
LUNGS: Breathing Becomes STOMACH: Feel sick or
quicker and shallower. nauseous.
• 2. PMR for stress and muscle tension
ARMS, HANDS & LEGS
Fidgety, INTESTINE & BLADDER
Difficult to stay still, muscle Need the toilet more
tension ,
Sweaty hands
frequently • 3. White noise/ Natural sound

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1.Special Place Exercise 2. Progressive Muscle Relaxation (PMR)

• Sometimes there can be a physical build up of stress which can

1. Choose a special place lead to tension in our neck, back and headaches.

2. Think of that place in detail • PMR relaxation was developed to help release tension in the
muscles
3. Think of a word phrase linked to it
4. Link the word and phrase together • Going through the different muscle groups tensing and releasing
the tension.

• Starting with the head and going to the feet.

3. White Noise Natural Sound Making Changes

• Listening to white noise or natural sounds can help the body relax and
unwind and sleep.
• Also many videos available on Youtube specifically for this purpose.
• Many apps available including Atmosphere
• From todays Webinar has there been anything that
has been helpful in terms of your understanding
and management of stress?

• If so what is one thing that you will take from this

Webinar to incorporate into your work/schedule?

CBT Training Webinars available Further Courses

• Help with “What if?” worries, Overcoming Worry & (GAD) Webinars • Feeling stressed, feeling negative, Overcoming Negative & Unhelpful
thoughts webinar.
part 1 & 2
• Help with understanding and managing panic Webinar
• Help with “Self critical thoughts” e.g. I’m not good enough –
Overcoming Low self Esteem using CFT Webinar
• Overcome Anxiety & Face Fear

• Frustration or Difficulty in a relationship with • Feeling low in mood and motivation or Putting ourselves under too
partner/friend/colleague/relative. This maybe linked to problems much pressure, Try Overcoming Low Mood, Low energy, Low
being assertive with someone – Become more Assertive motivation webinar
&Communicate more effectively Webinar

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Date (All On a How long Cost Places CPD

Webinar Title Friday at 11am does it available certificate
unless stated last? issued
otherwise)
CBT Skills Training Webinar – Manage Stress & Feel Calmer 14-Sep 60 minutes Free 15 Yes
CBT Skills Training - Overcome Worry & GAD - part 1 21-Sep 60 minutes £20 15 Yes
CBT Skills Training - Overcome Worry & GAD - part 2 28-Sep 60 minutes £20 15 Yes
CBT Skills Training - Overcoming Low Self-Esteem using CFT - 05-Oct 60 Minutes £20 15 Yes
CBT Skills Training - Become more Assertive - Communicate 12-Oct 60 Minutes £20 15 Yes
more effectively
CBT Skills Training Webinar – Manage Stress & Feel Calmer 26-Oct 60 minutes Free 15 Yes
CBT Skills Training - Overcome Low mood, Low energy and 09-Nov 60 minutes £20 15 Yes
Low motivation
CBT Skills Training - Overcoming panic 16-Nov 60 minutes £20 15 Yes
CBT Skills Training - Overcoming negative & unhelpful 23-Nov 60 minutes £20 15 Yes
thoughts
CBT Skills Training - Overcome Anxiety & Face Fear 30-Nov 60 minutes £20 15 Yes
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