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I have found the academic side of the course very stressful due to the deadlines and amount of work needed ,employing these coping methods have helped with my concentration and eased the feeling of panic I can sometimes experience. I feel better able to organise my time and formulate plans in order to achieve my goals ,my confidence is also lifted ,this I feel is largely due the positiveness provided through yoga.
Due to the above strategies I feel that they have helped with my teaching in the respect that when I enter the classroom I feel more able to cope , as I feel less stressed, with more patience meaning the time spent teaching can be a more pleasurable experience, my tolerance levels are higher ,I feel more able to cope with stressful situations, and feel more engaged in the lesson. As I have enjoyed some "me time " I feel able to give more of myself to the students. I also feel that exercise helps with my fitness level which also helps whilst teaching as I am able to demonstrate what is required if necessary.

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Watching television on an evening with my family helps me to unwind. Losing myself in the character or the plot enables me forget any worries whilst absorbed in the programme. A survey of over 3,000 women conducted by Healthy Women, Prevention magazine, and health care communications agency GCI Health in 2019 found that watching TV is one of the top three ways women cope with stress. "TVs are an easy option," says C. Vaile Wright, Ph.D., Director, Research and Special Projects, at the American Psychological Association in Washington, D.C.

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To break up the time spent on study I may also go for a walk, the fresh air helps to clear my head, and I alternate the speed of my walks to match the way I feel, sometimes taking a gentle stroll, or I may increase the speed if I am feeling particularly frustrated as I find this helps to release any pent up feelings. Scientists have discovered physiological evidence that suggests spending time in nature reduces stress, such as observed lowered heart rates and less time spent thinking about problems and/or insecurities. Furthermore, taking a walk outside will help the brain produce endorphins, which are neurotransmitters responsible for regulating mood. (NSAU,2011).

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Initially I struggled with yoga as I tried to coordinate breathing techniques with the exercises and wondered whether yoga would in fact be helpful, but after a short while I found that I felt relaxed, and calm after each session. Some research indicates that practicing yoga can lead to improvements in physical or psychological aspects of stress. Yoga is used for the treatment of cancer patients to decrease depression, insomnia, pain, and fatigue and increase anxiety control. Yoga's ability to improve cognitive functions and reduce stress makes it appealing in the treatment of schizophrenia, because of its association with cognitive deficits and stress related relapse. In one study, at the end of 4 months those patients treated with yoga were better in their social and occupational functions and quality of life. (Chandratreya, 2011).

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Whilst doing work I often listen to music, music is a big part of my life. I love to listen to it whilst socialising and it has a large part in my teaching, so many happy experiences have been associated with music for me. I feel this helps me to feel better whilst doing my work. Listening to music can have a tremendously relaxing effect on our minds and bodies, especially slow, quiet classical music. Research finds that listening to soothing music can decrease blood pressure, heart rate, and anxiety levels in heart patients” (UMD Medical Centre, 2022). I have created my own playlist of songs I find calming which I play whilst doing work as I often find myself stressed with the overload of work. Research reveals the effect music can have on our well-being and therefore has the capability to combat stress. Patel (2019) states that music can enhance brain activity and act as a catalyst for improving health and well-being. This is proven by “The Mozart Effect”.

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Whenever I feel overwhelmed with stress I tend to use the app “Headspace”. Headspace offers a variety of features including physical exercises, meditation techniques, readings etc aimed to reduce stress, anxiety and promote a healthier wellbeing. Several published studies done by Headspace have found that the app is beneficial for mental, emotional, and social health. A 2018 study found a 14 to 28 percent reduction in stress after 10 days of using Headspace, while an earlier study showed the app improved focus by 27 percent. (Healthline, 2018).

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I ensure that I participate in some form physical exercise at least 4 times a week as I find that exercises serve as a distraction, enabling me to focus my mind elsewhere. I also feel that exercise helps with my ability to focus. The Government Department of Health (2022) suggest there is evidence that happiness is linked to the physiological processes which affect health. Negative feelings can hinder cardiovascular, immune, and endocrine systems. a recent study done by the Harvard T.H. Chan School of Public Health (2019) established that engaging in physical activity for at least 15 minutes reduces the risk of depression by 26%. Exercises is considered an antidepressant strategy as the brain releases brain releases serotonin, dopamine and norepinephrine also known as the ‘happy hormone’.

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I went on a weekend away in Budapest and been able to get away from the routine of everyday life and to be able to concentrate wholly on myself meant that I felt that my batteries were recharged and I could return back to my studies with renewed energy. "I think of these breaks as preventative care, we need to participate in them on a regular basis in order to be able to manage our stress and prevent burnout. The key is to prevent ourselves from getting to the point that we absolutely need the break." says Rachel Goldman, PhD, a licensed psychologist specialising in health and wellness.

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Connect with Friends and Family

Whenever I may feel overwhelmed with workload the most important thing for me is to connect with friends and family as they keep me grounded, help get things into perspective and help manage the challenges that I face.

The NHS provides a guide which suggest coping mechanisms based of accurate evidence to improve mental health and wellbeing.

(NHS Self-Help, 2022) state good relationships are a crucial element in protecting our mental health. They can:

-help you to build a sense of belonging and self-worth

-give you an opportunity to share positive experiences

-provide emotional support and allow you to support others.

Berkman and Breslow’s (1983) prospective study in Alameda County showed that greater overall involvement with informal social ties was associated with more positive health behaviours over a ten-year period. Also many studies suggest that the relationship between social ties and health is nonlinear so that individuals with no social ties or very few social ties show the most obvious risk of poor health (Brummett et al. 2001; Cohen et al. 1997; Seeman et al. 2002).