Exam Pass Notes

Download (Word)

Key Takeaways

• CBT techniques: best when a specific negative thought or belief is driving stress.
• CBT Five-Part Model: helps map the full stress cycle, including physical sensations, behaviour, thoughts and context.
• Mindfulness: helps restore attention to the present when stress disrupts concentration.
• Acceptance-Based Stress Management: suited to real, unavoidable stressors where frustration increases strain.
• ACT: supports taking valued actions despite difficult thoughts and feelings.
• Self-compassion: useful when stress quickly leads to self-criticism, shame or perfectionism.
• Resilience training: strengthens recovery, boundary-setting and perspective when pressure accumulates over time.
• Progressive relaxation: effective when stress primarily causes muscle tension and bracing.
• Physical exercise: helps when poor recovery, low energy, stiffness or shift-to-shift carry-over are problems.
• Techniques can complement each other: many people combine an in-the-moment method with a longer-term approach.

Choosing Your Next Full Course

• Choose CBT techniques for a structured way to identify and challenge unhelpful thoughts.
• Choose the Five-Part Model to map a repeating stress pattern across body, behaviour, thoughts and environment.
• Choose mindfulness for short attention resets between tasks and resident interactions.
• Choose ABS if you are often stressed by situations you cannot change quickly.
• Choose ACT for support to act in line with your values even when stressed.
• Choose self-compassion if you are hard on yourself after setbacks or awkward moments.
• Choose resilience training for practical strategies to recover, set boundaries and maintain wellbeing.
• Choose progressive relaxation if your stress shows mainly as jaw, neck, shoulder, back or breathing tension.
• Choose physical exercise to build a sustained habit that improves recovery, mood, sleep and energy.
• Choose more than one when you have both immediate symptoms and longer-term stress patterns.