SPEED READING AND STUDY STRATEGIES Chapter 3 – managing stress
Stress <ul><li>“ The nonspecific response of the body to any demand made upon it.” </li></ul><ul><ul><li>Body’s attempt to...
To improve positive reaction . . . <ul><li>Adopt positive mental attitude </li></ul><ul><ul><li>Put on a “happy face” (Jam...
Follow a healthy physical routine <ul><li>It’s not all in your head! </li></ul><ul><ul><li>Improve sleep – most teens, col...
Follow a healthy physical routine <ul><li>Avoid caffeine and coffee </li></ul><ul><ul><li>Can keep you awake at night . . ...
Seven habits to safeguarding health <ul><li>Smoking – avoid </li></ul><ul><li>Exercise - good </li></ul><ul><li>Alcohol – ...
Reducing stressors <ul><li>Wake up half hour earlier </li></ul><ul><li>Allow yourself plenty of travel time </li></ul><ul>...
Eliminate procrasination! <ul><li>“ Nothing is so fatiguing as the eternal hanging on of an uncompleted task.” </li></ul><...
Eliminate Procrastination! <ul><ul><li>Devise ways to prevent procrastination </li></ul></ul><ul><ul><ul><li>Make your pla...
Upcoming SlideShare
Loading in...5
×

Chapter 3 managing stress

982

Published on

0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total Views
982
On Slideshare
0
From Embeds
0
Number of Embeds
1
Actions
Shares
0
Downloads
3
Comments
0
Likes
0
Embeds 0
No embeds

No notes for slide

Chapter 3 managing stress

  1. 1. SPEED READING AND STUDY STRATEGIES Chapter 3 – managing stress
  2. 2. Stress <ul><li>“ The nonspecific response of the body to any demand made upon it.” </li></ul><ul><ul><li>Body’s attempt to adjust to any type of demand </li></ul></ul><ul><li>Stressors – sources of stress </li></ul><ul><ul><li>Can be responded to in positive or negative fashion </li></ul></ul><ul><ul><ul><li>Can help you rise to the occasion </li></ul></ul></ul><ul><ul><ul><li>Plunge into “sea of anxiety, worry, hostility, or despair” </li></ul></ul></ul><ul><ul><ul><li>Overall approach to life and the number of stressors faced at any one time determine response to stress </li></ul></ul></ul><ul><ul><ul><li>These factors can be controlled! </li></ul></ul></ul>
  3. 3. To improve positive reaction . . . <ul><li>Adopt positive mental attitude </li></ul><ul><ul><li>Put on a “happy face” (James-Lange Theory) </li></ul></ul><ul><ul><li>Learn to relax (Doing nothing with your muscles) </li></ul></ul><ul><ul><ul><li>Breathe deeply </li></ul></ul></ul><ul><ul><ul><li>Progressive muscle relaxation </li></ul></ul></ul><ul><ul><li>Improve self-esteem (your personal assessment of your value) </li></ul></ul><ul><ul><ul><li>Rewrite inner dialog (self-talk) </li></ul></ul></ul><ul><ul><ul><li>Build on your successes – remember something you did well, remember when you overcame an obstacle </li></ul></ul></ul><ul><ul><li>Control your time – get things done! </li></ul></ul><ul><ul><li>Take control of your life by adjusting your attitude . . . Attitude affects control; learn to let go things you can’t control (weather, test format, unexpected wait/line or traffic jam) </li></ul></ul>
  4. 4. Follow a healthy physical routine <ul><li>It’s not all in your head! </li></ul><ul><ul><li>Improve sleep – most teens, college students need more than 9.5 hours a night! </li></ul></ul><ul><ul><li>Sleep deprivation = impairment of short term memory, decision making ability, and concentration </li></ul></ul><ul><ul><li>Study – 20% college students fell asleep instantly despite averaging 7-8 hours of sleep per night. </li></ul></ul><ul><ul><li>Decreasing the amount of sleep increases time, but not productivity </li></ul></ul><ul><ul><ul><li>The problem with naps: impractical, adversely affect learning, harm sound sleep and the sleep cycle; naps generally deprive you of REM and delta sleep – “rechargers” </li></ul></ul></ul>
  5. 5. Follow a healthy physical routine <ul><li>Avoid caffeine and coffee </li></ul><ul><ul><li>Can keep you awake at night . . . </li></ul></ul><ul><ul><li>Can produce headaches or nervousness </li></ul></ul><ul><li>Develop good eating habits </li></ul><ul><ul><li>Take time for meals – avoid drive thrus, don’t work as you eat </li></ul></ul><ul><ul><li>Reduce intake of fats, simple sugars </li></ul></ul><ul><ul><li>Increase intake of complex carbohydrates </li></ul></ul>
  6. 6. Seven habits to safeguarding health <ul><li>Smoking – avoid </li></ul><ul><li>Exercise - good </li></ul><ul><li>Alcohol – very moderately or avoid altogether </li></ul><ul><li>Sleep – get the right amount 7-9.5 hours </li></ul><ul><li>Weight – maintain proper weight </li></ul><ul><li>Breakfast – don’t skip </li></ul><ul><li>Snacking – eat only small amounts between meals </li></ul>
  7. 7. Reducing stressors <ul><li>Wake up half hour earlier </li></ul><ul><li>Allow yourself plenty of travel time </li></ul><ul><li>Never wait empty-handed </li></ul><ul><li>Keep note pad handy – jot down reminders to free your mind </li></ul><ul><li>Eat dinner early – especially in college environment to avoid trivial stress </li></ul><ul><li>Don’t take work to bed with you </li></ul>
  8. 8. Eliminate procrasination! <ul><li>“ Nothing is so fatiguing as the eternal hanging on of an uncompleted task.” </li></ul><ul><ul><li>Learn why you procrastinate </li></ul></ul><ul><ul><ul><li>Fear of failure </li></ul></ul></ul><ul><ul><ul><li>Fear of success </li></ul></ul></ul><ul><ul><ul><ul><li>Don’t want to be resented </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Burden of responsibility </li></ul></ul></ul></ul><ul><ul><ul><li>Lack of time </li></ul></ul></ul><ul><ul><ul><li>Shortage of energy </li></ul></ul></ul><ul><ul><ul><li>Poor organization </li></ul></ul></ul>
  9. 9. Eliminate Procrastination! <ul><ul><li>Devise ways to prevent procrastination </li></ul></ul><ul><ul><ul><li>Make your plans a part of the public record </li></ul></ul></ul><ul><ul><ul><li>Step back and check your progress periodically </li></ul></ul></ul><ul><ul><ul><li>Let your momentum work for you </li></ul></ul></ul><ul><ul><ul><li>Use the five-minute plan </li></ul></ul></ul><ul><ul><ul><li>Be specific </li></ul></ul></ul><ul><ul><ul><li>Verbalize your excuses </li></ul></ul></ul><ul><ul><ul><li>Visualize success or completion </li></ul></ul></ul>
  1. A particular slide catching your eye?

    Clipping is a handy way to collect important slides you want to go back to later.

×