Chapter 3   managing stress
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Chapter 3 managing stress Presentation Transcript

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