Time and stress management for students by IFMSA trainer the training was comcucted in 2 hours and the "learining moment" at the end was held with a music backgroud (soundtrack of the movie self/less https://www.youtube.com/watch?v=yUD36DNajV8 ) when every one of the attendees tell a short story when he was in a great a stress and how he managed to get out of it or conquer it.

1. Amr El Sebaey
IFMSA trainer since Aug 2015
MSSA-Menoufia member since Oct 2013
4th Year medical student

2. ‫انهارده؟‬‫ليه‬‫جايين‬‫احنا‬

4. Time and Stress Management

5. Why time management?

6. Because..
• Time is limited
• You can accomplish more with less
effort
• Improved decision making ability
• Reduce stress
• Free time is necessary

7. ImportantorUrgent??

8. Time management
chart

9. So..
• Answering the phone is
• Going to the dentist regularly is
• Getting rice for dinner today
• Reading funny emails or checking Facebook is
urgent
important
Is both important
and urgent
neither important nor urgent

10. TIPS

11. I. Set a Goal
Plan

12. Failing to plan is
planning to fail.
You can always change
your plans later but
only if you HAVE

13. II. Write everything

15. Evaluate what you do

16. III.Deadlines

17. IV.

18. More working hours?
Focused small sessions?
or
V.

19. Prime productivity time
VI.
-Defend it
-Tell your family & friends
-Interruption that lasts for 6-9
mins requires 4-5 mins recovery
(5 interruptions kills an hour!!)

20. To get what you
want, stop doing
what isn’t working
i.e‫بعد‬ ‫اللي‬ ‫على‬ ‫خش‬ ‫و‬ ‫الصعب‬ ‫السؤال‬ ‫سيب‬‫ه‬

21. VII. Multitasking?

22. VIII. Tomorrow’s to do list

23. Result?

24. Productivity

25. Questions?

26. What is stress?

27. Stress is the reaction people have to excessive
pressures or other types of demand placed upon
them

28. Stress is a condition or feeling, experienced
when a person perceives that demands exceed
the personal and social resources.

29. S = P > R• Stress occurs when the pressure is greater than the resource

30. Types of stress
• External
• Internal

31. EXTERNAL STRESSORS
• Physical Environment
• Social Interaction
• Organisational
• Major Life Events
• Daily Hassles

32. INTERNAL STRESSORS
• Lifestyle choices
• Negative self - talk
• Personality traits

33. Time for video!

35. ‫؟‬ ‫اقتنع‬ ‫مين‬!

36. It’s how you feel about stress!
• Over an 8-year-study 182,000 died not from
stress but from thinking that stress is bad for
health and causing death
• Another study about stress.
Participants were told that any counter stress
activity from the body, like increase in heart rate
or breathing is just a good sign of stress not a bad
one.
that lead to NORMAL blood vessels at the
end of the study
Source: TED Talk, How to make stress your friend I Kelly McGonial

38. “Until you accept
responsibility for the
role you play in creating
or maintaining it, your
stress level will remain

39. Stress management theories

40. What do youthink??

44. ‫؟‬ ‫ايه‬ ‫وال‬ ‫طيب‬ ‫نفسنا‬ ‫في‬ ‫نولع‬ ‫وال‬

45. What do youthink??
Brain storming

46. • We all respond to stress differently so, there’s no
“one size fits all” solution to managing stress.
• No matter how powerless you may feel in the face
of stress, you still have control over your lifestyle,
thoughts, emotions, and the way you deal with
problems.
• Stress management involves changing the stressful
situation when you can, changing your reaction
when you can’t.

47. #1 Get moving

48. #2 Engage socially
Interacting with another person face-to-face making
eye contact, listening in an attentive way, talking can
quickly calm you down.

49. #3 Avoid unnecessary
stress
• Learn how & when to say “No”
• Know your limits
• Avoid people who stress you out

50. #4 Alter the situation
• Express your feelings instead of bottling them
up.
• Be willing to compromise
• Manage your time better

51. Small discussion
#5 adapt to the stressor
#6 accept things youcan’t change

52. #5 Adapt to the stressor
• Look at the big picture
• Reframe problems (Try to view stressful situations
from a more positive perspective)
• Adjust your standards (perfectionism is a major
stressor)
• Major life changes as marriage, moving to a
new city or losing a job may all be a stressors
you cant control but you should change how
you respond to them.

53. #6 Accept things you
can’t change
• Don’t try to control the uncontrollable (e.g.
people behavior)
• Learn to forgive.

54. #7 Make time for
fun and relaxation
•Liquid hug!

55. #8 Adopt a healthy
lifestyle
• Eat healthy food.
• Reduce caffeine and sugar.
• Avoid alcohol, cigarettes, and drugs.
• Get enough sleep.

57. Stress management theories
• Get moving
• Engage socially
• Avoid unnecessary stress
• Alter the situation
• Adapt to the stressor
• Accept the things you can’t change
• Make time for fun and relaxation
• Adopt a healthy lifestyle

58. Learning moment!

59. Want more?
• Course: Mindfulness for wellbeing and peak
performance – futurelearn.com
• App: smiling mind (both IOS and Android)

60. Thank you <3
Contact
Mail:amrelsebaey18@gmail.com
Fb.com/amr.elsebaey.3