Stress and Time Management

1
STRESSSTRESS
ANDAND
TIME MANAGEMENTTIME MANAGEMENT
 Stress ManagementStress Management
 Healthy ThinkingHealthy Thinking
 Time ManagementTime Management
 Stress and TimeStress and Time
Management MythsManagement Myths
Ref.- Essentials of Counseling - SMS Kabir; smskabir@psy.jnu.ac.bdRef.- Essentials of Counseling - SMS Kabir; smskabir@psy.jnu.ac.bd
Book Reference: Kabir, SMS (2017).
Essentials of Counseling. Abosar

STRESS MANAGEMENTSTRESS MANAGEMENT
 Natural part of the human experience.Natural part of the human experience.
 Provide motivation and increase ourProvide motivation and increase our
performance.performance.
 Associated with hypertension, heartAssociated with hypertension, heart
disease, headaches, and cancer. Candisease, headaches, and cancer. Can
also trigger depression, anxiety, andalso trigger depression, anxiety, and
other psychological symptoms.other psychological symptoms.
 Managing stress is all about takingManaging stress is all about taking
charge: of your thoughts, emotions,charge: of your thoughts, emotions,
schedule, and the way you deal withschedule, and the way you deal with
problems.problems.

What is Stress?What is Stress?
External CausesExternal Causes
•Getting diagnosed withGetting diagnosed with
a serious illnessa serious illness
•MovingMoving
•Failing a testFailing a test
•Having a babyHaving a baby
•Sleeping through theSleeping through the
alarm clockalarm clock
•Losing a jobLosing a job
•Being in an automobileBeing in an automobile
accidentaccident
•Being late for classBeing late for class
•Having a fight withHaving a fight with
Internal CausesInternal Causes
•Physical changes thatPhysical changes that
occur in the body-occur in the body-
- Illness- Illness
- Injury- Injury
- Being in poor- Being in poor
physical shapephysical shape
•Worrying excessivelyWorrying excessively
•Thinking negativelyThinking negatively
•Decision-makingDecision-making
•Setting unrealisticSetting unrealistic
expectations forexpectations for
ourselves/others.ourselves/others.
It is an internal reaction to events and circumstancesIt is an internal reaction to events and circumstances
that challenge us to make changes in our lives.that challenge us to make changes in our lives.

What is Stress?What is Stress?
Stress is the result of our need to adapt to change. The sourcesStress is the result of our need to adapt to change. The sources
of change, stressors, can come from one of four basic areas –of change, stressors, can come from one of four basic areas –
1.1.Environmental StressorsEnvironmental Stressors - noise, pollution, traffic and- noise, pollution, traffic and
crowding, and the weather.crowding, and the weather.
2. Physiological Stressors2. Physiological Stressors - illness, menopause, injuries,- illness, menopause, injuries,
hormonal fluctuations, and inadequate sleep or nutrition.hormonal fluctuations, and inadequate sleep or nutrition.
3. Cognitive Stressors/ Your Thoughts3. Cognitive Stressors/ Your Thoughts - the way you- the way you
think affects how you respond. Negative self-talk,think affects how you respond. Negative self-talk,
catastrophizing, and perfectionism all contribute to increasedcatastrophizing, and perfectionism all contribute to increased
stress.stress.
4. Social Stressors4. Social Stressors - financial problems, work demands,- financial problems, work demands,
family demands, social events, job interviews, examinations,family demands, social events, job interviews, examinations,
and losing a loved one.and losing a loved one.

What Does Stress Do to Us?What Does Stress Do to Us?
EmotionalEmotional
•AnxietyAnxiety
•FearFear
•NervousnessNervousness
•TirednessTiredness
•AngerAnger
•FrustrationFrustration
•IrritabilityIrritability
•ImpatienceImpatience
•UnhappinessUnhappiness
•CryingCrying
•WorryWorry
•DepressionDepression
PsychologicalPsychological
•Decrease inDecrease in
concentrationconcentration
•Loss of senseLoss of sense
of humorof humor
•Low selfLow self
esteemesteem
•ConfusionConfusion
•ForgetfulnessForgetfulness
•Unwanted orUnwanted or
repetitiverepetitive
thoughtsthoughts
•Lack ofLack of
motivationmotivation
BehaviouralBehavioural
•Mood swingsMood swings
•Blaming /Blaming /
defensivenessdefensiveness
•Nervous habitsNervous habits
(nail biting,(nail biting,
finger or footfinger or foot
tapping)tapping)
•Change inChange in
appetiteappetite
•AggressiveAggressive
•Increase inIncrease in
alcoholalcohol
consumptionconsumption
•Increase inIncrease in
smokingsmoking
•Loss of libidoLoss of libido
PhysicalPhysical
•FatigueFatigue
•HeadachesHeadaches
•BackachesBackaches
•Muscle tensionMuscle tension
(common in neck(common in neck
and shoulders)and shoulders)
•HeartHeart
palpitationspalpitations
•High bloodHigh blood
pressurepressure
•IndigestionIndigestion
•UlcersUlcers
•DifficultyDifficulty
sleepingsleeping
•Low immunity toLow immunity to
colds etc.colds etc.Ref.- Essentials of Counseling - SMS Kabir; smskabir@psy.jnu.ac.bdRef.- Essentials of Counseling - SMS Kabir; smskabir@psy.jnu.ac.bd

How Can Stress ManagementHow Can Stress Management
Counseling Help You?Counseling Help You?
 Explore the underlying causes of stressExplore the underlying causes of stress
and anxiety.and anxiety.
 Examines thoughts, feelings andExamines thoughts, feelings and
behaviors that contribute to stress.behaviors that contribute to stress.
 Gain self-understanding and insight,Gain self-understanding and insight,
including identifying stress triggers.including identifying stress triggers.
 Offers tailor-made coping strategies toOffers tailor-made coping strategies to
manage stressful situations.manage stressful situations.
 Improve ability to handle pressures.Improve ability to handle pressures.
 Learn techniques and tools that areLearn techniques and tools that are
effective for the long-run.effective for the long-run.

What Can You DoWhat Can You Do
About Stress?About Stress?
The good news is that you can learn ways toThe good news is that you can learn ways to
manage stress. To get stress under control-manage stress. To get stress under control-
 Find out what is causing stress inFind out what is causing stress in
life.life.
 Look for ways to reduce theLook for ways to reduce the
amount of stress in life.amount of stress in life.
 Learn healthy ways to relieveLearn healthy ways to relieve
stress or reduce its harmfulstress or reduce its harmful
effects.effects.

Unhealthy Ways ofUnhealthy Ways of
Coping with StressCoping with Stress
•
SmokingSmoking
•
Consuming too muchConsuming too much
alcoholalcohol
•
Overeating orOvereating or
undereatingundereating
•
Zoning out for hours inZoning out for hours in
front of the TV orfront of the TV or
computercomputer
•
Withdrawing fromWithdrawing from
friends, family, andfriends, family, and
activitiesactivities
•
Acting out behaviorActing out behavior
(including physical(including physical
aggression)aggression)
•
Using pills or drugs toUsing pills or drugs to
relaxrelax
•
Sleeping too muchSleeping too much
•
ProcrastinatingProcrastinating
•
Filling up every minute ofFilling up every minute of
the day to avoid facingthe day to avoid facing
problemsproblems
•
Taking out your stress onTaking out your stress on
others (lashing out, angryothers (lashing out, angry
outbursts, physicaloutbursts, physical
violence)violence)
•
Quitting jobs,Quitting jobs,
relationships, etc.relationships, etc.
•
Denying that a problemDenying that a problemRef.- Essentials of Counseling - SMS Kabir; smskabir@psy.jnu.ac.bdRef.- Essentials of Counseling - SMS Kabir; smskabir@psy.jnu.ac.bd

Healthier Ways to Manage StressHealthier Ways to Manage Stress
Dealing with Stressful Situations: TheDealing with Stressful Situations: The Four A’sFour A’s
Change theChange the
situationsituation
■■ AvoidAvoid thethe
stressor.stressor.
■■ AlterAlter thethe
stressor.stressor.
Change yourChange your
reactionreaction
■■ AdaptAdapt to theto the
stressor.stressor.
■■ AcceptAccept thethe
stressor.stressor.

Stress Management Strategy (SMS)Stress Management Strategy (SMS)
SMS # 1.SMS # 1. Avoid Unnecessary StressAvoid Unnecessary Stress
 Learn how to say “no”.Learn how to say “no”.
 Avoid people who stress you out.Avoid people who stress you out.
 Take control of your environmentTake control of your environment
 Avoid hot-button topics.Avoid hot-button topics.
 Pare down your to-do list.Pare down your to-do list.

SMS # 2.SMS # 2. Alter the SituationAlter the Situation
 Express your feelings insteadExpress your feelings instead
of bottling them up.of bottling them up.
 Be willing to compromise.Be willing to compromise.
 Be more assertive.Be more assertive.
 Manage your time better.Manage your time better.

SMS # 3.SMS # 3. Adapt to the StressorAdapt to the Stressor
 Reframe problems.Reframe problems.
 Look at the big picture.Look at the big picture.
 Adjust your standards.Adjust your standards.
 Focus on the positive.Focus on the positive.
 Adjusting your attitude.Adjusting your attitude.

SMS # 4.SMS # 4. Accept the ThingsAccept the Things
You Can’t ChangeYou Can’t Change
 Don’t try to control theDon’t try to control the
uncontrollable.uncontrollable.
 Look for the upside.Look for the upside.
 Share your feelings.Share your feelings.
 Learn to forgive.Learn to forgive.

THEORIES OF COUNSELINGTHEORIES OF COUNSELING
C. Person CenteredC. Person Centered
(Carl Rogers)(Carl Rogers)
View of Human NatureView of Human Nature
Role of the CounselorRole of the Counselor
Goals of therapyGoals of therapy
TechniquesTechniques

QuestionsQuestions
AnswersAnswers
SMS Kabir; smskabir@psy.jnu.ac.bdSMS Kabir; smskabir@psy.jnu.ac.bd

SMS Kabir; smskabir@psy.jnu.ac.bdSMS Kabir; smskabir@psy.jnu.ac.bd

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