Stress management


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Stress management

  1. 1. STRESS MANAGEMENT Prof. Syed Amin Tabish FRCP (London), FRCP (Edin.), MD, FAMS
  2. 2. Time for change • Many students discover the need to develop their time management skills when they arrive at college • Unlike high school where teachers frequently structured your assignments and classes filled your day, in college, you will have less inclass time, more outside of class work, and a great deal of freedom and flexibility
  3. 3. Why Time Management is Important • "The Time Famine" •Bad time management = stress
  4. 4. STRESS • Every person constantly strives to reach and maintain a level of equilibrium • As this equilibrium level is disturbed by environmental and internal strain, the likelihood of disease increases • Each person has a level of stress tolerance • When this level is exceeded the person breaks down
  5. 5. Stress • Stress is an adaptive response mediated by individual differences &/or psychological processes and an event that places excessive demands on person
  6. 6. Stress • Stress is never a result of one single cause It is created by factirs like: • Pressure at work • Too many social commitments • An uncomfortable working environ • Lack of effective time management • Disturbed family life
  7. 7. How much stress • Moderate amount of stress is GOOD and can improve one’s performance, efficiency & productivity • But too much of it may generate disabling emotions leading to anxiety, tension, difficulty in thinking clearly
  8. 8. Stress Factors • • • • • • • • • • Unrealistic expectations of self Lack of organization Poor time management Feeling of inadequacy Low self esteem Financial problems Family demands Marriage Competitiveness Frustration
  9. 9. Stress • Interpersonal • Job related
  10. 10. Stress Classification of Individuals: TYPE A Behaviour • High probability of Heart attack • High degree of drive & ambition • Extremely competitive • Aggressive • TYPE B • High level of patience • Takes time to enjoy • works at more leisurely pace
  11. 11. Stress Symptoms • • • • • • • • • General irritability Palpitations High BP Depression/hyper-excitation Dryness of mouth Emotional istability Urge to cry or run and hide Inability to concentrate Prone to accidents
  12. 12. Coping with Stress • Physical Exercise • Sensitivity Training (T-Groups): individuals are brought together and placed in an environment in which they are permitted to pour out frustrations, anxieties and fears freely • Executive sabbatical • Relaxation
  13. 13. Relaxation • • • • • • Meditation Prayer Yoga Spiritual activities Biofeedback A Quiet environment
  14. 14. Managing Your Time • Managing your time successfully implies accomplishing what is most important for you • When you don’t accomplish what you truly want , you may feel confused, compromised, and frustrated
  15. 15. Goals/Priorities/Plann ing Drucker's Dictum: Doing things right is not as important as doing the right things.
  16. 16. Questions to always ask • Why am I doing this? • What is the goal? • How will I succeed? • What happens if I chose not to do it?
  17. 17. Inspiration •"If you can dream it, you can do it" -- Walt Disney • Disneyland was built in 366 days
  18. 18. Planning is Important •Failing to plan is planning to fail •Plan Each Day •Plan Each Week •Plan Each Semester
  19. 19. Everyone has Good and Bad Times • Find your creative/thinking time. Defend it ruthlessly, spend it alone • Find your dead time: Schedule meetings, phone calls, and mundane stuff during it.
  20. 20. Advantages of Time Management • gain time • motivates and initiates • reduces avoidance • promotes review • eliminates cramming • reduces anxiety
  21. 21. Advantages of Time Management • You need to manage time effectively if you’re going to be successful. Better time management skills can: • improve your grades • help you keep stress in check
  22. 22. Planning Tools • A Monthly Planner • A Weekly Objectives List • A Weekly Planner • A Time Log
  23. 23. How much time is enough? • The time you spend on task has some relationship to the quality of work you end up producing • A good gauge to follow is to perform 2-3 hours of College work outside class for every hour of class time • For a full-time student with a 15 hour of class per week load the recommendation is to do between 30 and 45 hours of homework each
  24. 24. Procrastination • According to O’Brien (2002) up to 40% of university students experience procrastination as a problem • Taraban (1999) reported that students do most of the work near academic deadlines and failed to make appropriate use earlier in the term.
  25. 25. HOW COME I NEVER HAVE ENOUGH TIME? • Do you have trouble finding enough time to study? • Do you frequently find yourself rushing to places, missing deadlines, feeling you have insufficient time for relaxation and personal relationships, or having a general sense of being overwhelmed?
  26. 26. How come ! • Do you realize that you probably have as many as 168 hours(7 D x 24 H) of available time each week? • If you go to bed at midnight and wake up at 8:00 a.m., you are sleeping 56 hours a week, leaving 112 waking hours.
  27. 27. HOW COME I NEVER HAVE ENOUGH TIME? • Combine those 30 hours with two hours a day for eating and personal care, and • You still has 68 hours of available time a week. • Even if you study 30 hours a week, you still have a considerable amount of time left----38 hours--for other activities!
  28. 28. Principles of Using Time Effectively • The first is efficiency, the most output for the least input. Students: • who plan • use their study schedule efficiently • avoid wasting time • are able to get their work done with the minimum amount of time
  29. 29. The TM Cycle
  30. 30. Steps to Improved Time Management • Create a semester schedule • Assess and plan your work load each week • Adjust your plan each day • Evaluate your schedule
  31. 31. Reading and Study Time Read in three steps: • In the first step, survey the material by reading the titles, sub-titles, bold print, italics, definitions, topic sentences, summaries, and conclusions. • This will provide you with an overview of the chapter, give you direction, and help you to see the details in relation to the whole.
  32. 32. Second Step • Form questions out of the titles and sub-titles using the Six Keys to Reading -- who, what, why, when, where, and how; then read to select what you want to learn.
  33. 33. Third Step • Review the material you have selected or marked for learning in order to assimilate it.
  34. 34. Study Time II • Spend half your reading and study time in reproducing • Mere reading is mere impression • In an hour of study the individual who spends half of the time trying to write, say, or think about what he or she has read will be able to reproduce twice as many ideas as the individual who spends all of the time in passive reading of the material in that book
  35. 35. Study Time III • After you have read your book, close it, and then attempt to recall what you have read, review to fill in any gaps in your knowledge or to find the right words to express the ideas, re-test yourself and review again. • The cycle is read and recite, read and recite, read and recite until you feel confident in your knowledge
  36. 36. Review when forgetting is greatest The greatest amount of forgetting usually occurs within the first 24 hours after study  • Notes taken today or material read today should be reviewed that same day • If the material is in outline form, underlined, probably only ten percent of the total assignment need be reviewed.  • This should normally take 15 minutes for each subject