This document discusses strategies for managing workplace and financial stress. It provides tips for effective time management including daily planning, prioritizing tasks, and delegation. It also discusses the importance of emotional intelligence and assertive communication. Additionally, it addresses common causes of financial stress and provides recommendations for taking control of spending, implementing budgets, reducing debt, and seeking professional advice.
3. Workplace StressWorkplace Stress
List common Factors causing stress in the
workplace.
As a group which are most important to
you?
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4. Time ManagementTime Management
Time management self-assessment exercise.
Planning
What are the advantages of planning?
1 minute you spend in planning, you will gain 10 in
execution.
“Failing to plan, is planning to fail.”
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5. Time ManagementTime Management
Daily Planning
Stephen Covey planning matrix.
Divide tasks into Four Quadrants:
I. Urgent, Important
II. Not Urgent, Important
III. Urgent, Not Important
IV. Not Urgent, Not Important
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9. Time ManagementTime ManagementPrioritising Tasks.
Spend the last 10-15 minutes of each work day prioritizing and
scheduling your tasks.
Execute the most important task in the first 90
minutes of the workday.
Try to put items from the "important and non-urgent" quadrant
in the first 90 minutes of each day.
A, B, C.
'A' are activities which ABSOLUTELY must get done now.
urgent and important.
'B' are those that BETTER get done soon. Tasks that are
important but not urgent.
'C' are those that could WAIT for now. Neither urgent nor
important.
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10. Prioritising ExercisePrioritising Exercise
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How to Prioritise Tasks
Is the task urgent and
important?
YES Do you need to complete
it today
YES Take immediate action A Task
NO NO
Is the task urgent or
important?
YES Is there a deadline to work
towards?
YES Set time aside to
complete task
OR
Set a realistic
deadline
B Task
NO NO
Is the task routine? YES Does the task help you to
work more efficiently?
YES Allocate time to complete
the task
C Task
NO NO
Don’t do it – discard
it
Is the task necessary? YES Save the task for a quiet
time
C Task
11. DelegationDelegation
What are you going to delegate? Who too?
Give an overview. Describe the responsibility in detail.
Solicit questions, reactions, and suggestions.
Listen comments and respond empathetically.
Ask for commitment and offer help/Back-up assistance.
Be encouraging. Express confidence in their ability.
Checkpoints, deadlines, and ways to monitor progress.
Keep in contact. But delegating means let go.
Recognise and reward.
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12. Emotional Intelligence.Emotional Intelligence.
Emotional Intelligence– being aware of your
emotions, being in control of them, rather than
having them control you.
Its the ability to recognise and manage your feelings
and those of others.
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15. Handling a difficult Co-Handling a difficult Co-
workerworker
How do You handle a difficult co-worker?
Go To HR: Be specific, document, don’t make
personal attacks.
Address the Offending Party directly: Be assertive
rather than aggressive.
Let it roll of your back: Choose your battles.
Look for A New Job.
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16. CommunicationCommunication
What is Communication? Why Is it important?
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Aggressive Assertive Passive
What is it?
Standing up for our own
rights by violating others’
rights
What is it?
Communicating in a clear, honest,
candid way which respects our
point of view and that of others.
What is it?
Not able to stand up for your
rights, or doing so in a way that
is not heard
How is it expressed?
Expressing needs,
thoughts/feelings
inappropriately, assuming our
opinions are more important
than others
How is it expressed?
Expressing needs,
thoughts/feelings appropriately,
while acknowledging the rights of
others. Finding common ground
where conflict arises
How is it expressed?
Expressing needs,
thoughts/feelings in an
apologetic, cautious, self
damaging way, believing needs
are less important than others’
Characteristics
Arrogance, Attacking,
Contempt, Belittling,
Bullying, Intolerance,
Intimidating
Characteristics
Calm, Composed, Focused,
Sensitive, Clear, Respectful, Win-
Win.
Characteristics
Unsure, Weak, Timid, Long-
winded, Indecisive, Apologetic,
People pleasing.
17. Assertive CommunicationAssertive Communication
Ensures your needs are met and considering the needs of
others.
It gives clear information about what needs in a non
threatening manner.
Stick to factual descriptions, not labels or judgements.
Body confidence: stand up straight, look in the eye, relax.
Use a firm but pleasant tone.
Don’t assume you know what the others motives are.
Listen and ask questions! Understand the other’s point of
view.
Think Win-Win: Find a compromise or a way to get both
ends met.
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18. Becoming more assertiveBecoming more assertive
Use “I” messages: Focus is on how you are feeling and
how you are affected by their behaviour.
When you (behaviour), then (results of their
behaviour), I feel (how you feel).
“When you arrive late, I have to wait and I feel
Frustrated”
Assertiveness exercise 2.
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19. Saying NoSaying No
No, Because, But ........
Example: Your boss asks you do a favour. Its beyond your
job description, but within his scope of duty as a boss. Do
you say “No” and run the risk of making him angry or say
“Yes”, after all you need the job.
However if you do this, you know he will be asking you to do
more things. You will run the risk of job overload and
increased stress.
How could you say no without upsetting him?
What could you say?
How would you say it?
When would you say it?
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20. Job SatisfactionJob Satisfaction
Clarify: Goals, Roles, Responsibilities,
Values. Assertive Communication.
Find rewards and recognition: If not in
your job treat yourself!. Acknowledge
yourself.
Maintain a Balanced lifestyle.
Think Positive: Change your attitude.
Know Yourself and know your personality.
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22. Financial StressFinancial Stress
Common Factors causing Financial stress.
Mortgages and Bills: High Debt.
Redundancy.
Parenthood.
Unexpected expenses: Home/ Health/ Family.
Inheritance.
Loss of Savings.
Tax returns.
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23. Financial StressFinancial Stress
Widespread:
7/10 reported being stressed about finances.
Sinking or Treading water.
Not enough income (spending increases to fit
income!)
Effects:
Unhealthy coping Behaviours.
Less money for Self-Care.
Lost Sleep.
Unhealthy Emotions.
Conflict.
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24. Financial StressFinancial Stress
Spending is out of Control.
Get out of the mindset: Take control.
“Its Nobody’s fault in particular”. Simon
Kelly
Take responsibility.
Ways of taking control:
Find out where you stand.
Implement systems that can help: Budgeting.
Learn to save money/cut costs.
Work Toward getting out of debt.
Get professional advice.
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25. Financial StressFinancial Stress
Finding out where you stand:
Cash flow Statement.
Expense (-) and Revenue (+).
List all your expenses (-) and all your income (+).
Gives you a picture of where you stand.
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Paychecks $2,500.00 Car Insurance $250.00 Food $350.00 Income $2,600.00
Interest $100.00 Cell Phone $50.00 Entertainment $200.00 Fixed Exp. $1,430.00
Student Loans $180.00 Variable Exp. $550.00
Rent $950.00
Total Exp. $1,980.00
$620.00
Monthly Budget
Income Fixed Expenses Variable Expenses Totals
Disposable Income
26. Financial StressFinancial Stress
Prioritising and Budgeting:
Look at the cash flow statement.
Essential V Non-essential
How can you even out/ reduce expenses.
E.g. 12 month gas and electricity bills (budget plans)
Look at how much you need for each category
of essential spending.
Is there room for personal savings? (10%)
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27. Financial StressFinancial Stress
Working Towards Getting out of debt
Look at your sources of debt.
Look at which debt is holding you back, costing most
interest.
E.g. Credit card
Loan Consolidation.
Re-negotiating Payments: Use cash flow/ budgeting
plans.
Ask family members: 2.2% in Ireland, 6% in USA.
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28. Financial StressFinancial Stress
Saving Money/ Cutting Costs.
Look at essential items.
Can you reduce the amount you spend on
essential items?
E.g. Food: Impulse buying, take-aways, eating out.
Look at non-essential items?
Can you reduce or remove the need for these?
Changing habits.
Look at areas where you are habitually spending.
Change your thoughts/ relationship to money.
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29. Financial StressFinancial Stress
Get Professional Advice.
Financial Services Advisor (may cost money).
MABS (www.MABS.ie).
Website has budget calculator and other resources.
Talk .
Partner, Family member, Peer Group, Friend.
Reframe .
Avoid fighting over money.
Remain Calm and Connected, Get a Clear view.
Focus on solutions and Work together.
Take a break
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30. Financial StressFinancial Stress
Redundancy.
One survey rated redundancy as a more
stressful life event than divorce or moving
house.
Effects confidence, self-worth and self-esteem.
Feelings: Shock, Disbelief, Anger, Loss.
The sense of not being in control.
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Editor's Notes
Inadequate time to complete the job properly No clear job description or chain of command No recognition or reward for doing well No way to voice complaints Too much responsibility with too little authority Unco-operative fellow workers Job insecurity Prejudice in the workplace Unpleasant or hazardous working conditions No opportunity to use personal talent and ability effectively
Planning will keep you on course in achieving your goals and objectives. Planning is the difference between being REACTIVE and PROACTIVE. When you don’t plan, you end up responding to the day’s events as they occur. Set priorities. Reduce stress. 1 minute you spend in planning, you will gain 10 in execution.
Why Is effective communication important? Reflects the ability to act out of choice. Express feelings and opinions without losing control of them. Express likes and dislikes, accept compliments. Know when and how to say yes and no. You say how you feel, ask for what you need and keep your word. Seek first to understand. We are far more likely to get others to listen if we listen fully to their viewpoint.
Do assertivness exercise 1. “ You” comes off more of a judgement. “ I enjoyed talking with you.” “ I like to watch horror movies.” “ I feel hurt that you talked about me behind my back.”
"I'm sorry. That's not a priority for me right now." "I can't help you on this now, but I can get to it next week. Would that be okay?" "I have so much on my plate now I don't know when I can get to it. But I do know someone over here who can help you now.“ "I have made so many commitments to others, it would be unfair to them and you if I took on anything more at this point." "I don't know how soon I can help you on this, but I will get back to you as soon as I am free to help you.“ "Sure I can help you with your request as long as we both agree and understand that the item I agreed to do for you yesterday is going to have to wait." "Before I take this over from you, what do you think we ought to do about it?“ "I would like to help you out on this but you understand I don't have the resources available to do the right job for you." “ I’d love to help you out, but I’m just swamped with my own work already. I couldn’t possibly do justice to your project that it rightfully deserves."