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How To Manage Stress And Time Workbook For 4 16 09


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How To Manage Stress And Time Workbook For 4 16 09

  1. 1. How to More Effectively Manage Your Stress and Your Time Produced and Presented by: Donna Rynda Owner & Training Consultant Make It Matter!
  2. 2. Session Objectives … <ul><li>Explain how stress management can affect time management </li></ul><ul><li>Name the four free ways to reduce our stressful tension </li></ul><ul><li>Identify the two vitamins critical for handling daily stresses </li></ul><ul><li>Complete a stress-management team quiz & a time-management self- assessment questionnaire </li></ul><ul><li>Recite the 10-word question that proactive time managers ask themselves throughout the day </li></ul><ul><li>List the Five P’s that can block effective time management </li></ul>
  3. 3. Stress Management = Time Management (and vice versa)
  4. 4. Is This Stress? Instructions: Check all the situations that you would consider to be stressful. <ul><li>Waiting in traffic </li></ul><ul><li>Waiting for the birth of a child </li></ul><ul><li>Playing a baseball game </li></ul><ul><li>Watching a baseball game </li></ul><ul><li>Getting fired </li></ul><ul><li>Getting promoted </li></ul><ul><li>Shopping for Christmas gifts </li></ul><ul><li>Unwrapping Christmas gifts </li></ul><ul><li>Running a red light </li></ul><ul><li>Going to jail </li></ul><ul><li>Finding out you’re adopted </li></ul><ul><li>Finding out you’re a millionaire </li></ul><ul><li>Fighting with your spouse </li></ul><ul><li>Making up with your spouse </li></ul>
  5. 5. What Is Stress? <ul><li>STRESS: </li></ul><ul><li>Our ____________ responses to __________ pressures. </li></ul><ul><li>(aka: the __________) </li></ul><ul><li>Action of any kind </li></ul><ul><li>causes stress. </li></ul><ul><li>Eustress = ___________ stress </li></ul><ul><li>Distress = ___________ stress </li></ul><ul><li>Stress _________ energy! </li></ul><ul><li>It is a natural and </li></ul><ul><li>____________ life force. </li></ul>
  6. 6. Research has proven that … <ul><li>Dealing with stress in a negative manner can actually demoralize us -- and _______ our health. </li></ul><ul><li>Dealing with stress in a positive manner can energize us -- and ________ our health. </li></ul>
  7. 7. The Stress Test
  8. 8. The Four Free Ways to Reduce Stressful Tension: <ul><li>B___________ </li></ul><ul><li>L___________ </li></ul><ul><li>W________ </li></ul><ul><li>W_________ </li></ul>
  9. 9. Laughter is the Best Medicine! <ul><li>According to </li></ul><ul><li>American Health Magazine – </li></ul><ul><li>“ When laughter bursts, your metabolism picks up, muscles get massaged and neurochemicals stream into the blood. You feel relaxed. And you’ve raised your guard against depression, heart disease, and pain. </li></ul><ul><li>Researchers now believe that laughter empowers the immune system as well.” </li></ul>
  10. 10. The Four Factors of Stress Management: <ul><li>Relaxation T____________ </li></ul><ul><li>D______ </li></ul><ul><li>E__________ </li></ul><ul><li>Support S______________ </li></ul><ul><li>*********************************** </li></ul><ul><li>Foods That Foods That </li></ul><ul><li>Invite Stress Fight Stress </li></ul><ul><li>_____________________________ </li></ul>
  11. 11. Can we really manage time? “ No way! No matter what you do, you really cannot m_______ time. You can’t slow it down or speed it up. All you can do is control how you s_______ it.” -- Mark Ellwood President of Pace Productivity
  12. 12. How Wisely Do I “Spend” My Time? 0 = rarely; 2 = sometimes; 4 = often <ul><li>Do I write “to-do” lists? </li></ul><ul><li>Do I prioritize my “to-do” lists according to which items have the highest payoff for me? </li></ul><ul><li>Do I finish all the items on my “to-do” list on a daily basis? </li></ul><ul><li>Do I update – in writing – my professional and personal goals? </li></ul><ul><li>Is my desk clean and organized? </li></ul><ul><li>Do I put everything in its place? </li></ul><ul><li>Do I effectively deal with interruptions? </li></ul><ul><li>Can I easily find items in my files? </li></ul><ul><li>Do I practice assertive/confident communication skills? </li></ul><ul><li>Do I allow myself quiet time during which I can work undisturbed? </li></ul><ul><li>Do I deal effectively with long-winded callers? </li></ul><ul><li>Do I focus on preventing problems? </li></ul><ul><li>Do I make the best use of my time? </li></ul><ul><li>Do I meet deadlines with time to spare? </li></ul><ul><li>Do I practice punctuality in regards to work, meetings, and professional events? </li></ul><ul><li>Do others know the best times to reach me? </li></ul><ul><li>When I’m interrupted, can I return to my work without losing too much momentum? </li></ul><ul><li>Do I do something every day to move me closer to my long-range professional and/or personal goals? </li></ul><ul><li>Can I relax during my free time without worrying about work? </li></ul><ul><li>Do I do my most important work during my peak energy hours? </li></ul><ul><li>Do I begin and finish projects on time? </li></ul><ul><li>Can others carry on most of my responsibilities when I’m absent from work? </li></ul>
  13. 13. What is the b____ u____ of my time r_____ n____? The Question ALL Proactive Time Managers Ask Often:
  14. 14. The Five P’s that Block Time Management ************************************* BLOCK #1 P_______________
  15. 15. Procrastination: <ul><li>Use a “_____” list – and update it on a regular basis. </li></ul><ul><li>Implement the “Swiss cheese” __________ to those big projects/assignments. </li></ul><ul><li>Tackle the __________ and/or unpleasant tasks first. </li></ul><ul><li>Just do it! </li></ul><ul><li>Focus on ________ tasks rather than finishing them. Take that first step! </li></ul><ul><li>Reward ________ when the job is (finally) done. </li></ul>
  16. 16. The Five P’s that Block Time Management ************************************* BLOCK #2 Procrastination P_______ D___________
  17. 17. Paperwork Disorganization: <ul><li>Organize your ______ area and your _______. </li></ul><ul><ul><li>An organized workplace has been proven to reduce stress and increase productivity. </li></ul></ul><ul><li>Make it easy for you (and/or your colleagues) to ______ what you want when you want it by __________ everything back in its place. </li></ul><ul><li>Fat ______ waste _______. </li></ul>
  18. 18. The Five P’s that Block Time Management *********************************** BLOCK #3 Procrastination Paperwork Disorganization P______ T______
  19. 19. Phone Trauma: <ul><li>Discover the best times to _______ _______ and let them know the best times to _____ _____. </li></ul><ul><li>Would an _____ be more time-efficient? </li></ul><ul><li>Return calls during your ______ productive times. It takes very little _________ to return calls and/or answer questions. </li></ul><ul><li>Stand ___ when ______ on the phone. A recent study proved that the brain’s processing speed increases as much as 20% while standing! </li></ul><ul><li>Answer your phone with this question: </li></ul><ul><ul><li>“ Hello – ____ may I help you?” </li></ul></ul>
  20. 20. The Five P’s that Block Time Management ************************************ BLOCK #4 Procrastination Paperwork Disorganization Phone Trauma P_____ D______
  21. 21. People Drop-Ins: <ul><li>When people arrive to interrupt your schedule, _____ them at the ______ and talk outside your ________. </li></ul><ul><li>When time is an issue, _______ your priority and make an ___________ for a future meeting. </li></ul><ul><li>Stand ___! Visits don’t last long this way. </li></ul><ul><li>Get rid of extra ______ in your office. You can always _____ one from somewhere else when necessary. </li></ul>
  22. 22. The Five P’s that Block Time Management *********************************** BLOCK #5 Procrastination Paperwork Disorganization Phone Trauma People Drop-Ins P___ P______ & P_________
  23. 23. Poor Planning and Prioritization: <ul><li>The key to being proactive is to plan ____ ________. </li></ul><ul><li>Plan your _____; _____ your plan. If you _____ to plan, you plan to ______. </li></ul><ul><li>If you can’t _________ it, then you can’t _________ it! </li></ul><ul><li>The single, greatest strategy in effective time management is to ___________ in relation to __________. </li></ul><ul><li>Prioritize your projects and ______ on those that will matter the most to the most people! </li></ul><ul><li>Throughout the day, ask yourself: </li></ul><ul><li>“ What is the _____ _____ of my time _____ _____?” </li></ul>
  24. 24. Control vs. Non-Control ********************************* <ul><li>What I </li></ul><ul><li>can’t control: </li></ul><ul><li>What I </li></ul><ul><li>can control: </li></ul>
  25. 25. “ While we cannot direct the wind, we can adjust the sails.” -- author unknown