The document provides guidance on stress and time management. It begins by discussing how stress works, including defining stress, the fight or flight response, and consequences of stress. It describes different types of stress such as acute, episodic acute, chronic, and post-traumatic stress. It then discusses where to start with stress management, including using a rule of thumb to recognize stress sources, taking an adult vulnerability stress test, and learning top ten stress management strategies. It teaches about using power anchors to create positive emotional states and provides steps to create a personal power anchor. Finally, it previews upcoming sections on time management that will cover setting goals, prioritizing, using a priority matrix, and creating a time management plan.

1. Stress and Time
Management
GROUP GUIDANCE

2. Stress Management
Adapted from the books:
“Stress Solution: An Action Plan To Manage The Stress In Your Life” by Lyle H. Mller, Ph.D., and Alma
Dell Smith, Ph.D., ABPP, with Larry Rothstein, Ed.D.
“Stress Management: A Comprehensive Guide to Wellness” by Edward A Charlesworth, Ph. D. &
Ronald G. Nathan, Ph.D.

3. Before we start:
Reset what you’ve learned in
the past

4. FACT OR MYTH?
Stress is the same for everybody.
MYTH

5. FACT OR MYTH?
There is a good stress.
FACT

6. FACT OR MYTH?
Stress is everywhere, so you can’t do
anything about it
MYTH

7. FACT OR MYTH?
The most popular methods for
reducing stress are the best ones.
MYTH

8. FACT OR MYTH?
No symptoms, no stress.
MYTH

9. FACT OR MYTH?
Only major symptoms of stress require
attention.
MYTH

10. What you will learn:
1.HOW STRESS WORKS
1. What is stress.
2. The fight or Flight Response
3. The Consequences
2.THE TYPES OF STRESS
1. Acute
2. Episodic Acute
3. Chronic
4. Post-Traumatic
3.WHERE YOU START
1. The Rule of Thumb
2. Adult Vulnerability Stress Test
3. Get Started: Top Ten Strategies for Widely Effective Stress Management
4. Power Anchor
5. Create Your Own Power Anchor

11. HOW STRESS WORKS
What is stress?
The state of dynamic tension created when you
respond to perceived demands and pressures
from outside (External) and from
within yourself (Internal)
HOW STRESS WORKS

12. What is stress?
External Demands and Pressures
Stressors that comes from outside of us
•Physical Demands and Pressures
HOW STRESS WORKS

13. What is stress?
External Demands and Pressures
Stressors that comes from outside of us
•Psychosocial Demands and Pressures
HOW STRESS WORKS

14. What is stress?
Internal Demands and Pressures
Stressors that comes from inside of us
HOW STRESS WORKS
•Basic Demands and Pressures

15. What is stress?
Internal Demands and Pressures
Stressors that comes from inside of us
HOW STRESS WORKS
•Psychological Demands and Pressures

16. What is stress?
Internal Demands and Pressures
Stressors that comes from inside of us
HOW STRESS WORKS
•Self-Fulfilment Demands and Pressures

17. Stress Facts
Psychological research shows that we can pay
attention only to seven items, plus or minus two, at
a time.
HOW STRESS WORKS
Stress happens when demands and pressures
compete for attention.
Your internal and external demands and pressures
mixed up producing a burden of demands and
pressures competing for your attention.

18. Situation
HOW STRESS WORKS
A scheduled dinner date with a girlfriend/boyfriend.
ERROR 404:
NO
GIRLFRIEND/BOYFRIEND
FOUND

19. Situation
HOW STRESS WORKS
A dinner with the barkada.
Hungry
Heavy rain: you
have no rain gears.
Friends are
confused where &
what to eat.
Restaurant
comfort room is
not available
It’s getting late. Mother
called you to go home.
You don’t want her to be
angry. (walay uwan sa inyo)
If you leave,
friends will be
upset.
You realized your
wallet and other
gadgets were
stolen from your
bag.
LBM
Anxious

20. The Fight or Flight Response
HOW STRESS WORKS
Stimulus
(through sensory organs)
Nervous System Activates the brain,
especially the hypothalamus
Adrenal Gland Secretes cortisol, epinephrine
and norepinephrine
Liver
(converts glycogen to glucose)
Heart
(increase heartbeat)
Lungs
(speeds up breathing)
Digestive System
(slows down digestion)
Muscular System
(responds to the threat through
reflexes)

21. The Consequences
You can only push yourself so hard for so long. When you
exceed your physical limits of responding, something in
your body breaks down: mentally and/or physically. They
occur within seven discrete physiological systems:
HOW STRESS WORKS
Neuromuscular System
Loss of muscle Muscle twitching Cramping
Numbness Tingling

22. The Consequences
HOW STRESS WORKS
Parasympathetic Nervous System
Ulcer Gastritis
IndigestionNausea
Sympathetic Nervous System
Heart Disease
High blood pressure
Chest Pain
Irregular heart beats

23. The Consequences
HOW STRESS WORKS
Limbic System
Anxiety Irritability
AggressionMood swings
Neocortical System
Disorientation
Memory loss
Inability to learn Loss of focus
Inability to sleep Linked with Alzheimer's

24. The Consequences
HOW STRESS WORKS
Endocrine System
Diabetes Irregular menstruation
Loss of appetiteLoss of sexual desire

25. TYPES OF STRESS
Not all stress is bad. It can trigger the fight-or-flight
mechanism to help you respond to an emergency.
TYPES OF STRESS
Stress affects everyone differently, and too much
stress can cause serious health issues
Stress is a part of life and needs to be managed in
order to be healthy and happy.

26. ACUTE STRESS
Short-lived and beneficial
TYPES OF STRESS
Symptoms includes:
Headache Stomach Aches Sweating
Heart palpitation Breathlessness Dizziness
Treatment:
Rest Relaxation

27. EPISODIC STRESS
Frequent acute stress
TYPES OF STRESS
Symptoms includes:
Headache Persistent tension Over stimulation
Hypertension Chest pains
Treatment:
Lifestyle changes Counseling
Can affect interpersonal skills

28. CHRONIC STRESS
Suffering from demands and pressures for a
prolonged period of time
TYPES OF STRESS
Feeling:
Depressed Miserable Disheartened
Treatment:
Medication Counseling
Associated with:
Ill health Drug use Violence Suicide
Targeted Behavioral Therapy

29. POST-TRAUMATIC STRESS DISORDER
A serious potentially debilitating condition that can
occur in people who have experienced or witnessed:
TYPES OF STRESS
Natural Disaster Serious Accident Terrorist Incident
Treatment:
Medication Psychotherapy
Feeling:
Guilt Mental Distress Anxiety Depression
Loss of loved one
War Violence Rape Life-threatening events
Or Both

30. WHERE YOU START
WHERE YOU START

31. Rule of Thumb
Recognize the source of your
stress.
WHERE YOU START
Is it internal of external?

32. Adult Vulnerability Stress Test
WHERE YOU START
_________ 1. 1I eat at least one hot, balance meal a day.
_________ 2. I get seven to eight hours of sleep at least four nights a week.
_________ 3. I give and receive affection regularly.
_________ 4. I have at least one relative within 50 miles (80 km) on whom I can rely.
_________ 5. I exercise to the point of perspiration at least twice a week.
_________ 6. I smoke less than half a pack of cigarettes a day.
_________ 7. I take fewer than five alcoholic drinks a week.
_________ 8. I am the appropriate weight for my height.
_________ 9. I have an income adequate to meet basic expenses.
_________ 10. I get strength from my religious beliefs.
_________ 11. I regularly attend clubs or social activities.
_________ 12. I have a network of friends and acquaintances.
_________ 13. I have one or more friends to confide in about personal matters.
_________ 14. I am in good health (including eyesight, hearing, teeth).
_________ 15. I am able to speak about my feeling when angry or worried.
_________ 16. I have regular conversations with the people I live with about domestic problems,
e.g., chores, money and daily living issues.
_________ 17. I do something for fun at least once a week.
_________ 18. I am able to organize my time effectively.
_________ 19. I drink fewer than three cups of coffee(or tea or cola drinks) a day.
_________ 20 I take quiet time for myself a day.
_________ Total Score
HOW VULNERABLE ARE YOU TO STRESS?
(1) Always; (2) Almost Always;(3) Sometimes; (4) Almost Never; (5) Never
Scoring:
Add the score and
subtract 20
Interpretation
0 – 24
Slightly Vulnerable
25 - 49
Somewhat Vulnerable
50 - 75
Seriously Vulnerable
Above 75
Extremely Vulnerable

33. Get Started
WHERE YOU START
Organize Yourself
Control Your Environment
Love Yourself
Reward Your Body
Exercise Your Body
Relax Yourself
Rest Yourself
Be Aware of Yourself
Feed Yourself
(Do not Poison your body)
Enjoy Yourself
Ten Strategies for
Stress
Management

34. Power Anchor
The Four Steps to Anchoring:
• Elicit powerful desired state
• Anchor: provide a specific stimulus (touch, sign or sound) as the state
changes and time it as the person approaches the peak of the state
• Revert the person’s state to the baseline or “break state”
• Set off the anchor to test
Mnemonic: EARS
WHERE YOU START
The Five Keys to Anchoring:
• The Intensity of the Experience
• The Timing of the Anchor
• The Uniqueness of the Anchor
• The Replication of the Stimulus
• Number of times (repetition can substitute for intensity)
Mnemonic: I-TURN

35. Power Anchor
Practical Personal Anchors
• Set-up other anchors using different/unique body
movement that are practical and can be elicited anytime.
Examples of practical body movements and positive
anchors are:
WHERE YOU START
1 Point finger to the top of your head -anchor “I’m intelligent”
2. Nod your head -anchor “I can”
3. Sit-up or stand-up straight -anchor “I’m confident”
4. Hands in prayer position -anchor “I’m close to God”
5 . Open and close hand -anchor “I’m curious”
6. Karate chop -anchor “time’s up!”
7. Body in relax position -anchor “I’m peaceful or relaxed”

36. Create Your Own Power Anchor
Step 1: Powerful Emotions to Anchor
List at least 1 memorable experience per emotion.
• Love and Warmth ___________________________________________
• Gratitude ___________________________________________
• Curiosity ___________________________________________
• Excitement/Passion ___________________________________________
• Determination ___________________________________________
• Flexibility ___________________________________________
• Confidence ___________________________________________
• Cheerfulness ___________________________________________
• Vitality ___________________________________________
• Contribution ___________________________________________
Step 2: Choose your personal body movement
Step 3: Chose your personal positive anchor
Step 4: Anchor your Powerful Emotions
Close your eyes and think about the feelings you had in every memorable experience. Memorize it.
Feel it. Then, anchor your personal body movement and personal positive anchor to it.
WHERE YOU START

37. Time Management

38. What you will learn:
1.SETTING YOUR GOALS
1.How to set your goals
2.SET PRIORITIES
1. Six steps of Prioritization
3.THE PRIORITY MATRIX
4.CREATE YOUR OWN PLAN

39. SETTING YOUR GOAL
Goals motivate us to ACT.
Goals help us overcome the
barriers to our personal and
business productivity.
SETTING YOUR GOAL

40. How to set your goal
Be S.M.A.R.T.
S - Specific
SETTING YOUR GOAL
M - Measurable
A - Attainable
R - Realistic
T – Time bound

41. SET PRIORITIES
Prioritization
is the process of doing the
important first
SET PRIORITIES

42. Six Steps of Prioritization
A “To-Do” list is the main tool to help you set goals and
priorities. Use a pad of paper. Remember to:
SET PRIORITIES
1. Write one item per line
2. Put a date on the paper
3. Keep your list where you can see it
4. Cross out finished task
5. Transfer unfinished task to a new list
6. Make a new list for each day

43. THE PRIORITY MATRIX
THE PRIORITY MATRIX

44. CREATE YOU OWN PLAN
CREATE YOU OWN PLAN
Make a list of your tasks for this month and write the
deadline (date & time):
Task/What you want to do: Deadline
1. ___________________________________ ____________
2. ___________________________________
3. ___________________________________
4. ___________________________________
____________
____________
____________
5. ___________________________________ ____________
6. ___________________________________ ____________
7. ___________________________________ ____________
8. ___________________________________ ____________
9. ___________________________________ ____________

45. Plot you tasks
CREATE YOU OWN PLAN
MY PRIORITY MATRIX
Date Time Task
____ ____ _______________
____ ____ _______________
Date Time Task
____ ____ _______________
____ ____ _______________
Date Time Task
____ ____ _______________
____ ____ _______________
Date Time Task
____ ____ _______________
____ ____ _______________

46. Ora et Labora
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