Time & Stress Management Rowanna Smith, Careers Consultant
Aims Of The Session By the end of this session you will be able to: Recognise the importance of life balance Identify how your time is wasted Identify stress and its causes Develop strategies for time and stress management
Intellectual / Academic Life Balance Social Emotional / Spiritual Physical / Psychological
Life Balance Productive Time Measure of how much we can do or produce Includes fixed time commitments Often lacks flexibility Restorative Time Activities essential for daily living May require scheduling Often more flexible
Time Bandits: How Is Your Time Wasted? In groups discuss and list on post its
How Do You Spend Your Time? Conduct a time analysis Analysis time spent on activities planned vs unplanned?
Tackling The Time Bandits In groups, come up with solutions to the time bandits
Time Management Strategies Make a plan & stick to it Prioritise & link: Short medium - long term Plan work & play, everything takes time Diary/calendar exams & coursework deadlines Reward system Do not allow others to control your time (calls, emails, TV) Multitasking vs single focus: complexity of task Break down large tasks into manageable chunks Involve other people Co-operate Delegate
Quick In-Tray Time Saver Urgent Do it now Plan to do it Not urgent Delegate Bin it
Other Tips Identify your distracters & manage them One thing on your desk/pc desktop at a time Work with your biological clock When you start to procrastinate stop When you are stuck, go out & exercise Internet work without it Plan & manage the time you spend online
Symptoms of Stress What happens to your mind & body when you are under stress?
Symptoms of stress Frequent headaches, jaw clenching or pain Neck ache, back pain, muscle spasms Light headedness, faintness, dizziness Dry mouth, problems swallowing Frequent colds Difficulty breathing, frequent sighing Sudden attacks of panic Excess anxiety, worry, guilt, nervousness Increased anger, frustration, hostility Depression, frequent or wild mood swings Increased frustration, irritability, edginess Increased or decreased appetite Insomnia, nightmares, disturbing dreams Difficulty concentrating, racing thoughts Forgetfulness, disorganization, confusion Difficulty in making decisions Feeling overloaded or overwhelmed Frequent crying spells or suicidal thoughts Feelings of loneliness or worthlessness Overreaction to petty annoyances Obsessive or compulsive behaviour Lies or excuses to cover up poor work Excessive defensiveness or suspiciousness Social withdrawal and isolation Constant tiredness, weakness, fatigue Increased smoking, alcohol or drug use Excessive gambling or impulse buying
Stressors What are the main causes of stress for you?
Stressors Examinations Deadlines Returning to study Pressure of combining paid work and study Difficulty in understanding work demands Leaving assignments to the last minute Out of control debts Poor housing Overcrowding Noise Adjusting to life in a new environment or country Break up of relationships Loneliness Balancing the demands of a family with studying Parents or problems at home Very often stress results from an accumulation of many different pressures which build up gradually without us noticing.
Combating stress Identify the causes Tell someone how you are feeling Achievable strategies that suit you
Nutrition, Exercise & Sleep! Reduce consumption of caffeine, alcohol and nicotine! Avoid refined and processed foods & increase dietary fibre Drink the equivalent of at least six 8-oz. glasses of water every day Give yourself time to eat properly Take up regular exercise Seven to nine hours of restful, uninterrupted sleep is particularly important during times of high stress & anxiety
Additional Strategies Be aware of how you are feeling seek support early Accurately plan your time; working backwards from the deadline date using Outlook Calendar & Tasks can be effective Book Me Time into your diary in advance, particularly before & after peak work times Practise relaxation techniques such as controlled breathing & meditation Consider doing Yoga, Tai Chi or Pilates for muscular relaxation & stretching Make use of resources on campus: http://www.exeter.ac.uk/wellbeing/counselling/ http://www.exeter.ac.uk/wellbeing/complementarytherapies/ http://www.exetervoice.co.uk/ http:///exeter/help/
Time & Stress Management Rowanna Smith, Careers Consultant