Manage time to manage stressManage time to manage stress

Effective time management is a key approachto preventing avoidable stress. Keep yourselforganized and plan ahead. Anticipate yourpeak stress times and clear your schedule asmuch as possible to be able to focus on themost important assignments, exams andother schoolwork. Keep a running “to do”list, and keep doing the tasks on your list inorder of their priority.

Keep out of the rut with routinesKeep out of the rut with routines

Work on developing productive, healthyroutines; you will likely notice a dramaticdrop in your stress levels. Routines automatecertain decisions about time managementand work that can help you stay on top ofyour schedule. Adequate sleep, a good diet,and exercise are crucial to preparing yourmind and body to handle daily stressors.Developing regular study routines will helpyou to keep up with school work and preventthe need for last-minute work on deadlinesand cramming for exams which can add toyour stress.

HabitsHabits

Many coping mechanisms are not effective atalleviating stress and may, over the long term,be harmful. For example, smoking, alcoholand drug use, and indulging in junk foodbinges are simply means of masking thestress. Know what is best for your body andyour emotional and mental health; breakaway from bad habits and form good ones.

Stress Management at UniversityStress Management at University

version 1/1version 1/1

2001 Learning Skills Program, 2001 Learning Skills Program,

Counselling and Development CentreCounselling and Development Centre

148 Behavioural Sciences Building148 Behavioural Sciences Building

York University,York University,

4700 4700 Keele Street,Keele Street,

Toronto, OntarioToronto, Ontario

M3J 1P3M3J 1P3

Online at : Online at : http://www.yorku.ca/cdchttp://www.yorku.ca/cdc

Contact Brian PoserContact Brian Poser

Phone: 416Phone: 416 ⋅⋅736736 ⋅⋅52975297

E-mail: bposer@yorku.caE-mail: bposer@yorku.ca

The Counselling and Development Centre (CDC)The Counselling and Development Centre (CDC)recognizes that the diversity of the universityrecognizes that the diversity of the universitycommunity is a source of excellence, enrichment andcommunity is a source of excellence, enrichment andstrength. The CDC affirms its commitment to humanstrength. The CDC affirms its commitment to humanrights, and in particular to the principle that everyrights, and in particular to the principle that everymember of the York community has a right to equitablemember of the York community has a right to equitabletreatment without harassment or discrimination on thetreatment without harassment or discrimination on thegrounds prohibited by the grounds prohibited by the Ontario Human Rights CodeOntario Human Rights Code,,including including race, ancestry, place of origin, citizenship,race, ancestry, place of origin, citizenship,creed, sex, sexual orientation, age, marital status, orcreed, sex, sexual orientation, age, marital status, ordisability.disability.

AcademicStress

ManagementTips to help you make the grade!Tips to help you make the grade!

Learning Skills Program,Learning Skills Program,

Counselling and Development CentreCounselling and Development Centre

York UniversityYork University

Online at : Online at : http://www.yorku.ca/cdchttp://www.yorku.ca/cdc

Contact Brian PoserContact Brian Poser

Phone: 416Phone: 416 ⋅⋅736736 ⋅⋅52975297

E-mail: bposer@yorku.caE-mail: bposer@yorku.ca

How do you know you’re stressed?How do you know you’re stressed?

How do you feel when you’re stressed? Doyou have physical, mental, or emotionalsignals that tell you you’re stressed? Your firstline of defense against stress may be to reduceyour symptoms of stress. Taking a walk,doing yoga, meditating, and “venting” aboutyour stress are common examples ofsymptom reduction strategies. They aregeared to relieve the more commonsymptoms of stress. Once your symptomsare relieved a little, you’ll be ready to identifythe source of stress (if it isn’t already apparentto you).

Identify your stressorsIdentify your stressors

Before you will be able to manage your stresseffectively, you need to know where yourstress is coming from. Time pressures, makingthe adjustment to university life, finances,leaving home, living independently,relationships, and balancing work, school anda personal life may all contribute to yourstress. Knowing where your stress comes fromcan help you to concentrate your stressmanagement where it will matter most.Taking time out to deal with your stressorshead-on can make a big difference in yourday to day experience of stress.

Problem SolvingProblem Solving

Problem-solving approaches help toeliminate the sources of stress. By cutting offstress where it starts, problem-solvingstrategies help you reduce the stress you carryon a day-to-day basis.

Good/Bad StressGood/Bad Stress

Your frame of mind is crucial; your reactionto the stressor is the true source of yourstress. Stress is not necessarily a bad thing.Stress may actually be good for you and, inmoderation, may improve your ability toperform certain tasks. Too much stress,however, can leave you feeling anxious,overwhelmed, burnt-out, or even depressed.Not only negative events (e.g., failing acourse) can cause stress; even positive events(e.g., starting university, graduating) can bestressful. Your goal is to moderate your stresslevel, not cut stress out all together.

Let it Out!Let it Out!

Talk to someone during times of high stress -- a close friend, family member, an academicadvisor, a classmate, or the course instructor.Form a support group of classmates whoshare similar work- and stress-loads to helpget you through difficult times. Just writingdown your stressors can sometimes makethem seem a little less frightening and canhelp put things into perspective. If your stressis getting out of control, it may be time tospeak with a professional counsellor.

AdaptationAdaptation

Learn to adapt to life’s unavoidable realities.There will be certain stressors that you cannotchange. For example, exams, essays anddeadlines are unchangeable aspects ofuniversity education. Learning to cope withthese realities (perhaps by building neededskills) can help you to deal more effectivelywith the stress such realities cause.

How to keep improvingHow to keep improving

As you implement your stress managementtechniques, it will be important to monitorhow well they are working. Is theresomething that you are doing to managestress that really works well? You’ll want tokeep doing that. Is there some way yourespond to stress that tends not to reduceyour stress very well or that tends to makeyour stress worse? You may want to changeapproaches and try something else.Persistently dealing with stress in ineffectiveways will only add to your stress. Learn toevaluate and adapt your strategies. Give somethought to how you could responddifferently and more effectively in order tomoderate your stress.

Links to information on the internetLinks to information on the internet

Look under “Stress” at:http://counseling.uchicago.edu/vpc/http://counseling.uchicago.edu/vpc/

MindTools:http://www.mindtools.com/smpage.htmlhttp://www.mindtools.com/smpage.html