Time and Stress

Management for

Students

Jonathan M. Anastacio

School of Mechanical Engineering

STRESS MANAGEMENT

myths about stress and time management

Myth #1: All stress is bad. No, there's good and bad stress. Good stress is excitement, thrills, etc. The goal is to recognize personal signs of bad stress and deal with them.

Myth #2: Planning my time just takes more time. Actually, research shows the opposite.

Myth #3: I get more done in more time when I wisely use caffeine, sugar, alcohol or nicotine. Wrong! Research shows that the body always has to "come down" and when it does, you can't always be very effective then after the boost.

Myth #4: A time management problem means that there's not enough time to get done what needs to get done. No, a time management problem is not using your time to your fullest advantage, to get done what you want done.

Myth #5: The busier I am, the better I'm using my time. Look out! You may only be doing what's urgent, and not what's important.

Myth #6: I feel very harried, busy, so I must have a time management problem. Not necessarily. You should verify that you have a time management problem. This requires knowing what you really want to get done and if it is getting done or not.

Myth #7: I feel OK, so I must not be stressed. In reality, many adults don't even know when they're really stressed out until their bodies tell them so. They miss the early warning signs from their body, for example, headaches, still backs, twitches, etc.

myths about stress and time management

what is stress?

In simplest terms, stress is the opposite of relaxation.

Although we commonly think of stress coming from the frustrations and low points in life, high points and achievements are stressful as well. – Ups – Downs

– Jubilation – Depression

– Promotion – Termination

– Marriage – Divorce

– Birth – Death

what is stress?

Eustress – positive stress

Distress – negative stress

In the above example, the first reaction is

called eustress, or positive stress. The

second is the all too familiar distress, or

negative stress. While coping with eustress

is easier than dealing with distress, the truth is that whether positive or negative, stress

is stress!

what is stress?

Stress raises your level of adrenaline, which

results in an increase in heart rate,

respiration, and blood pressure.

These increases make bodily organs work

harder.

Over the long term, reducing stress is

critical to combatting such illnesses as heart

disease, high blood pressure, and stroke.

causes of stress

Simply put, stress has one cause— our perceptions of and reactions to the situations that occur in our lives. Stress can be caused by something as simple as breaking a fingernail or by something as serious as losing a finger. In addition, the positive events in our lives can be as stressful as the negative ones.

While anything that causes stress is called a stressor, generally the stress we worry about most is distress. This negative stress can be caused by either processive stressors or systemic stressors.

processive stressors /

systemic stressors

Processive stressors are those that elicit what is called the “fight or flight” reaction. When we believe we are in danger, the pituitary gland automatically sounds an alarm by releasing a burst of adrenocorticotropic hormone (ACTH), which in turn signals the adrenal glands to release the “stress hormones” adrenaline and cortisol.

Systemic stressors are our bodies’ automatic physiological responses to stress, such as the loss of equilibrium (dizziness) that you feel before you faint or the release of acid that turns and churns

your stomach during a stressful situation.

causes of stress

Major Life Changes that can be Stressful – Geographic mobility.

– Going to college.

– Transfer to a new school.

– Marriage.

– Pregnancy.

– New job.

– New life style.

– Divorce.

– Death of a loved one.

– Being fired from your job.

causes of stress

Environmental Events that can be

Stressful

– Time pressure.

– Competition.

– Financial problems.

– Noise.

– Disappointments.

stress symptoms

There are several signs and symptoms that

you may notice when you are experiencing

stress. These signs and symptoms fall into four

categories:

– Feelings

– Thoughts

– Behavior

– Physiology

stress symptoms

Feelings

– Feeling anxious.

– Feeling scared.

– Feeling irritable.

– Feeling moody.

stress symptoms

Thoughts

– Low self-esteem.

– Fear of failure.

– Inability to concentrate.

– Embarrassing easily.

– Worrying about the future.

– Preoccupation with thoughts/tasks.

– Forgetfulness.

stress symptoms

Behavior – Stuttering and other speech difficulties.

– Crying for no apparent reason.

– Acting impulsively.

– Startling easily.

– Laughing in a high pitch and nervous tone of voice.

– Grinding your teeth.

– Increasing smoking.

– Increasing use of drugs and alcohol.

– Being accident prone.

– Losing your appetite or overeating.

stress symptoms

Physiological

– Perspiration /sweaty hands.

– Increased heart beat.

– Trembling.

– Nervous ticks.

– Dryness of throat and mouth.

– Tiring easily.

– Urinating frequently.

– Sleeping problems.

– Diarrhea / indigestion / vomiting.

– Butterflies in stomach.

– Headaches.

– Premenstrual tension.

– Pain in the neck and or lower back.

– Loss of appetite or overeating.

– Susceptibility to illness.

tips on stress

management

Become aware of your own reactions to stress.

Reinforce positive self-statements.

Focus on your good qualities and accomplishments.

Avoid unnecessary competition.

Develop assertive behaviors.

Recognize and accept your limits. Remember that everyone is unique and different.

Get a hobby or two. Relax and have fun.

tips on stress

management

Exercise regularly.

Eat a balanced diet daily.

Talk with friends or someone you can trust about your worries/problems.

Learn to use your time wisely:

– Evaluate how you are budgeting your time.

– Plan ahead and avoid procrastination.

– Make a weekly schedule and try to follow it.

Set realistic goals.

Set priorities.

When studying for an exam, study in short blocks and gradually lengthen the time you spend studying. Take frequent short breaks.

Practice relaxation techniques. For example, whenever you feel tense, slowly breathe in and out for several minutes.

managing school stress

Look at school as your temporary business

When businesses need help, they find it

Plan your work and work your plan

Learn to prioritize

Choose u-friendly subjects

Cramming is a good way to get cramped!

Be on time

exams: College Stress to

the nth

power

Find out as much as you can about

the exam

Study for the type of test

Know where you’re going

Get organized the night before

Eat before the exam

Dress for success

TIME MANAGEMENT

We cannot make

time…

We can only manage

the time we’ve got.

Remember that time is

MONEY.

Benjamin Franklin Advice to a young tradesman

time management tips

Assess how you spend your time.

Identify your obligations.

Prioritize your obligations.

Schedule your activities.

Note important dates and deadlines.

Strategize your time management

Weekly time survey: How much

time do you really have?

Weekly time log: How are you

really spending your time?

1. Assess how you spend

your time.

2. Identify your obligations.

Academic: Classes, labs, studios,

rehearsals, group meetings, etc.

Vocational: Work hours and

schedule

Personal: Family duties, religious

commitments, health & fitness,

social events, etc.

3. Prioritize your obligations.

What is most important?

What is least important?

What is in your control?

What is not in your control?

4. Schedule your activities.

Planner: Inexpensive to expensive

Calendar: Pocket, wall, desktop

PDA: Cell phone, MP3 player, other

handheld device

Computer: Personal or laptop

5. Note important dates and

deadlines

Course syllabus: Will include

schedule of assignments, projects,

and exams; professor may

reschedule during semester, so

ATTEND CLASS!

6. Strategize your time

management

Set up a distraction-free

workstation at home.

Refer often to your planner; WRITE

THINGS DOWN!

Reward yourself; schedule fun

time, too!

planning

Failing to plan is

planning to fail.

Plan each day,

each week, each

semester

Break things

down into small

steps

procrastination

“Procrastination is the

thief of time” Edward Young

Night Thoughts, 1742

Covey’s time

management matrix

Urgent Not Urgent

Important ICrises

Pressing Problems

Deadline-Driven

Projects

IIPrevention

Planning

Relationship Building

Research

Not

Important

IIIInterruptions

Email

Phone Calls

Meetings

IVTrivia, Busy Work

Time Wasters

Pleasant Activities

the zen of time usage

“When you wash the dishes,

wash the dishes.”

Thank you!