Unit 7 Unit 7 School/Work/Life School/Work/Life

Balance II: Balance II: Stress/Wellness Stress/Wellness

ManagementManagementAcademic Strategies Academic Strategies

CS 119CS 119

Petra Jones HillPetra Jones Hill

During our seminar we will discuss During our seminar we will discuss the importance of managing your the importance of managing your time and dealing with stress. time and dealing with stress.

Define Time Management?Define Time Management?

Time Management means

■ Knowing how much time you have.■ Knowing how much time it takes to

complete different tasks.■ Knowing how to manipulate

circumstances to fit your obligations into the time you have.

ImportantImportant

Unimportant

Prioritize!!!

Prioritize!!

PROCRASTINATIONPROCRASTINATION

What does it mean to procrastinate?What does it mean to procrastinate?

What are some effects of What are some effects of procrastination?procrastination?

Why should you avoid Why should you avoid procrastination?procrastination?

Procrastination causes Procrastination causes you unnecessary you unnecessary stress. stress.

Avoid it at all cost!!!!Avoid it at all cost!!!!

How can you avoid How can you avoid procrastination??procrastination????

Steps to Avoid Steps to Avoid ProcrastinationProcrastination

Plan ahead. Be aware of how you are actually

spending your time. Recognize of how long things

take to complete in real time. Do not put obligations off until

the last minute.

Define StressDefine Stress

Stress is our body’s Stress is our body’s reaction to pressure or reaction to pressure or other demands that are other demands that are

placed on us. placed on us.

Give Some example of Give Some example of bad stress- Distress.bad stress- Distress.

What can you do to relieve What can you do to relieve stress?stress?

Meditation Hot bath Physical exercise Take a nap My Favorite…..running Others?

Case StudyCase Study

Pawan (38) is a student works as an administrator and lives with his daughter, Aneela Pawan (38) is a student works as an administrator and lives with his daughter, Aneela (8), in Southampton. This is his typical day:(8), in Southampton. This is his typical day:

6.30am: Get up, prepare two packed lunches and start getting6.30am: Get up, prepare two packed lunches and start getting

8.00am: Drive Aneela to school then continue to work, a distance of about 10 miles, 8.00am: Drive Aneela to school then continue to work, a distance of about 10 miles, worrying about Aneela left in an almost deserted playground.worrying about Aneela left in an almost deserted playground.

9.00am: Work starts, but I am often late.9.00am: Work starts, but I am often late.

5.00pm: Collect Aneela at 5.30. She does activities three days, and on the other two I 5.00pm: Collect Aneela at 5.30. She does activities three days, and on the other two I leave work at 3.00pm.leave work at 3.00pm.

6.30pm: Cook dinner and help Aneela with her homework.6.30pm: Cook dinner and help Aneela with her homework.

8.00pm: Aneela puts herself to bed while I catch up on bills and paperwork, 8.00pm: Aneela puts herself to bed while I catch up on bills and paperwork, housework and course work.housework and course work.

When things get really bad, two or three times a year, I get a horrible racing When things get really bad, two or three times a year, I get a horrible racing heartbeat and heartbeat and

shoulder pains as I get very tense in my neck and back. I then start to feel shoulder pains as I get very tense in my neck and back. I then start to feel permanentlypermanently

anxious. My biggest stress is feeling that I cannot devote enough time to Aneela, anxious. My biggest stress is feeling that I cannot devote enough time to Aneela, mainly mainly

because of work. I used to see friends on a regular basis but now I rarely bother as because of work. I used to see friends on a regular basis but now I rarely bother as itsits

another hassle and expense getting a childminder for the evening. Sometimes it is another hassle and expense getting a childminder for the evening. Sometimes it is hard to make hard to make

ends meet. Its difficult having to be reliant on friends, asking favours all the time ends meet. Its difficult having to be reliant on friends, asking favours all the time makes me very tense.makes me very tense.

http://www.makingthemodernworld.org.uk/learning_modules/psychology/02.TU.01/?section=11

Can you relate to Pawan’s Can you relate to Pawan’s situation?situation?

What are some things that What are some things that is causing Pawan stress?is causing Pawan stress?

What suggestions can you What suggestions can you offer him to help manage offer him to help manage his stressors?his stressors?

Stress is a complex concept. It involves an interaction between the Stress is a complex concept. It involves an interaction between the demands of the demands of the

environment and how an individual perceives their ability to cope environment and how an individual perceives their ability to cope with these. A person experiences stress when the perceived with these. A person experiences stress when the perceived demands of the environment are greater than their perceived demands of the environment are greater than their perceived ability to cope with these. Undoubtedly stress is a modern day ability to cope with these. Undoubtedly stress is a modern day health risk. Our bodies are well adapted and have evolved to deal health risk. Our bodies are well adapted and have evolved to deal with short term physical threats but we are not well equipped to with short term physical threats but we are not well equipped to deal with the long term psychological stressors of modern life.deal with the long term psychological stressors of modern life.

There are many sources of stress in our lives but one well-There are many sources of stress in our lives but one well-researched source is the workplace. Most occupations involve some researched source is the workplace. Most occupations involve some stress such as work overload, role conflict or job insecurity but stress such as work overload, role conflict or job insecurity but research consistently indicates that social work, teaching and research consistently indicates that social work, teaching and working in the police force or prison service are four of the most working in the police force or prison service are four of the most stressful careers.stressful careers.

Our understanding of stressors and the stress response has lead to Our understanding of stressors and the stress response has lead to a greater awareness of the dangers of stress and the development a greater awareness of the dangers of stress and the development of both psychological and physical methods of managing stress. of both psychological and physical methods of managing stress.

http://www.makingthemodernworld.org.uk/learning_modules/psychology/02.TU.01/?section=12

What is the What is the relationship between relationship between time management time management and stress and stress management?management?

What techniques do you What techniques do you use to effectively use to effectively manage your time and manage your time and reduce your stress?reduce your stress?

1.1. Do NOT procrastinateDo NOT procrastinate2.2. PrioritizePrioritize3.3. Ask family members to help with tasks- Ask family members to help with tasks-

household chores, watching the kidshousehold chores, watching the kids4.4. Keep a daily planner for all activities Keep a daily planner for all activities

including study timeincluding study time5.5. Don’t be a perfectionistDon’t be a perfectionist6.6. Learn to say NO to tasks that are not Learn to say NO to tasks that are not

prioritiespriorities7.7. Make time for yourselfMake time for yourself8.8. Eat a balanced dietEat a balanced diet9.9. Get enough sleepGet enough sleep10.10. Do something physical every dayDo something physical every day11.11. Stretch- It works for cats and dogs!Stretch- It works for cats and dogs!12.12. Reward your successes no matter how Reward your successes no matter how

smallsmall

Discuss what it means to be Discuss what it means to be proactive. proactive.

How can students be proactive How can students be proactive in college? in college?

How can being proactive in How can being proactive in college alleviate stress? college alleviate stress?

What personal management What personal management strategies can you use to strategies can you use to alleviate stress and build your alleviate stress and build your mind, body and spirit? mind, body and spirit?

LIVE WELL TESTLIVE WELL TEST

http://wellness.uwsp.edu/other/livewell/

Depression FactsDepression Facts Approximately 18.8 million American adults, or Approximately 18.8 million American adults, or

about 9.5 percent of the U.S. population age 18 about 9.5 percent of the U.S. population age 18 and older in a given year, have a depressive and older in a given year, have a depressive disorder.disorder.

Nearly twice as many women (12.0 percent) as Nearly twice as many women (12.0 percent) as men (6.6 percent) are affected by a depressive men (6.6 percent) are affected by a depressive disorder each year. These figures translate to disorder each year. These figures translate to 12.4 million women and 6.4 million men in the 12.4 million women and 6.4 million men in the U.S.U.S.

   Women between the ages of 25-44 are most often Women between the ages of 25-44 are most often

affected by depression . With a major cause of affected by depression . With a major cause of depression in women being the inability to depression in women being the inability to express or handle Anger.express or handle Anger.

Depression affects all people regardless of age, geographic Depression affects all people regardless of age, geographic location, demographic or social position.location, demographic or social position.

Depressive disorders are appearing earlier in life with the Depressive disorders are appearing earlier in life with the average age of onset 50 years ago being 29 whereas recent average age of onset 50 years ago being 29 whereas recent statistics indicate it at just 14.5yrs in today's society.statistics indicate it at just 14.5yrs in today's society.

Depressive disorders often co-occur with anxiety disorders Depressive disorders often co-occur with anxiety disorders and substance abuse.and substance abuse.

A recent study sponsored by the World Health A recent study sponsored by the World Health Organization and the World Bank found unipolar major Organization and the World Bank found unipolar major depression to be the leading cause of disability in the depression to be the leading cause of disability in the United States. United States. 

Source: Source: http://www.depressionperception.com/depression/depressihttp://www.depressionperception.com/depression/depression_facts_and_statistics.asp#depressiveon_facts_and_statistics.asp#depressive

Relaxation TechniqueRelaxation Technique 2-Minute Relaxation- Switch your thoughts to yourself 2-Minute Relaxation- Switch your thoughts to yourself

and your breathing. Take a few deep breaths, exhaling and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body. Notice areas that slowly. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. feel tense or cramped. Quickly loosen up these areas. Take another breath through your belly, and hold for Take another breath through your belly, and hold for a mental count of two, then release all the air from a mental count of two, then release all the air from the body in a long low deep sigh, and relax.the body in a long low deep sigh, and relax.

Let your breathing return to normal again.Let your breathing return to normal again. Very gently tighten all of your muscles, and as you Very gently tighten all of your muscles, and as you

release the tension, allow your eyes to close release the tension, allow your eyes to close comfortably and naturally as you begin to feel comfortably and naturally as you begin to feel physically calm.physically calm.

Repeat as often as you feel the need.Repeat as often as you feel the need. Source: Source:

http://www.health-concern.com/Free_Training/relax2.http://www.health-concern.com/Free_Training/relax2.htmhtm

Due this weekDue this week

SeminarSeminar Assignment:Assignment:

Stress and Wellness Management Stress and Wellness Management Plan Plan

Template can be found under ‘Doc Template can be found under ‘Doc Sharing’Sharing’

QUESTIONSQUESTIONS

Have a great week!Have a great week!