Managing Time and Stress

Transcription

1 Managing Time and Stress

2 Aims and Objectives AIMS: To illustrate the link between effective time management and reducing stress To provide methods of prioritising and planning our time OBJECTIVES: By the end of the session learners will be able to: Identify time and stress management techniques Recognise signs and symptoms of stress Understand the body s biorhythms Learn methods of organising our time Create a time log of our daily tasks

3 Ice Breaker Give your name and an example of how you manage or plan your time

4 Introduction The key to successful Time Management is identifying what is most important for you and planning to meet those needs within a specific time frame Many people try to use time management techniques that work for others, only to end up feeling disappointed, confused, compromised, and frustrated when they fail. This in turn can increase levels of anxiety and heighten feelings of stress The reason this happens is that we are all different with individual emotional, physical, environmental and social influences that affect our ability to manage our time and stress levels Today we will explore these differences and hopefully by the end of the session you will have identified what will work for you.

5 Exercise 1 Before exploring specific time and stress management techniques, consider the statements listed below and tick the box which you think is the correct answer True False My life is completely controlled by external events. Regular exercise and a balanced diet helps stress I should meet everyone's expectations Stress is bad for you I should have no limits. You can t do anything about stress Being tired all the time can be a sign of stress

6 Exercise 1 answers My life is completely controlled by external events. False: You can have some control over many aspects of your life, but you and you alone are responsible for initiating that control. Regular exercise and a balanced diet helps to manage stress True: Unless you eat regular meals you will not be able to maintain your blood sugar levels low blood sugar will exacerbate stress. Exercise stabilizes blood sugar, reduces blood pressure and increases endorphin levels that make you feel good I should meet everyone's expectations. False: The needs and demands of others may be inappropriate for you and your lifestyle. They may be poorly timed, highly questionable, or simply unattainable. They may be of a different priority than your own. By trying to meet the expectations of others, you may be short changing yourself and your needs. All stress is bad for you False: We all need a certain amount of stress to function. Stress can provide stimulation and induce creativity. I should have no limits False: We all have limits... failure to acknowledge this may cause you to become a perfectionist in your expectations. Perfectionists are especially prone to procrastination because the perfection they demand is impossible. You can t do anything about stress False: Stress can be controlled and during the course you will be given ways of identifying and tackling your stress Being tired all the time can be a sign of stress True:Stress can cause physical symptoms; including headaches, tense muscles, digestive disorders. insomnia, depression and allergies to name a few.

7 The Grapefruit Analogy Faced with a grapefruit we know it wouldn t be sensible to try to ram it unpeeled into our mouths in an attempt to eat it as we could become overwhelmed by the notion, and fail in the attempt. We need a workable process to obtain the outcome we desire. The skin is inedible so needs to be discarded at some point, the fruit needs to be reduced in size by separating it into segments or cutting it. Undesirable elements such as pith and seeds need to removed. Only when each stage in the process has been achieved can we enjoy the experience of eating the fruit. Just like tackling the grapefruit time management is fundamentally down to common sense. Once we have a workable process we can clarify our priorities and structure our time to suit our needs.

8 Biorhythms All the help, support and techniques in the world cannot have a positive affect on your time and stress management unless you chose to take responsibility for positive change. Part of that process could begin with understanding what your body needs to function effectively. Mother nature instilled a clock within all living things so they know when to flower, hibernate, migrate etc. Humans are no different. The ability to follow and understand your own rhythms and patterns is a good starting point to managing your time. Our natural body clocks are triggered from the hypothalamus in response to light, and are genetically determined. These timings can vary from person to person and the chart below offers a rough guide. Body clocks can vary up to two hours which is why some of us are up with the larks and others are night owls. A Guide to Biorhythms 6-7am Body temperature rises. Metabolic rate high ready for breakfast 10-11am Most alert. Best time to learn new skills involving short-term memory 12-1pm Energy & temperature drop. Good time to eat and nap 3pm Temperature and adrenaline rise. Best time for memorising and retaining long-term information 5-7pm Body temperature and adrenaline at their peak, muscles stretched and warmed. Best time to exercise 9pm The Go hormones dip and melatonin levels rise ready to relax us to prepare for sleep. Bad time to eat a large meal as metabolic rate low 11pm Mini hibernation system slows down so we can sleep without need to eat or drink 3-5am Body temperature and Go hormones slump to lowest level to allow deep sleep. Most single vehicle accidents happen at this time Use your biological rhythms to your advantage. Identify the times of day when your energy levels are at their highest and do your most important work at those times

9 Planning Exercise How well do you plan? Please complete the exercise to discover your score

10 Group Exercise Time Log We have discussed how nature manages time, now we will look at how we can manage our time more effectively. For the next exercise we will be completing a time log. Pick an average day in your life and list everything you did and the time spent on each task. From this exercise have you identified areas where you: Did not organised your day well? Wasted time? Became stressed? Felt rushed or under pressure? Spend too much time on a single task? Missed an opportunity? Started something but did not finish it? Made time for your needs?

11 Time Log example Start Time Activity Duration 7.30 am 9.00am 10.00am Turned off alarm got out of bed showered and got dressed Prepared breakfast & husbands packed lunch Ate breakfast, washed dishes & sort laundry Vacuumed, dusted and tidy house, made beds, cleaned bathroom Made business phone calls dealt with today's post did paperwork Hung out washing. Friend came to go shopping and have lunch out 1 hour 30mins 1 hour 3 hours 1pm Unpacked shopping had coffee, had afternoon nap 2 hours 3pm 3.20pm 4.20pm Prepared food for evening meal Walking the dog Brought washing in Starting cooking dinner 20mins 1 hour 10mins 4.30pm 5.00pm 6.00pm 10.00pm 10.45pm Watching TV Ate dinner, washed up chatted to family TV, reading and chatting on phone Prepared clothes for tomorrow, set alarm clock Relax with bedtime drink lock up house Bed 30mins 1 hour 4hours 45mins

12 Time Log Start Time Activity Priority

13 Using the headings provided prioritise the items from your list Urgent Needs attention Not urgent

14 Planning Invest in a planner that works for you. It could be: A Calendar Wall planner Diary Note Book Text Reminder Computer software package Post- it on the fridge door Blackboard Dictaphone The format is irrelevant the important thing is that it is used effectively. Use a pencil not a pen so you can easily make amendments Plan for pleasure as well as work Use time savers like phone or internet banking, set up direct debits to pay important bills like rent, mortgage and utilities. Share weekly food shopping trips with a friend. Use home or online shopping, Don t be a slave to the television or telephone, both have an off switch and if you really can t miss it invest in a recorder and/or answer phone.

15 Environment De-clutter The old adage a place for everything and everything in it s place serves the time efficient well. Work through your home and clear out anything that you don t use, like, need or doesn't fit. Clean and tidy what's left and store in a way that is accessible. Don t forget that many things can be used by Charity Shops, re-cycling centres and think about boosting your budget with a boot, garage or E-Bay sale Avoid space invaders Be assertive learn to say no. You have a right to your own space. Agree with family and friends a do not disturb or my time policy. If all else fails retreat to the bathroom for a nice bubble bath or long steamy shower! A place to study, work or job search Create a space that can be used for study, writing, job searching, homework. Make a point of using this area everyday, to open post, file paid bills, write letters, fill in your planner etc. Soon it will become habit

16 Environment Keep a list of important dates Having a list of important dates near to the area you complete your planner is a really good idea. Enter, birthdays, Anniversaries, Bank, Annual and school holidays, Due dates for MOT, car tax, TV Licence, Insurance policies renewals etc. The Experts If you know that the things that use your time or/and stress you out are caused by circumstances that you can t handle alone seek help. Make a choice and take responsibility; if your finances are out of control; noisy, abusive neighbours or if relationship difficulties are the root of the problem accept that you need to take positive action. Citizen Advice Bureaux, Neighbourhood Office, Samaritans all offer free help and good signposting information.

17 Conclusion I hope today's session has been helpful to you and in conclusion when managing your time and stress remember: You Identify Prioritise Plan Environment Evolve Yes its YIPPEE folks to more time and relaxation enjoy!!

18 Evaluation What did you hope to gain from the session?... Has the session been of help?... What was the most useful thing you have learnt?... What was the least useful thing you have learnt?... Have the Handouts been useful?... Do you have any other comment you would like to make about the session?... Thank you for taking the time to complete this form