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Time Management and Stress Management

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Time Management and Stress Management Tips on how to stay mentally and emotionally healthy whilst studying Why Time Management? Good time management is essential to ... – PowerPoint PPT presentation

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Title: Time Management and Stress Management


1
Time Management and Stress Management
  • Tips on how to stay mentally and emotionally
    healthy whilst studying

2
Why Time Management?
  • Good time management is essential to success at
    university
  • Planning your time avoids a traffic jam of work
    and helps you cope with study stress
  • Helps you study for harder subjects
  • Makes you feel in control!

3
Most Important Plan ahead
  • Prioritize your tasks- decide which task is most
    important and should be completed first.
  • For example- In a choice between writing an essay
    due in 2 weeks or preparing a presentation due to
    4 weeks - start with the essay.

4
Tips
  • Complete small tasks straight away rather than
    putting them off.
  • Break difficult or boring work into sections
  • Dont try and write an assignment in one
    sitting-write it section by section
  • If you feel yourself loosing focus, sit back and
    think What are my goals? Why am I studying?

5
Long Term Planning
  • Using a yearly or 6 month planner allows you to
    plan your work over the entire semester and helps
    to remind you about deadlines and upcoming
    commitments
  • Place your planner in a position where you have
    easy access to it (desk or wall)
  • Write in dates assignments are due and exams are
    scheduled

6
Long Term Planning Cont
  • Remember to allow for extra workload. If you have
    several assignments due at the same time, you
    will need to begin each task even earlier than
    usual
  • Plan start dates for each task and write them on
    your planner. Draw lines back from the due dates
    to the start dates, using different colours for
    each subject

7
Planning on a Weekly Basis
  • It may seem that you have no time to study, but
    short and medium time slots can be used
    effectively
  • Short time slots include train/bus journeys,
    lunch breaks and gaps between classes
  • Anything from 15 minutes to 1 hour is a short
    break and is still useful!

8
Tasks for Short Time Slots
  • Reviewing lecture notes
  • Completing short readings
  • Revising for exams
  • Proofreading an assignment
  • Writing essay plans
  • Completing tutorial tasks

9
Medium Time Slots
  • 1 to 3 hours is a good time for more concentrated
    study.
  • Medium time slots can be used for
  • Revising for exams
  • Drafting/editing assignments
  • Reading for assignments
  • Taking notes from readings

10
Long Time Slots
  • More than 3 hours can be set aside for
  • Working on assignments
  • Completing extensive amounts of reading
  • Doing research for assignments
  • Revising for exams
  • During medium and long time slots, take regular
    breaks after 1 hour, as your concentration begins
    to slip

11
Weekly Planner
  • For weekly planning use your student diary or a
    timetable.
  • Fill in all the main demands on your time
  • Lectures and Tutorials
  • Hours of work (part time job)
  • Regular social commitments
  • Mealtimes and family events
  • Sleep times

12
Weekly Planner
  • When you have written in the main demands on your
    time, look at the blank time slots left. This
    will help you work out how many hours a week you
    actually have for study.
  • Then plan time slots for study, fill in times
    that can be used for study periods including
    short, medium and long time slots

13
Stress Management
  • The first and most important part of stress
    management whilst you study is time management!
    If you are organised and plan ahead you wont
    become as worried or stressed with your studies.
  • However there are several other tips that can
    help you keep your stress under control

14
What is stress?
  • Stress is our bodys way of responding to any
    kind of demand. It can be from positive or
    negative experiences.
  • Stress is unavoidable, we all need a certain
    degree of stress in our lives to keep us
    motivated, to protect us and to keep us alert.

15
Stress and Performance
16
How do I know Im stressed?
  • Stress can be felt in a variety of different
    ways, including physically, emotionally,
    cognitively and behaviourally.
  • There are many different symptoms of stress and
    each individual can experience them differently.
  • However there are common signs and symptoms of
    stress

17
Intellectual Symptoms- How stress can affect your
mind
  • Memory Problems
  • Difficulty making decisions
  • Inability to concentrate
  • Confusion
  • Seeing only negative
  • Desire to escape or run away
  • Repetitive or racing thoughts
  • Poor judgment

18
Emotional Symptoms-How stress can make you feel
  • Moody and hypersensitive
  • Depressed
  • Anger and resentment
  • Easily irritated
  • Lack of confidence
  • Anxiety
  • Sense of being overwhelmed
  • Urge to laugh or cry at inappropriate times

19
Physical Symptoms- How stress can affect your body
  • Headaches
  • Digestive problems
  • Muscle tension and pain
  • Fatigue
  • Chest pain, irregular heartbeat
  • High blood pressure
  • Weight loss or gain
  • Sleep disturbances
  • Skin problems

20
Behavioural Symptoms-How stress can affect your
behaviour
  • Eating more or less
  • Sleeping too much or too little
  • Isolating yourself from others
  • Neglecting your responsibilities
  • Teeth grinding or jaw clenching
  • Loosing your temper
  • Overreacting to unexpected problems
  • Overdoing activities such as shopping or exercise

21
So what can we do?
  • There are many different techniques we can use to
    assist in managing our stress.
  • Some general things we can do include
  • Exercising regularly
  • Eating right
  • Eliminating or reducing caffeine
  • Sleeping regularly
  • Develop emotional supports and using them

22
What else?
  • Relaxation Breathing
  • Take long deep breaths and visualize the air
    going from your mouth down to your stomach.
  • Attempt to do this 10-15 times a day.
  • Breathing will slow down or stop the stress
    response in your body, it helps the body to
    relax.

23
What else?
  • Mindfulness
  • Find yourself a quite comfortable place where you
    can sit down. Close your eyes and breath,
    noticing your body, how it feels etc.
  • With your eyes still closed, purposefully shift
    your awareness away from your body to everything
    you can hear and smell
  • If you feel yourself getting caught up with your
    thoughts, shift your focus back to your breathing
  • Practice for 5-10 minutes

24
What else?
  • Laughing
  • Have some fun! Enjoy leisure activities as your
    normally would.
  • Having a balance between work, study and friends
    is beneficial to your well being.
  • Have regular hobbies or activities that you can
    enjoy. This gives you a time out from study and
    from stress!

25
4 things in 5 minutes
  • 1. Breath deeply- take several deep breaths to
    slow your heart rate and reduce your
    stress
  • 2. Relax your muscles- stretch your neck, stand
    or sit up straight
  • 3. Make a change- Step back from what youre
    doing. A few seconds can bring a lot of
    perspective
  • 4. Laugh- Nothing relieves the tension in your
    body or mind like a little laughter

26
Remember
  • We cannot avoid stress. Positive and negative
    events can cause stress so we have to be
    realistic.
  • Stress can be accumulative, so its important to
    recognise our bodys response and warning signs
    of stress.
  • Take a break between semesters to have some down
    time.
  • Get help if you need it, through either friends
    or talking to the student counsellor.
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