runaway technology economy downturn climate change peak oil children left behind racial conflict/...
TRANSCRIPT
Runaway Technology
Economy Downturn
Climate Change
Peak Oil
Children Left Behind Racial Conflict/ War
STRESS
DO YOU E
VER FEEL
LIKE THIS
?
Or This???
General Adaptation SyndromeThe Alarm Phase
Fight or Flight
The Resistance PhaseBody Responds and Repairs
The Exhaustion PhaseStress is too Great – Body Cannot RespondStress Related Illness or Death can occur
You can do one of the following
Change Way You Perceive/See The Stressful Event
Change the Stress Event - with the help of a little magic??
Adopt Strategies and Techniques to Control Stress
Managing Stress
Activate the Event by identifying the stressor(s)
Belief System can be adjustedAvoid black and white thinking (i.e., They are
absolutely right, and I am absolutely wrong).Avoid personalizing (i.e., No one supports our
program because they think I’m incompetent).Avoid catastrophizing (i.e., I’ll never be able to get
tenure because I had this article rejected).
Consequences – Identify Relationship between Beliefs and
Consequences
Dispute Irrational Beliefs (i.e., the first three listed above)
Effect – Changing Beliefs, Changes Consequences
Changing Your Thinking About the Stressful EventThe ABCDE Approach
Dispute Irrational Beliefs
Where is the evidence that what you are experiencing is true?
Who says that things must be the way you think they are?
Does your response seem logical and reasonable given the situation?
Illogical can be replaced with Logical
It’s Awful. This wasn’t my favorite day.I can’t stand it. I can handle difficult things.I must get what I want . I can compromise.I’m incompetent. No one is good at everything.
Where is the evidence that what you are experiencing is true?
Who says that things must be the way you think they are?
Does your response seem logical and reasonable given the situation?
Do YouExaggerate? (i.e., I have to get this grant or I’ll never
have a chance at tenure).
Make Invalid Assumptions (i.e., My colleagues will think I’
stupid if I don’t publish in the top tiered journals.
Overgeneralize (i.e., One person doesn’t like me. No one likes me).
Personalize (i.e., She is rude because she doesn’t like me).
Dispute Irrational Beliefs
Accept that some stress cannot be avoided.
Realize that the primary changeable element in your life is you.
Separate insoluble problems from soluble ones.
Examine your expectations – expect too much?
Avoid should/should not thinking – either do it or don’t !
Analyze your needs – do you really need it?
Emphasize your strengths – physical, emotional and spiritual
Additional Suggestions
Accept – Your submission may be rejected
Focus on YOU – What can you do to alleviate stress?
Insoluable – You can’t quit your job.
Examine Expectations – Do you have to be the best faculty member in USU extension?
No Should/n’t – Either write the journal article or don’t.
Examine Needs – Do you really need to get tenure next year?
Strengths – Maybe you are better at funding and implementing programs than publishing.
EXAMPLE - You want to get tenure
Frequent Urgent Deadlines
Too much work – Too little time
Deterrents to Completing Work
Problematic Interpersonal Relationships
Role Ambiguity – Can you teach and research as well?
Problems You May Face Every Day at Work
Try to Identify WHY You Don’tHave Enough Time
Preoccupation with Other Things?
Procrastination and/or Poor Task Spacing?
Stimulus Overload?
Stimulus Underload - Bored ?
Anxiety?
Too Much Work – Not Enough Time??
First, figure out where your time goes (i.e., tv, work, family, church, exercise, recreation etc.)
Then, establish goals.
Finally prioritize goals
Use Time Management TechniquesTo Reduce Your Stress
Strive to be productive – not just busy.
Understand your job.
Bunch similar activities together.
Always use a Calendar
Common Goals Include:
Handle Each Sheet of Paper Only Once
Delegate
Don’t do other people’s jobs
Bring order to your desk
Other Common Goals
Develop a system – organize your tasks. For instance, when you write a paper, determine that you will (1) do literature, (2) outline your paper, (3) start writing – write anything, (4) write rough draft, and finally (5) polish.
Leave time for contemplation – less is more.
Designate leisure time. Don’t mix work and play.
Manage meetings effectively.
Still More Common Goals
Organize your correspondenceIncluding e-mail, face book
Use phone efficiently
Review weekly progress
And Finally…..
We all Procrastinate!
What do we all do that increases our stress?!?!
1. Quest for Flawlessness
2. Feel Overwhelmed
3. Can’t say no!
4. Idle away time with useless busyness
5. Fear of
Why do we procrastinate?NOT
Break up tasks into smaller, more manageable tasks
Save the Worst for First
Complete whatever you start.
Do it RIGHT!Do it NOW!
Do it RIGHT NOW!
Battling Procrastination
Managing Stress
Learn to RelaxDeep BreathingImagery RelaxationProgressive Muscle RelaxationMeditationUse Biofeedback Equipment
Get Plenty of Rest
Managing Stress
Exercise and Eat Healthy Diet
Use Reinforcing ActivitiesShop, hug, tell jokes, laugh, watch movies, take Bubble baths.
Foster Friendships & Social SupportDo random acts of kindnessInvite people over
Contact Information
Dr. Carol Albrecht Assessment Specialist USU Ext [email protected] (979) 777-2421