1-3-1 unit 1:workplace essentials module 3: stress and time management supply chain management
TRANSCRIPT
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1-3-1
Unit 1:Workplace Essentials
Module 3: Stress and Time Management
Supply Chain Management
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Learning Objectives
• Describe the concept of stress.• Identify stress reactions in yourself and others.• Understand the impact of unchecked stress.• Determine the methods to manage stress.• Examine the concepts of time management.• Identify specific components and techniques of
time management.• Describe the benefits of time management.• Demonstrate the methods for managing your
time.
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Stress Management QuestionnaireExercise 1-3-1
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Stressors
• Social• Environmental• Difficult decisions• Health issues• Change
• Family• Pain• Chemical• Work• Disease• Commuting
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Stress and Performance
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STRESS LEVEL
PanicBoredom
HIGH
LOW
LOW HIGH
PEAK PERFORMANCE
ZONE
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QUESTION
What effect does having little or no stress in your life, have on your performance?
• Low performance• Boredom
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Stress and Performance
• Understress – find ways to increase stress– Looks for problems to solve– Listen to upbeat music– Take a cold shower– Exercise– Change work location– Eat spicy foods
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Stress and Performance• Overstress impairs physical and
intellectual functioning– Meditate– Breathe deeply– Relax your muscles– Imagine a relaxing scene– Listen to slow, melodic music– Take a warm bath– Lie on a soft bed– Eat bland foods, drink warm milk 1-3-8
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Stress and Performance
• Peak performance lies between understress and overstress– You feel energetic, enthusiastic,
confident, and in control of yourself and events
– People become more creative, efficient, alert and responsive
– Speed, endurance, and reaction times are optimal
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Factors of Stress
Genetics - Does heart disease or high blood pressure
run in your family?
Personality - Are you obsessed with trying to do more
in a shorter period of time? Are you unable to relax?
Demands - Are you in good physical and psychological
shape or is your energy sapped by physical demands? Are
the demands of your job or your personal problems overly
stressful?1-3-10
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QUESTION
What are some examples of how you react to stress?
• Clammy hands• Forgetfulness• Insomnia• Anger
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©grafoo
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Reactions to Stress“The cornerstone of stress management is the
knowledge that gaining control over our lives depends not so much on what is happening, but on how we choose to react.”
(Dr. Herbert Kindler)
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Physical Responses toShort-Term Stress
• Physical Responses– Fight or flight– Dry mouth– Shortness of breath– Heart pounding– Jaw/fist clenching– Clammy hands or sweaty feet
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Stress Response
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PHYSICAL
EMOTIONAL
SOCIAL
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Emotional Responses toShort-Term Stress
• Apprehension• Anger• Anxiety• Worry• Panic
• Fear• Frustration• Guilt• Inability to
concentrate• Violence
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Responses to Long-Term Stress
• Job burnout• Exhaustion• Irritability• Emotional outbursts• Fatigue• Alcohol or drug
abuse• Weight gain• Workplace violence
• Weight loss• Difficulty
concentrating• Physical symptoms
– Headaches– Arthritis– Backaches
• Feeling inadequate, worthless, suspicious
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Personal Stress Management
• Identify what is making you stressed• Identify your normal response to that
stress• Build resilience to stress• Three strategies to self-empowerment
– Change your perception to the situation– Address the problem verbally with others– Exit
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QUESTION
How do you personally deal with stress?
• Spend more time in activities that uplift your spirit, such as dancing, singing, praying, reading, or pursuing hobbies.
• Improve family support structure.• Play.• Laugh and maintain your sense of
humor.1-3-18
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Benefits of Exercise
• Prepares the body to resist stress
• Provides both physiological and psychological benefits, which include:– Increases concentration
– Reduces blood pressure, anxiety and hostility
– Better sleep and weight control
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Benefits of Good Nutritionand Rest
• Mental alertness
• Increased proficiency on the job
• Ability to perform your job more efficiently– Take your vacation in small chunks and
use to rest and rejuvenate
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Relaxation Techniques
Do regularly• Deep breathing• Muscle relaxation• Development of cooperative support
systems
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Case Study
“Can We Strike A Balance?”
Exercise 1-3-2
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Case Study 1-3-2• What are indications of your stress? • Of Cindy’s stress?• How is Cindy’s stress causing your
stress?• What would you suggest Cindy do to
relieve her stress?• Should you talk to your supervisor
about the situation?
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Generations ofTime Management
• First generation – “crisis manager”
• Second generation – “calendar king”
• Third generation – “prioritizer”
• Fourth generation – “balanced manager”
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Covey’s Quadrants of Urgency
• Quadrant I – urgent and important
• Quadrant II – not urgent but important
• Quadrant III – urgent and not important
• Quadrant IV – not urgent and not important
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Components of EffectiveTime Management
• Get organized.
• Set priorities.
• Set up a system.
• Schedule.
• Beat deadlines.
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Techniques for Setting Priorities
• ABC or 1, 2, 3 Method
• Pareto Principle (80/20 method)
• Swiss Cheese Method
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Setting Priorities
• Six Factors to Consider– Family obligations
– Project deadlines
– Anticipated stress involved
– Project length
– Location
– Degree of difficulty
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Advantages of Using a“To-do” List
• It’s easy.• It’s manageable.• It gives you peace of mind.• You won’t forget important things you need
to accomplish.• It’s measurable.
DON’T FORGET TO SCHEDULE TIME FOR YOURSELF TO RELAX
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When Are You Most Productive?
• In the morning?
• Just before lunch?
• Just after lunch?
• In the late afternoon?
• In the evening?
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Summary• Unchecked stress can lead to a variety
of adverse problems.– Physical
– Psychological
– Social
• Being physically fit and maintaining a nutritious diet will contribute to your ability to control stress.
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Summary (Cont’d.)
• Knowing how to relieve stress in your life will lead to better health, and a much happier you.
• Employing effective time-management techniques will reduce the stress in your life, making you a better logistics associate, improving your quality of life, and allowing you to enjoy your work, your family, and friends.
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