personal development dr tabassum alvi

PERSONAL DEVELOPMENT

Dr Tabassum Alvi

[email protected]

LEARNING OBJECTIVESAt the end of the session the student should be able to:

• Apply the time management strategies to one’s own personal and professional life

• Identify common stressors in day to day life • Manage one’s own stress appropriately • Provide sound advice on stress management to others

• Discuss the benefits of positive thinking and how it can be used in professional practice

Personal Development

1. Time management

2. Stress management

3. Positive thinking

Time Management

High urgency Low urgency

High importance 1 Do it now 2) Plan to do it later

Low importance 3) Resist doing it now

4)Time wasters

SMART :Goal Setting

S = Specific

M = Measurable

A = Action

R = Realistic

T = Time-based

Time Management

• To-do list• Timetable

• Daily activity log

• Identify time wasters• Identify distractors

Prepare:

Identify:

Devise:

Plan Weekly – short term tasks

An Example of TimetableBefore 9.00 9.00-11.00 11.00-13.00 14.00-15.00 15.00-17.00 After 19.00

Mon Lecture: Myth 10-11 PB 101 Work in library 11-12

Lecture: Rome 12-1 HUM44

Keep free Seminar: Myth 3-4 URS21

Independent study

Tues Lecture psychology

Lecture physiology

Lecture anatomy

Swim/exercise Self study(upper limb)

Watch TV/family time

Wed Lecture Seminar: Rome 9-10 HUM15 Independent study 10-11

Independent study

Badminton 2-3 Group study upper limb

(Union night)

Thurs Swim Independent study

Independent study

Lecture: Myth 2-3 PB101 Work in library 3-4

Lecture: Rome 4-5 HUM44

Film soc

Fri Lecture: Epic 9-10 PB 105Seminar: Epic 10-11 URS21

Independent study

Independent study

(Out with friends)

Sat Relax Prepare for tomorrow task

Study whatever done in the week

Study whatever done in the week

Make to-do list for next week

Sun Watch movie Independent study

(Out with family)

1. Time management

Stress Management

3. Positive thinking

What is Stress?

‘Any stimulus playing upon the body results in certain physiological and psychological changes in the body which are cumulatively known as STRESS’

External: Exams, Tragedies, Losses Internal: Thoughts(excessive negative thoughts) Believe(how do you look at yourself and life)

Attitudes Over schedulingFailing to be assertive

• Failing to set and maintain healthy boundaries• Procrastination and/or failing to plan ahead

Is stress always harmful?

Positive or Negative?


Positive stress has the following characteristics:

• Motivates, focuses energy• Is short-term• Is perceived as within our coping abilities• Feels exciting• Improves performance

Positive Personal Stressors

• Receiving a promotion at work• Starting a new job• Marriage• Buying a home• Child Birth • Moving to new place• Taking or planning a vacation


Negative Stress has the following characteristics:

•Causes anxiety or concern•Can be short or long-term• Is perceived as outside of our coping abilities• Feels unpleasant• Decreases performance• Can lead to mental and physical problems

Negative Personal Stressors:• Death of a Partner• Hospitalization (oneself or a family member)• Separation from a spouse• divorce• Bankruptcy/money problems• Unemployment• Children’s problems at school• Legal problems• Inadequate or substandard housing• Excessive job demands• Lack of training necessary to do a job

Question1. What are the major life events in your life for the

past one year?

2. What are the daily life hassles in your life?

3. What are the symptoms of stress in your body?

4. How do you cope with stress?

Symptoms of Stress in your Body

?

Stages of Stress

1) Alarm stage

2) Resistance stage

3) Exhaustion stage

Stages of stress contd…

Psychological changes act upon your body to produce changes

e.g. Increased heart rate

Increased respiratory rate Anxiety (due to adrenal activity) Decrease skin temperature

Alarm stage


Body identifies the above changes and tries to minimize harm

Behavioural – lack of enthusiasm & motivation for family, studies & life in general, withdrawn from society

Cognitive – poor concentration, impaired problem-solving, nightmares

Emotional – tearful, agitated, panic, anxious, guilt, overwhelmed, depressed

Resistance stage


Overwhelming long term stress can cause various medical symptoms and problems.

Eg Digestive system problems Recurrent infections Medically unexplained Pains

Exhaustion stage

Stress Management Strategies

How to cope with stress??


‘The primary strategy should be to get rid of the stressor’

1)Emotional Ventilation

2) Problem solving skills


1. Physical

2. Mental

3. Both physical and mental

4. Spiritual

Stress management strategies contd ….

1. Physical

(a) Relax neck and shoulders

(b) Massage

(c) Exercise

Stress Management Strategies contd ….

2. Mental

(a) Count to 10

(b) Control your thoughts

(c) Fantasize good images and safe place(e) Ignore the problem if appropriate,

after evaluation

(f) Counselling


3. Both physical and mental

(a) Take a break

(b) Try progressive relaxation

(c) Try yoga

(e) Humor

(f) hobbies


4. Spiritual

(a) Meditate

(b) Pray

(c) Remember your purpose (in life)

Positive Thinking

Positive thinking

‘Positive thinking means that you approach unpleasantness in a more positive and productive way’

•Think the best is going to happen, not the worst.•Positive thinking often starts with self-talk.•These automatic thoughts can be positive or negative. •Some of your self-talk comes from logic and reason. •Other self-talk may arise from misconceptions that you create because of lack of information.

Positive Thinking

• If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic.

• If your thoughts are mostly positive, you're likely an optimist - someone who practices positive thinking.

Identifying Negative ThinkingNot sure if your self-talk is positive or negative?

Filtering You magnify the negative aspects of a situation and filter out all of the positive ones.

Personalizing. When something bad occurs, you automatically blame yourself.

Catastrophizing You automatically anticipate the worst.

Polarizing You see things only as either good or bad.

Negative /Positive thinking

Negative self-talk Positive thinking

I've never done it before. It's an opportunity to learn something new.

Negative self talk /Positive thinking

Negative self-talk Positive thinking

I've never done it before. It's an opportunity to learn something new.

It's too complicated. I'll tackle it from a different angle.

I don't have the resources. Necessity is the mother of invention.

I'm too lazy to get this done. I wasn't able to fit it into my schedule, but I can re-examine some priorities.

Negative self talk /Positive thinking

There's no way it will work. I can try to make it work.

It's too radical a change. Let's take a chance.

No one bothers to communicate with me.

I'll see if I can open the channels of communication.

Learn to work on Negative Thoughts

• Identify areas to change.

• Check yourself.

• Be open to humor.

• Follow a healthy lifestyle.

• Surround yourself with positive people.

• Practice positive self-talk

ASSIGNMENT

• Write a learning agreement how the topic content can be applied to improve personal wellbeing

Take Home Message

• Your Attitude not the Aptitude which gives you high Altitude.

So,• Build or develop your personality for being a

thorough and skilled Professional.

Thank you

personal development dr tabassum alvi

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