stress and time management 2 hr training ,basics

1. ‫انهارده؟‬‫ليه‬‫جايين‬‫احنا‬

3. Time and Stress Management

4. Time management!

5. What is time?

6. Why do we need
time management?
Happiness!

7. Why do we need
time management?
• Time is limited
• You can accomplish more with less effort
• Improved decision making ability
• Reduce stress
• Free time is necessary

8. Know the difference
• Important activities have an outcome that leads to
us achieving our goals, whether these are
professional or personal.
• Urgent activities demand immediate attention, and
are usually associated with achieving someone else's
goals. They are often the ones we concentrate on
and they demand attention because the
consequences of not dealing with them are
immediate.

9. Time management
chart

10. So..
• Answering the phone is urgent. If you don’t do it, the caller will
ring off, and you won’t know why they called. It may, however, be
an automated voice telling you something not important at all.
• Going to the dentist regularly is important (or so we’re told). If
you don’t, you may get gum disease, or other problems. But it’s
not urgent. If you leave it too long, however, it may become
urgent, because you may get toothache.
• Picking your children up from school is both urgent and
important. If you are not there at the right time, they will be
waiting in the playground or the classroom, worrying about where
you are.
• Reading funny emails or checking Facebook is neither urgent nor
important. So why is it the first thing that you do each day?

11. I.Tips for
time management
• What to do you really want?
• Set goals for life, next 5 years, this semester,
this week and today
• Write them down and lookmat them
periodically
• Failing to plan is planning to fail
• You can always change your plans later but
only if you HAVE them!

12. II.Tips for
time management
• Make a schedule include classes, work,
exercise, sports, social time, mealtime and
sleep
• Figure out your prime productivity time and
try to schedule difficult task for time when
you are most alert

13. III.Tips for
time management
• TO do list
 Break down big tasks into small ones
 Do easy things first
 Prioritize using urgent and important method

14. Time for video!

16. What is stress?

17. Stress is the reaction people have to excessive
pressures or other types of demand placed upon
them

18. Stress is a condition or feeling, experienced
when a person perceives that demands exceed
the personal and social resources.

19. S = P > R• Stress occurs when the pressure is greater than the resource

20. Types of stress
• External
• Internal

21. EXTERNAL STRESSORS
• Physical Environment
• Social Interaction
• Organisational
• Major Life Events
• Daily Hassles

22. INTERNAL STRESSORS
• Lifestyle choices
• Negative self - talk
• Personality traits

23. Time for video!

25. “Until you accept
responsibility for the role
you play in creating or
maintaining it, your stress
level will remain outside your

26. Stress management theories

27. What do you think??

31. ‫؟‬ ‫ايه‬ ‫وال‬ ‫طيب‬ ‫نفسنا‬ ‫في‬ ‫نولع‬ ‫وال‬

32. • We all respond to stress differently so, there’s no
“one size fits all” solution to managing stress.
• No matter how powerless you may feel in the face
of stress, you still have control over your lifestyle,
thoughts, emotions, and the way you deal with
problems.
• Stress management involves changing the stressful
situation when you can, changing your reaction
when you can’t.

33. Stress management theories
• Get moving
• Engage socially
• Avoid unnecessary stress
• Alter the situation
• Adapt to the stressor
• Accept the things you can’t change
• Make time for fun and relaxation
• Adopt a healthy lifestyle

34. #1 Get moving

35. #1 Get moving
• You don’t have to be an athlete or spend hours in
a gym to experience the benefits. Just about any
form of physical activity can help relieve stress
and burn away anger, tension, and frustration.
• Maximum benefit comes from exercising for 30
minutes or more
• You can start small and build up your fitness level
gradually (10mins then 20mins and so on)

36. #2 Engage socially
Interacting with another person face-to-face making
eye contact, listening in an attentive way, talking can
quickly calm you down.

37. #3 Avoid unnecessary
stress
• Learn how to say “No”
• Know your limits
• Avoid people who stress you out
• Take control of your environment

38. #4 Alter the situation
• Express your feelings instead of bottling them
up.
• Be willing to compromise
• Manage your time better

39. #5 Adapt to the stressor
• Look at the big picture
• Reframe problems (Try to view stressful situations
from a more positive perspective)
• Adjust your standards (perfectionism is a major
stressor)
• Major life changes as marriage, moving to a
new city or losing a job may all be a stressors
you cant control but you should change how
you respond to them.

40. #6 Accept things you
can’t change
• Don’t try to control the uncontrollable (e.g.
people behavior)
• Learn to forgive.

41. #7 Make time for
fun and relaxation

42. #8 Adopt a healthy
lifestyle
• Eat healthy food.
• Reduce caffeine and sugar.
• Avoid alcohol, cigarettes, and drugs.
• Get enough sleep.

44. Stress management theories
• Get moving
• Engage socially
• Avoid unnecessary stress
• Alter the situation
• Adapt to the stressor
• Accept the things you can’t change
• Make time for fun and relaxation
• Adopt a healthy lifestyle

46. Learning moment!

47. Want more?
• Course: Mindfulness for wellbeing and peak
performance – futurelearn.com
• App: smiling mind (both IOS and Android)

48. Thank you <3
Contact
Mail:amrelsebaey18@gmail.com
Fb.com/amr.elsebaey.3