Stress, Anger, Time and
Prof. Avelina C. Bucao, Resource Speaker
A. Stress Management Strategies
1. Avoid unnecessary stress.
Learn how to say “no”.
Avoid people who stress you out.
Take control of your environment.
Avoid hot-button topics.
Pare down your to-do lists.
2. Alter the situation.
Express your feelings instead of bottling them up.
Be willing to compromise.
Be more assertive.
Manage your time better.
3. Accept the things you can’t change.
Don’t try to control the uncontrollable.
Look for the upside.
Share your feelings.
Learn to forgive.
4. Adapt to the stressor.
Look at the big picture.
Adjust your standards.
Focus on the positive.
B. Stress Reduction Tips
1. Nurture yourself
Set aside relaxation time.
Connect with others.
Do something you enjoy every day.
Keep your sense of humor.
2. Healthy stress reducers
Go for a walk.
Spend time in nature.
Talk to a supportive friend.
Sweat out tension with a good workout.
Do something for someone else.
Write in your journal.
Take a long bath.
Play with a pet.
Work in your garden.
Get a message.
Curl up with a good book.
Take a yoga class.
Listen to music.
Watch a comedy.
3. Adopt a healthy lifestyle.
Eat a healthy diet.
Reduce caffeine and sugar.
Avoid alcohol, cigarettes, and drugs.
Get enough sleep.
C. Unhealthy Ways of Coping with Stress
Self-medicating with alcohol or drugs
Using sleeping pills or tranquilizers to relax
Overeating or eating too little
Sleeping too much
Withdrawing from friends, family, and activities
Filling up every minute of the day to avoid facing problems
Redford Williams’ 12-Step Approach for Dealing with Unconstructive Anger
1. Maintain a “Hostility Log”.
2. If you do, acknowledge that you have a problem managing anger. 3. Use your support network.
4. Use anger management techniques to interrupt the anger cycle. Pause.
Take deep breaths.
Tell yourself you can handle the situation.
Stop the negative thoughts.
5. Use empathy.
6. Laugh at yourself.
8. Build trust.
10. Be assertive.
11. Live each day as if it is your last.
A. How to Manage Your Time
1. Create a schedule or to-do list. Write down deadlines for accomplishing certain tasks.
2. Plan to tackle difficult projects at the times of day when you are most alert.
3. Schedule time for people, including time for yourself. Create some personal time by waking up half an hour earlier or going to bed half an hour later than usual; plan a weekly date with your spouse, or arrange to have lunch with friends.
4. Prioritize what you need to accomplish. “Pareto’s principle” states that 80 percent of your accomplishments come from 20 percent of your effort, so think strategically: Locate and isolate this valuable 20 percent, then focus your efforts on the tasks that promise the greatest rewards.
A. How to set priorities
Priority 1: Red: Today/Tomorrow (Day)
Priority 2: Orange: 3-7 Days (Week)
Priority 3: Yellow: 2-3 weeks (Month)
Priority 4: Later this year…(Wish List)
B. Be realistic when assigning priorities to your tasks.
C. Start work on any red tasks first – however awful, boring or frightening they are. The trick to keeping calm and balanced is simple: forget about all the complex planning. Work out what truly needs to be done next and do it. When it’s done, repeat the procedure.
D. Start on the orange task next. Don’t even think about any yellow ones until all the reds and oranges are done. If any new tasks arrive, give them a color and put them on the list. Next morning, make a new list and reallocate the tasks into the colors.
E. Keep track of your progress.
After one week, take 15 minutes to go through the yellow (month)...
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