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 carol.albrecht@usu.edu (979) 777-2421