STRESS

AND
TIME MANAGEMENT

MA. THELMA B. EBIAS

Reporter
OVERVIEW
01 What is Stress

02 Symptoms of Stress .

03 Causes and Effects of

Stress
04 Stress Management
What is Stress?
 What happens when we continue “burning the candle at
both ends” until we reach physical and emotional
exhaustion? Just like the candle itself, we risk burning
ourselves out.

There is a parable of a frog sitting in a pot on the stove. If

dropped into a pot of boiling water, a frog would likely
notice and try to escape. But when placed in a pot that is
slowly approaching a boil, the frog doesn’t notice until the
water has already reached an unbearable heat—at which
point it is too hot for the frog to survive.
 Have you ever experienced a slow acceptance of the pressures
around you, until everything is “just too much” and you can barely
cope?

If so, you’re not alone. About 8.3 million adults were reported to
have experienced serious psychological distress in 2017 (“More
people suffering from stress, anxiety, and depression, study finds,”
2018).

So what if we could notice the boiling signs earlier and even “turn
down” the heat?
If stress “has become one of the most serious health issues of the
20th century and a worldwide epidemic,” then it is time to start
growing the tools of how we handle stress (“Workplace Stress,” 2018).
Stress is the “psychological, physiological
and behavioral response by an individual
when they perceive a lack of equilibrium
between the demands placed upon them
and their ability to meet those demands,
which, over a period of time, leads to ill-
health” (Palmer, 1989).
 Lazarus and Folkman (1984) suggested that
stress results when the demands of the
environment are greater than the individual’s
perceived coping resources.
“Stressor” is any event or stimulus that
causes stress. However, what serve as a stressor
for one person may not be the same for
another.
 For example, being ask to attend a social
event may create stress for someone who
perceives that they lack the necessary social
skills to fit in, whereas another person who
feels comfortable in social situations may
not experience any stress.
 SYMPTOMS OF STRESS
• Difficulty sleeping
• Weight gain or weight loss
• Stomach pain
• Irritability
• Teeth grinding
• Panic attacks
• Headaches
• Difficulty concentrating
 SYMPTOMS OF STRESS
• Sweaty hands or feet
• Heartburn
• Excessive sleeping
• Social isolation
• Fatigue
• Nausea
• Feeling overwhelmed
and obsessive or compulsive
behaviors
 CAUSES OF WORK STRESS:
• Being unhappy in your job
• Having a heavy workload or too much
responsibility
• Working long hours
• Having poor management, unclear expectations of
your work, or no say in the decision-making process
• Working under dangerous conditions
• Being insecure about your chance for advancement
or risk of termination
• Having to give speeches in front of colleagues
• Facing discrimination or harassment at work,
especially if your company isn’t supportive
• Life stresses such as: the death of a love one,
divorce, loss of job, increase in financial obligations,
getting married, chronic illness or injury, emotional
problems and traumatic event like a natural disaster,
theft, rape or violence against you or a loved one.
 EFFECTS OF STRESS:
When you are in a stressful situation, your body
launches a physical response. Your nervous system springs
into action, releasing hormones that prepare you to either
fight or take off. It’s called the “fight or flight” response, and
it’s why, when you’re in a stressful situation, you may notice
that your heartbeat speeds up, your breathing gets faster,
your muscles tense, and you start to sweat. This kind of stress
is short-term and temporary (acute stress), and your body
usually recovers quickly from it.
 But if your stress system stays activated
over a long period of time (chronic stress), it
can lead to or aggravate more serious health
problems. The constant rush of stress
hormones can put a lot of wear and tear on
your body, causing it age more quickly and
making it more prone to illness.
 STRESS MANAGEMENT

Stress management is: a “set of techniques and

programs intended to help people deal more
effectively with stress in their lives by analyzing
the specific stressors and taking positive actions
to minimize their effects” (Gale Encyclopedia of
Medicine, 2008).
 Identify your stress sources

Factors to Consider in Coping Up Stress:

1. Understand your stress
How do you stress? It can be different for everybody. By
understanding what stress looks like for you, you can be
better prepared, and reach for your stress management
toolbox when needed.
2. Identify your stress sources
What causes you to be stressed? Be it work, family, change
or any of the other potential thousand triggers.
3. Learn to recognize stress signals
We all process stress differently so it’s important to be aware
of your individual stress symptoms. What are your internal
alarm bells? Low tolerance, headaches, stomach pains or a
combination from the above “Symptoms of stress’
4. Recognize your stress strategies
What is your go-to tactic for calming down? These can be
behaviors learned over years and sometimes aren’t the healthy
option. For example, some people cope with stress by self-
medicating with alcohol or overeating.
5. Implement healthy stress management strategies
It’s good to be mindful of any current unhealthy coping behaviors
so you can switch them out for a healthy option. For example, if
overeating is your current go to, you could practice meditation
instead, or make a decision to phone a friend to chat through your
situation. The American Psychological Association suggest that
switching out one behavior at a time is most effective in creating
positive change.
6. Make self-care a priority
When we make time for ourselves, we put our well-
being before others. This can feel selfish to start, but it is like
the airplane analogy—we must put our own oxygen mask on
before we can assist others. The simplest things that
promote well-being, such as enough sleep, food, downtime,
and exercise are often the ones overlooked. Self-care is
group-care.
7. Ask for support when needed
If you’re feeling overwhelmed, reach out to a friend or family
member you can talk to. Speaking with a healthcare
professional can also reduce stress, and help us learn
healthier coping strategies.
 Stress Management Tips:
• Keep a positive attitude.
• Accept that there are events that you cannot control.
• Be assertive instead of aggressive. Assert your feelings, opinions,
or beliefs instead of becoming angry, defensive, or passive.
• Learn and practice relaxation techniques; try meditation, yoga,
or tai-chi for stress management.
• Exercise regularly. Your body can fight stress better when it is fit.
• Eat healthy, well-balanced meals.
• Learn to manage your time more effectively.
• Set limits appropriately and learn to say no to requests that
would create excessive stress in your life.
 Stress Management Tips:
• Make time for hobbies, interests, and relaxation.
• Get enough rest and sleep. Your body needs time to recover from
stressful events.
• Don't rely on alcohol, drugs, or compulsive behaviors to reduce
stress.
• Seek out social support. Spend enough time with those you enjoy.
• Seek treatment with a psychologist or other mental health
professional trained in stress management or biofeedback
techniques to learn healthy ways of dealing with the stress in your
life.
 TIME MANAGEMENT
“Time management” is the process of organizing and
planning how to divide your time between specific activities.
Good time management enables you to work smarter – not
harder – so that you get more done in less time, even when
time is tight and pressures are high. Failing to manage your
time damages your effectiveness and causes stress.
“Time management” refers to the way that you organize
and plan how long you spend on specific activities.
BENEFITS OF TIME MANAGEMENT
The ability to manage your time effectively is important. Good time
management leads to improved efficiency and productivity, less stress, and
more success in life. Here are some benefits of managing time effectively:
1. Stress relief
Making and following a task schedule reduces anxiety. As you check off
items on your “to do” list, you can see that you are making tangible
progress. This helps you avoid feeling stressed out with worry about
whether you’re getting things done.
2. More time
Good time management gives you extra time to spend in your daily life.
People who can time manage effectively enjoy having more time to spend
on hobbies or other personal pursuits.
BENEFITS OF TIME MANAGEMENT
.
3. More opportunities
Managing time well leads to more opportunities and less time
wasted on trivial activities. Good time management skills are
key qualities that employers look for. The ability to prioritize
and schedule work is extremely desirable for any organization.
4. Ability to realize goals
Individuals who practice good time management are able to
better achieve goals and objectives, and to do so in a shorter
length of time.
TIPS FOR EFFECTIVE TIME MANAGEMENT:
.
TIPS FOR EFFECTIVE TIME MANAGEMENT:
.
1. Set goals correctly. Set goals that are achievable and measurable. Use
the SMART method when setting goals. In essence, make sure the
goals you set are Specific, Measurable, Attainable, Relevant, and
Timely.
2. Prioritize wisely. Prioritize tasks based on importance and urgency.
For example, look at your daily tasks and determine which are:
 Important and urgent: Do these tasks right away.
 Important but not urgent: Decide when to do these tasks.
 Urgent but not important: Delegate these tasks if possible.
 Not urgent and not important: Set these aside to do later.
TIPS FOR EFFECTIVE TIME MANAGEMENT:
. 3.Set a time limit to complete a task. Setting time constraints for completing tasks
helps you be more focused and efficient. Making the small extra effort to decide on
how much time you need to allot for each task can also help you recognize potential
problems before they arise. That way you can make plans for dealing with them.
4. Take a break between tasks. When doing a lot of tasks without a break, it is
harder to stay focused and motivated. Allow some downtime between tasks to clear
your head and refresh yourself. Consider grabbing a brief nap, going for a short
walk, or meditating.
5. Organize yourself. Utilize your calendar for more long-term time management.
Write down the deadlines for projects, or for tasks that are part of completing the
overall project. Think about which days might be best to dedicate to specific tasks.
For example, you might need to plan a meeting to discuss cash flow on a day when
you know the company CFO is available.
TIPS FOR EFFECTIVE TIME MANAGEMENT:
.
6. Remove non-essential tasks/activities. It is important to remove excess activities
or tasks. Determine what is significant and what deserves your time. Removing non-
essential tasks/activities frees up more of your time to be spent on genuinely
important things.
7. Plan ahead. Make sure you start every day with a clear idea of what you need to
do-what needs to get done THAT DAY. Consider making it a habit to, at the end of
each workday, going ahead and writing out your “to do” list for the next workday.
That way you can hit the ground running the next morning.
8. Poor reputation. If clients or your employer cannot rely on you to complete tasks
in a timely manner, their expectations and perceptions of you are adversely affected.
If a client cannot rely on you to get something done on time, they will likely take
their business elsewhere.
IMPLICATIONS OF POOR TIME MANAGEMENT:
. 1. Poor workflow. The inability to plan ahead and stick to
goals means poor efficiency. For example, if there are several
important tasks to complete, an effective plan would be to
complete related tasks together or sequentially. However, if you
don’t plan ahead, you could end up having to jump back and
forth, or backtrack, in doing your work. That translates to
reduced efficiency and lower productivity.
2. Wasted time. Poor time management results in wasted time.
For example, by talking to friends on social media while doing
an assignment, you are distracting yourself and wasting time.
IMPLICATIONS OF POOR TIME MANAGEMENT:

3. Loss of control. By not knowing what the next task

.
is, you suffer from loss of control of your life. That can
contribute to higher stress levels and anxiety.
4. Poor quality of work. Poor time management
typically makes the quality of your work suffer. For
example, having to rush to complete tasks at the last
minute usually compromises quality.
Thank you
for
Listening