1. Time and Stress Management By Onyinye Nwasike and Derrick Reyes

2. Time management O Time management is the act or process of planning and exercising conscious control over the amount of time spent on specific activities, especially to increase effectiveness, efficiency or productivity

3. How best to manage your time? O Prioritize, Plan and organize O Academics, RA position, jobs, activities.. etc.

4. RA position O Duty nights O Programming O Opening and closing halls O Bulletin boards, door decs O Staff meetings/ one on one with RD O Time with residents ( roommate agreement forms, 1:1 with residents, Community building) O RCRs/ room inspections O Other duties as assigned

5. Three ways to stay on track O Semester calendar O Weekly planner O A to-do-list

6. Semester calendar O See and set long term goals and start planning ahead. Write down important deadlines and dates.

7. Weekly calendar O A week by week look at what the days have to offer, so you can plan accordingly

8. 7-8 8-9 9-10 10-11 11-12 -----11:15------ 12-1 -----12:30------ -----12:30------ -----12:30------ 1-2 -----1:45------ -----1:45------ -----1:45------ 2-3 3-4 4-5 5-6 6-7 7-8 8-9 9-10 10-11 11-12 Time Management MON TUE WED THU FRISAT SUN

9. To-Do-List O Helps sort out priorities for the day, what needs to be done, when and how much time?

11. Successful time management O Be realistic in scheduling. A schedule shouldn't be a unattainable wish list, but a real guide to help you plan your time well. O Be flexible in following your schedule. From time to time, things will come up that require you to deviate from your schedule. O Evaluate your schedule periodically. Every couple of weeks, look over your schedule to see how well it is serving you and how realistic it is. Revision may be necessary O A great resource for time management O http://www.howtostudy.org/resources_skill.php?id=6 http://www.howtostudy.org/resources_skill.php?id=6

12. Procrastination O Try to avoid waiting till the last minute O Social media is a distraction: Facebook, twitter, you tube…etc. O Only leads to: stress, poor work, frustration

13. What is stress????? O Stress is your body's reaction to the demands of the world. Stress symptoms can affect your body, your thoughts and feelings, and your behavior.

14. Stress symptoms: Effects on your body, feelings and behavior O In small doses, stress is a good thing. It can energize and motivate you to deal with challenges. But prolonged or excessive stress — the kind that overwhelms your ability to cope — can take a severe psychological and physical toll. Common effects of stress...... On your body... On your mood... On your behavior  Headache  Muscle tension or pain  Chest pain  Fatigue  Stomach upset  Sleep problems  Anxiety  Restlessness  Lack of motivation or focus  Irritability or anger  Sadness or depression  Overeating or under eating  Angry outbursts  Drug or alcohol abuse  Social withdrawal Source: American Psychological Association's "Stress in America" report, 2010

15. Evaluate how you react to stress O First, take a look at how you react to stress. Some people seem to take everything in stride. Their naturally laid-back attitudes shine through, even in stressful situations. Another deadline? Bring it on. The dishwasher is leaking? No problem, it'll be a simple repair. Others get anxious at the first sign of a stressful situation. Running late for a meeting? Time to panic! Stuck in a traffic jam? Let the cursing begin!

16. Tackle your stress triggers O To identify the factors causing you stress, try keeping a stress inventory: For one week write down the situations, events and people who cause you to have a negative physical, mental or emotional response. Give a brief description of the situation. Where were you? Who was involved? Also, describe your reaction. Did you feel frustrated, angry or nervous? O After a week, sit down and look at your stress inventory. Choose one situation to work on using problem-solving techniques. That means identifying and exploring the problem, looking for ways to resolve it, and selecting and implementing a solution.

17. Take the stress quiz

18. Stress management techniques O Scale back- don’t take on the world, set realistic goals O Prepare – scheduling, time management techniques O Reach out- family, friends, RAs, faculty, RDs O Take up a hobby – dancing, swimming, fishing, sewing ect.. O Relax- meditate, yoga, massage…. O Get enough sleep O Eat a healthy meal O Get professional help (ie.. Health and Wellness Center)

19. Stress management quiz

20. Resources O Stress...at work. Centers for Disease Control and Prevention. http://www.cdc.gov/niosh/docs/99-101/. Accessed April 9, 2010. O Segerstrom S, et al. Psychological stress and the human immune system: A meta-analytical study of thirty years of inquiry. Psychological Bulletin. 2004;130:601. O Mind/body health: Job stress. American Psychological Association. http://www.apa.org/helpcenter/job-stress.aspx. Accessed April 12, 2010. O Stress at work: How to reduce and manage workplace and job stress. HelpGuide.org. http://helpguide.org/mental/work_stress_management.htm. Accessed April 12, 2010. O Cunningham JB. The Stress Management Sourcebook. 2nd ed. Los Angeles, Calif.: 2000. O Stress... at work. National Institute for Occupational Safety and Health. http://www.cdc.gov/niosh/docs/99-101/. Accessed May 7, 2012. O Stress at work: Tips to reduce and manage job and workplace stress. Helpguide.org. http://www.helpguide.org/mental/work_stress_management.htm. Accessed May 7, 2012. O Counseling services: Stress management. University at Buffalo, The State University of New York. http://ub- counseling.buffalo.edu/stressmanagement.shtml. Accessed May 7, 2012. O Charlesworth EA, et al. Stress Management: A Comprehensive Guide to Wellness. New York, N.Y.: Ballantine Books; 2004:24. O Hensrud DD, medical ed. The Mayo Clinic Plan: 10 Essential Steps to a Better Body & Healthier Life. New York, N.Y.: Time Inc.; 2006:164. O Sadock BJ, et al. Kaplan and Sadock's Comprehensive Textbook of Psychiatry. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2005. O Mind/body health: Job stress. American Psychological Association. http://www.apa.org/helpcenter/job-stress.aspx. Accessed May 7, 2012. O Vickers Douglas KS (expert opinion). Mayo Clinic, Rochester, Minn. May 2, 2012

21. Fun Activity O Stress management on the go…..