1. Balancing School, work, and family demands Counseling & Psychological Services, UC

2. What are some demands placed on you? Have you ever given this any thought? Stop for a minute and think about it; there may be more than you think…

3. Possible demands Academics Family Work Relationships Financial stress Overall adjustment to college Too many roles

4. Where do you begin? Does that seem like a lot of demands? You might have some or all of them. How are you going to get everything done? Where do you begin to juggle among all of these things? STOP. Take a deep breath. We can help.

5. Managing demands and responsibilities You have a lot to do. Start by making a list. Now, figure out what needs to be done first. These things have “priority” over others. How do you decide what has higher priority?

6. Assigning priority levels Do you have any deadlines? If so, assign high priority to those tasks. Are things voluntary? Or mandatory? Mandatory has higher priority. Will not doing something have negative consequences? Again, these tasks have higher priority.

7. Make a list Now that you have an idea of your priorities, make a list so you can see things more clearly. You can use color coding. For example, use RED for higher priority, ORANGE for medium priority and BLUE for lower priority.

8. Sample priority list CLASS EXAM NEXT WEEK PROJECT DEADLINE PART-TIME JOB FAMILY PICNIC ON SATURDAY TONIGHT’S PARTY COFFEE WITH FRIENDS Note: This is only an example of a priority list. You might have different priorities.

9. Options to organize There are several ways to organize your priorities. Here are two suggestions: 1. Set up a schedule 2. Set up a to-do list Or you might have your own way of doing things that is effective, so keep using it.

10. Setting up a schedule Set up an “hour by hour” daily schedule Use colored pens to highlight priority levels Make sure you give each task enough time to be completed Schedule some free time for breaks throughout the day Allow additional free time for things that come up that were unplanned Here is an example…

11. Sample day Monday 9:00Class - Psych 101 10:00Class - Math 101 11:00Free time – study, take a break, unplanned time 12:00Lunch 1:00Class - Sociology 101 2:00Free time – use time for a self-reward activity 3:00Study 4:00Meet Jo for coffee, discuss school project 5:00Free time 6:00Study 7:00Eat supper/watch TV 8:00Study

12. Or – set up a to-do list This can be very simple. Write a list of things you need to accomplish. You can do this daily or weekly, as you prefer. Cross off items as you finish them. Re-write the list if it gets too messy or unclear.

13. Now what? Now you have your priorities in order. You have a better idea of what needs to be done. But are people around you aware of this new plan? Does your family know? Do your friends know? Does your boss know? If not, you may need to tell them!

14. Communicating Think about how you can talk to family and friends about your new responsibilities. You may need to be assertive yet respectful when talking with your parents or professors What possible reactions might you expect from each of them?

15. Communicating…with family Need to study this weekend, but invited to a family picnic? Try to talk to your parents. For example, do they know that for every 1 hour of class, 3 hours of study time are required?

16. Perhaps you can ask them if they’d agree to your studying first and meeting them later. What is another way you can approach your family? Think about the best way to communicate with your parents.

17. Communicating…with friends Have an exam tomorrow and your friends want you to go out tonight? Explain to them that you can’t come out because you have to study, or suggest that you leave early. Do they understand that you have new responsibilities?

18. Perhaps you can offer to see them on the weekend or combine two activities like, going to the gym with your friends. Are you prepared to make adjustments to your relationships?

19. Communicating…with your professor Unusual emergency, medical illness, or death in your family? Talk to your advisor about your options. It’s O.K. to ask your professor for an extension or a make-up session.

20. If your situation is critical, you may also contact your advisor or CAPS to see about options for putting school on hold or to explore other resources. There are different ways you can handle emergency situations. Get some advice on the way that fits you best.

21. Communicating…with your boss Have a big school project this week but you are working every night? Can you negotiate so you both get what you need?

22. Negotiate with your boss Here are some approaches: Ask your boss for fewer hours this week. Offer to make up time. Try to switch shifts with someone else. What is another option for you to juggle work and school?

23. Relax a little Too much stress can take its toll on your physical and emotional health. Sometimes you just need to step back, and relax. Take a break, and make the most of this free time.

24. Relaxing You experience stress when you feel unable to cope with demands. Here are some ways to “take a load off”: Deep breathing Leisure time Rewarding yourself For more information about these exercises, check out our on-line workshop on stress management.

25. Things to keep in mind Make the most of the academic experience Use campus resources Be optimistic Talk to your family, friends, or advisor

26. We offer: Confidential counseling for UC students – individual and group Free walk-in urgent care services during business hours Consultation with faculty, staff, family, and friends concerned about a student Workshops and presentations – stress management, communication, relationships and balancing demands, and other life-enhancing topics CAPS 225 Calhoun St Suite 200 www.uc.edu/counseling (513) 556-0648