1. PERSONAL DEVELOPMENT Dr Tabassum Alvi tabassumnasir1@gmail.com

2. LEARNING OBJECTIVES At the end of the session the student should be able to: Apply the time management strategies to one’s own personal and professional life Identify common stressors in day to day life Manage one’s own stress appropriately Provide sound advice on stress management to others Discuss the benefits of positive thinking and how it can be used in professional practice

3. Personal Development 1. Time management 2. Stress management 3. Positive thinking

4. Time Management

5. High urgencyLow urgency High importance1 Do it now2) Plan to do it later Low importance3) Resist doing it now 4)Time wasters

6. SMART :Goal Setting S = Specific M = Measurable A = Action R = Realistic T = Time-based

7. Time Management To-do list Timetable Daily activity log Identify time wasters Identify distractors Prepare: Identify: Devise:

8. Plan Weekly – short term tasks

9. An Example of Timetable Before 9.009.00-11.0011.00-13.0014.00-15.0015.00-17.00After 19.00 Mon Lecture: Myth 10-11 PB 101 Work in library 11-12 Lecture: Rome 12-1 HUM44 Keep freeSeminar: Myth 3-4 URS21 Independent study Tues Lecture psychology Lecture physiology Lecture anatomy Swim/exerciseSelf study (upper limb) Watch TV/family time Wed LectureSeminar: Rome 9-10 HUM15 Independent study 10-11 Independent study Badminton 2-3Group study upper limb (Union night) Thurs SwimIndependent study Lecture: Myth 2-3 PB101 Work in library 3-4 Lecture: Rome 4-5 HUM44 Film soc Fri Lecture: Epic 9-10 PB 105 Seminar: Epic 10-11 URS21 Independent study (Out with friends) Sat RelaxPrepare for tomorrow task Study whatever done in the week Make to-do list for next week Sun Watch movieIndependent study (Out with family)

10. 1. Time management Stress Management 3. Positive thinking

11. What is Stress? ‘Any stimulus playing upon the body results in certain physiological and psychological changes in the body which are cumulatively known as STRESS’ External: Exams, Tragedies, Losses Internal: Thoughts(excessive negative thoughts) Believe(how do you look at yourself and life) Attitudes Over scheduling Failing to be assertive Failing to set and maintain healthy boundaries Procrastination and/or failing to plan ahead

12. Is stress always harmful?

13. Positive or Negative?

14. Positive stress has the following characteristics: Motivates, focuses energy Is short-term Is perceived as within our coping abilities Feels exciting Improves performance

15. Positive Personal Stressors Receiving a promotion at work Starting a new job Marriage Buying a home Child Birth Moving to new place Taking or planning a vacation

16. Positive or Negative? Negative Stress has the following characteristics: Causes anxiety or concern Can be short or long-term Is perceived as outside of our coping abilities Feels unpleasant Decreases performance Can lead to mental and physical problems

17. Negative Personal Stressors: Death of a Partner Hospitalization (oneself or a family member) Separation from a spouse divorce Bankruptcy/money problems Unemployment Children’s problems at school Legal problems Inadequate or substandard housing Excessive job demands Lack of training necessary to do a job

18. Question 1. What are the major life events in your life for the past one year? 2. What are the daily life hassles in your life? 3. What are the symptoms of stress in your body? 4. How do you cope with stress?

19. Symptoms of Stress in your Body ?

20. Stages of Stress 1) Alarm stage 2) Resistance stage 3) Exhaustion stage

21. Stages of stress contd… Psychological changes act upon your body to produce changes e.g. Increased heart rate Increased respiratory rate Anxiety (due to adrenal activity) Decrease skin temperature Alarm stage

22. Stages of stress contd… Body identifies the above changes and tries to minimize harm Behavioural – lack of enthusiasm & motivation for family, studies & life in general, withdrawn from society Cognitive – poor concentration, impaired problem-solving, nightmares Emotional – tearful, agitated, panic, anxious, guilt, overwhelmed, depressed Resistance stage

23. Stages of stress contd… Overwhelming long term stress can cause various medical symptoms and problems. Eg Digestive system problems Recurrent infections Medically unexplained Pains Exhaustion stage

24. Stress Management Strategies How to cope with stress??

25. Stress Management Strategies ‘The primary strategy should be to get rid of the stressor’ 1)Emotional Ventilation 2) Problem solving skills

26. Stress Management Strategies 1. Physical 2. Mental 3. Both physical and mental 4. Spiritual

27. Stress management strategies contd …. 1. Physical (a) Relax neck and shoulders (b) Massage (c) Exercise

28. Stress Management Strategies contd …. 2. Mental (a) Count to 10 (b) Control your thoughts (c) Fantasize good images and safe place (e) Ignore the problem if appropriate, after evaluation (f) Counselling

29. Stress Management Strategies contd …. 3. Both physical and mental (a) Take a break (b) Try progressive relaxation (c) Try yoga (e) Humor (f) hobbies

30. Stress Management Strategies contd …. 4. Spiritual (a) Meditate (b) Pray (c) Remember your purpose (in life)

31. Positive Thinking

32. Positive thinking ‘Positive thinking means that you approach unpleasantness in a more positive and productive way’ Think the best is going to happen, not the worst. Positive thinking often starts with self-talk. These automatic thoughts can be positive or negative. Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information.

33. Positive Thinking If the thoughts that run through your head are mostly negative, your outlook on life is more likely pessimistic. If your thoughts are mostly positive, you're likely an optimist - someone who practices positive thinking.

34. Identifying Negative Thinking Not sure if your self-talk is positive or negative? Filtering You magnify the negative aspects of a situation and filter out all of the positive ones. Personalizing. When something bad occurs, you automatically blame yourself. Catastrophizing You automatically anticipate the worst. Polarizing You see things only as either good or bad.

35. Negative /Positive thinking Negative self-talk Positive thinking I've never done it before.It's an opportunity to learn something new.

36. Negative self talk /Positive thinking Negative self-talk Positive thinking I've never done it before.It's an opportunity to learn something new. It's too complicated. I'll tackle it from a different angle. I don't have the resources. Necessity is the mother of invention. I'm too lazy to get this done.I wasn't able to fit it into my schedule, but I can re-examine some priorities.

37. Negative self talk /Positive thinking There's no way it will work.I can try to make it work. It's too radical a change.Let's take a chance. No one bothers to communicate with me. I'll see if I can open the channels of communication.

38. Learn to work on Negative Thoughts Identify areas to change. Check yourself. Be open to humor. Follow a healthy lifestyle. Surround yourself with positive people. Practice positive self-talk

39. ASSIGNMENT Write a learning agreement how the topic content can be applied to improve personal wellbeing

40. Take Home Message Your Attitude not the Aptitude which gives you high Altitude. So, Build or develop your personality for being a thorough and skilled Professional.

41. Thank you