Akira Kaede/Getty Images Chapter 9 Reduce: Finding Your Optimal Level of Stimulation McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc

Akira Kaede/Getty Images

Chapter 9Reduce: Finding Your

Optimal Level of Stimulation

McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.


9-2

Stimulation, Demand, and Stress

Reduce: the second level of defense against stress in the Five Rs of Coping

Strategies designed to help you find your optimal level of stimulation by cutting back on the overall volume of potential and actual stressors in your life (finding homeo______).

Rules All forms of stimulation use energy and

force our bodies to adapt What stresses some people does not

affect others


9-3

Managing Your Limited Resources

We all have about 30,000 days to live.

Think of your time and energy as limited resources.

Selye (1956): Since we all have limited energy available to adapt to life’s changes, we need to conserve it as much as possible


9-4

Finding Your Optimal Level of Stimulation

Each person needs a certain number of demands to be stimulated enough to reach her/his potential but not too many to become stressed

The inverted U-shaped curve of demand (stimulation) and performance level (Arousal theory)

Understanding your optimal level of stress requires trial and error (Yerkes-Dodson).


Figure 9.11


9-6

Categories of Stressors

3 categories of stressorsStressors that are foreseeable

and can be controlledStressors that are foreseeable

and cannot be controlledStressors that are neither

foreseeable nor controllableWhich is most damaging?


9-7

The Three As of Coping

Abolish the stressor—completely eliminate stressors

Avoid the stressor—minimize your exposure to stressors

Alter the stressor—change the way you are exposed to stressors


9-8

Managing Our Scale of Living

Our society equates money and material things with the good life

The Voluntary Simplicity Network rejects this notion and offers guiding principles

Downscaling can reduce stress The more things you own, the more things that own you. –

David Talbot

Begin by reviewing your values and goals (Rethinking the Big Picture)


Only boys who save their penniesMake my rainy dayYou know that we are living in a material worldAnd I am a material girl

She said I’m sorry baby I’m leaving you tonightI found someone new he’s waitin’ in the car outsideAh honey how could you do itWe swore each other everlasting loveShe said well yeah I know but whenWe did–there was one thing we weren’tReally thinking of and that’s money–

If you got the money, honeyI’ve got The TimeWe’ll go honky-tonkin’And we’re gonna have a timeBring along your CadillacLeave my old wreck behindIf you got the money, honeyI’ve got the time

9-9


9-10

Managing Limited Financial Resources

Our purpose in life is shaped by our values and daily life criteria

Since the American economy is consumption-based, it is easy to get pushed off our planned course and end up owing more than we can afford


9-11

Budgeting Your Limited Resources: How Much

Money Do You Really Need? People often underestimate the amount of

money they spend and how much they really need

First step in managing: Take an inventory of how much you spend

Next, categorize expenses (rent, food, etc.)

Finally, construct and follow a budget


9-12

Managing Your Limited Time

Time management is a three-part processSet clear goalsAssess your use of timePrioritize your use of time


9-13

Goal Setting and Time Management

Setting goals for our lives provides structure and purpose serves as a basis for planning the

use of time Building free time into one’s

schedule is just as important as building in time to study and work


9-14

Managing Time Resources by Limiting Procrastination

Procrastination: one of the biggest wasters of time

Major reasons for procrastinationFear of failureLaziness or apathyThe need for instant gratification

Strategies for breaking the procrastination habit are given in the text


Top 10 Reasons I Procrastinate.

1.

9-15


9-16

Reducing Stress by Communicating More

EffectivelyCommunication: the process by

which information is exchanged through a common system of symbols, signs, or behaviors

Communication occurs at two levelsVerbal communicationNon-verbal communication


9-17

Building Communication Skills

Communication involves three specific sets of skillsInitiating skillsListening skillsResponding skills

Differences between Men and Women?


9-18

Asserting Yourself (v. non-assertive

v. aggressive)How to say no

Not always easy but essential to reduce stress

Stress Buster Tips give suggestions for how to say no Look them in the eye Repeat yourself Don’t get caught up on explanations. Hold your ground.

Documents

Akira Kaede/Getty Images Chapter 9 Reduce: Finding Your Optimal Level of Stimulation McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc