Unit 6: Seminar•Personal / Stress

Management

Kaplan ID: AEStrangeEmail: astrange@kaplan.edu

AIM name: adiahasAdiaha Strange

Welcome to Academic StrategiesLet me again formally welcome you

to class and our 6th seminar.

Let’s go over seminar rules:

• In order to allow anyone that has questions the opportunity to participate, I ask that you simply use // to raise your hand.

• Class, // is the hand raising symbol.

Grade Book Update

• Please review your grade book and let me know if you have questions or concerns or if you feel your grade is incorrect.

• Remember, if you post late assignments’ you must notify the instructor by email

• It is your responsibility to let me know when you post LATE assignments.

Note!

• Keep in mind the participation grades are averaged every week, so the grades you see are an average of the work you have done so far.

Questions: ?

• Does anyone have questions on grades or grading thus far.

Personal management

• Personal management involves, learning effective coping techniques to manage the stress in your life.

Lets Review

• In the last unit, you learned time management skills. Using stress management techniques along with time management will help you learn how to plan, organize, and prioritize your daily activities to make the most out of your study time and at the same time keeping your stress manageable

Class: Stress Kills

Women and Stress

Depression Statistics: Women Fact Information

• Women are twice as likely to experience depression as men

• Approximately 7 million women in the United States are clinically depressed.

Women and Stress

• One in five women can expect to develop clinical depression at some time in her life.

• Depression is the leading cause of disability in women.

• Only one of every three depressed women will seek professional help.

Men and Stress

• Though women experience depression at double the rate of men, men are three times as likely to commit suicide than women.

• _ Suicide is most common among men who are separated, widowed, divorced.

• _ One in seven men will develop depression within 6 months of becoming unemployed.

Take Notice • Notice areas that feel tense or

cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice. (Stop any movements that cause pain.) Roll your shoulders forward and backward several times. Let all of your muscles completely relax.

Find a way of escape

• Talk to a friend about your problems, don't hold it in.

• Get a massage. • Take a nap. • Take a warm bath. • Read a book or watch TV.

Relaxation Technique

• 2-Minute Relaxation- Switch your thoughts to yourself and your breathing. Take a few deep breaths, exhaling slowly. Mentally scan your body.

Figure out a way to cope

• Get a good night's rest. • Eat healthily. • Listen to your favorite music. • Exercise, participate in a sport or engage in

fun activity

Overall goal:Decreasing Stress in college

• Do NOT procrastinate• Prioritize• Ask family members to help with

tasks- household chores, watching the kids

• Plan out your time and reduce idle time.

Decreasing Stress in college

• Keep a daily planner for all activities including study time

• Don’t be a perfectionist• Learn to say NO to tasks that are not

priorities• Make time for yourself

Decreasing Stress in college

• Eat a balanced diet• Get enough sleep• Do something physical every day• Stretch- It works for cats and dogs!• Reward your successes no matter how small

Stop and Smell the Roses—

•“Things happen” and sometimes “bad things happen to good people”. If we let them, stressful events can build up, wall us in, and eventually stop us from enjoying the good things in life.

Sleep on it.

• Every coin has two sides and every issue has both pros and cons. List them both then put the list away and take a second look tomorrow. Sometimes “sleeping on” a situation changes the minuses to pluses.

Every cloud has a silver lining.

• After all, rain makes things grow! Ben Franklin found good in a bolt of lightning. Find the good in your stressful situation by listing the negative surges and determining what it will take to make them into positive charges!

When you need help, get help.

• Even Atlas couldn’t bear the weight of the world on his shoulders forever. Whether you need help from kids or spouse in hauling groceries into the house, help from a colleague to solve a work-related problem, or professional help to find the causes of and effectively manage your stress, getting the help you need is in itself a major stress management tip!

Final Reminders

Making more time by using your available time wisely.

Applying time-management techniques such as using a personal calendar, addressing all of

your responsibilities, and saying no.Avoiding procrastination. Plan ahead, and be

aware of how much time it will take to dosomething. Don’t wait until the last minute.

Reminders

Knowing when to ask for help. Realize that sometimes the best option is to reach out to

others.Recognizing the relationship between stress

management and time management.Successfully managing one will help with

managing the other.

Class! Ending Note You have to purposefully Schedule

Change in your life!!!!!Taking responsibility for your own stress level.Recognize your stressors and how you respond, and

be aware of the best ways for you to manage stress.

Surrounding yourself with supportive people.Treating yourself as a priority.

Week 6 Mini Project

Create a Stress Management Plan

• For this week's mini project, you will use the template under unit 6 (mini project tab) to create a stress management plan for yourself

Ending Resources: Powerup Book

Developing a Schedule• http://www.studygs.net/schedule/Avoiding Procrastination• http://www.studygs.net/attmot3.htm

Ending Resources: Powerup Book

Home-Work Life Balance• http://www.organizedassistant.com/article/

Article/Reclaiming-Self—Making-Time-For-Yourself/66

Learning to Say No and Mean It• http://www.confidenceworld.com/

members2/work7.htm

Unit 6: Template DirectionsCreate stress management plan

Write in complete sentencesList 3 current sources of Stress (be specific). These can be school, family, personal, or work

related. List 3 sources of Support in your life. These are people that you can rely on to help you. For each source of stress, list 3 things that you can do differently (think about being proactive) in

order to alleviate some of that stress. Stressor 1: Stressor 2: Stressor 3:

What helped me!

FAVORITE QUOTE “In times of great stress or adversity, it's always

best to keep busy, to plow your anger and your energy into something positive.”

USE YOUR TIME WISELY

Class Dismissed!