SPEED READING AND STUDY STRATEGIESChapter 3 – managing stress

Stress “The nonspecific response of the body to any

demand made upon it.” Body’s attempt to adjust to any type of demand

Stressors – sources of stress Can be responded to in positive or negative

fashion Can help you rise to the occasion Plunge into “sea of anxiety, worry, hostility, or despair” Overall approach to life and the number of stressors

faced at any one time determine response to stress These factors can be controlled!

To improve positive reaction . . . Adopt positive mental attitude

Put on a “happy face” (James-Lange Theory) Learn to relax (Doing nothing with your muscles)

Breathe deeply Progressive muscle relaxation

Improve self-esteem (your personal assessment of your value) Rewrite inner dialog (self-talk) Build on your successes – remember something you did

well, remember when you overcame an obstacle Control your time – get things done! Take control of your life by adjusting your attitude . . .

Attitude affects control; learn to let go things you can’t control (weather, test format, unexpected wait/line or traffic jam)

Follow a healthy physical routine It’s not all in your head!

Improve sleep – most teens, college students need more than 9.5 hours a night!

Sleep deprivation = impairment of short term memory, decision making ability, and concentration

Study – 20% college students fell asleep instantly despite averaging 7-8 hours of sleep per night.

Decreasing the amount of sleep increases time, but not productivity The problem with naps: impractical, adversely affect

learning, harm sound sleep and the sleep cycle; naps generally deprive you of REM and delta sleep – “rechargers”

Follow a healthy physical routine Avoid caffeine and coffee

Can keep you awake at night . . . Can produce headaches or nervousness

Develop good eating habits Take time for meals – avoid drive thrus,

don’t work as you eat Reduce intake of fats, simple sugars Increase intake of complex carbohydrates

Seven habits to safeguarding health Smoking – avoid Exercise - good Alcohol – very moderately or avoid

altogether Sleep – get the right amount 7-9.5 hours Weight – maintain proper weight Breakfast – don’t skip Snacking – eat only small amounts

between meals

Reducing stressors Wake up half hour earlier Allow yourself plenty of travel time Never wait empty-handed Keep note pad handy – jot down

reminders to free your mind Eat dinner early – especially in college

environment to avoid trivial stress Don’t take work to bed with you

Eliminate procrasination! “Nothing is so fatiguing as the eternal

hanging on of an uncompleted task.” Learn why you procrastinate

Fear of failure Fear of success

Don’t want to be resented Burden of responsibility

Lack of time Shortage of energy Poor organization

Eliminate Procrastination! Devise ways to prevent procrastination

Make your plans a part of the public record Step back and check your progress periodically Let your momentum work for you Use the five-minute plan Be specific Verbalize your excuses Visualize success or completion