Jon Boyes Curriculum and Work-Related Learning Officer

Time and Stress Management

Learning outcomes• Identify how your time is wasted• Identify stress and its causes • Develop strategies for time and stress management

Time and Stress Management

Time bandits:How is your time wasted?

• In groups discuss and list on post its

Time and Stress Management

How do you spend your time?

• Conduct a time analysis • Time log (see handout)• Analysis – time spent on activities planned vs

unplanned?

Time and Stress Management

Tackling the ‘time bandits’• In groups come up with solutions to the time bandits

Time and Stress Management

Time management strategies

• Make a plan and stick to it• Prioritise and link: Short – medium - long term• Plan work and play, everything takes time• Diary/calendar – exams and coursework deadlines

• Reward system• Do not allow others to control your time (calls, emails,

TV)• Multitasking vs single focus: complexity of task• Break down large tasks into manageable chunks• Involve other people

• Cooperate• Delegate

Time and Stress Management

Quick ‘in-tray’ time saver

Time and Stress Management

Urgent Do it now Plan to do it

Not urgent

Delegate Bin it

Other tips• Identify your distracters and manage them• One thing on your desk/PC desktop at a time• Work with your biological clock • When you start to procrastinate – stop. When you are

stuck, go out and exercise• Internet – work without it. Plan and manage your time

online

Time and Stress Management

Symptoms of stressWhat happens to your mind and body when you are

under stress?

Time and Stress Management

Stressors• What are the main causes of stress for you?

Time and Stress Management

Combating stress

• Identify the causes • Tell someone how you are feeling • Achievable strategies that suit you

Time and Stress Management

Generic strategies• Regular exercise• Healthy diet – fruit & veg (you are what you eat) • Minimise caffeine, smoking & alcohol, avoid drugs• Time management techniques• ‘Me time’ - do something every day you enjoy • Muscular relaxation & stretching – Yoga, Tai Chi,

Pilates• Relaxation techniques – controlled breathing &

meditation

• Student counselling resources: http://as.exeter.ac.uk/support/counselling/self-help/

Time and Stress Management

Learning outcomes• Identify how your time is wasted• Identify stress and its causes • Develop strategies for time and stress management

Time and Stress Management

Learning outcomes• Identify how your time is wasted• Identify stress and its causes • Develop strategies for time and stress management

Time and Stress Management

Jon Boyes Curriculum and Work-Related Learning Officer

Time and Stress Management