Time Management and Time Management and Stress ManagementStress Management

Tips on how to stay mentally and Tips on how to stay mentally and emotionally healthy whilst studyingemotionally healthy whilst studying

Why Time Management?Why Time Management?

Good time management is essential to success Good time management is essential to success at university at university

Planning your time avoids a ‘traffic jam’ of Planning your time avoids a ‘traffic jam’ of work and helps you cope with study stresswork and helps you cope with study stress

Helps you study for harder subjectsHelps you study for harder subjects Makes you feel in control!Makes you feel in control!

Most Important: Plan aheadMost Important: Plan ahead

Prioritize your tasks- decide which task is Prioritize your tasks- decide which task is most important and should be completed first. most important and should be completed first.

For example- In a choice between writing an For example- In a choice between writing an essay due in 2 weeks or preparing a essay due in 2 weeks or preparing a presentation due to 4 weeks - start with the presentation due to 4 weeks - start with the essay. essay.

TipsTips

Complete small tasks straight away rather than Complete small tasks straight away rather than putting them off.putting them off.

Break difficult or boring work into sectionsBreak difficult or boring work into sections Don’t try and write an assignment in one Don’t try and write an assignment in one

sitting-write it section by sectionsitting-write it section by section If you feel yourself loosing focus, sit back and If you feel yourself loosing focus, sit back and

think “What are my goals? Why am I think “What are my goals? Why am I studying?”studying?”

Long Term PlanningLong Term Planning

Using a yearly or 6 month planner allows you Using a yearly or 6 month planner allows you to plan your work over the entire semester and to plan your work over the entire semester and helps to remind you about deadlines and helps to remind you about deadlines and upcoming commitmentsupcoming commitments

Place your planner in a position where you Place your planner in a position where you have easy access to it (desk or wall)have easy access to it (desk or wall)

Write in dates assignments are due and exams Write in dates assignments are due and exams are scheduled are scheduled

Long Term Planning ContLong Term Planning Cont

Remember to allow for extra workload. If you Remember to allow for extra workload. If you have several assignments due at the same time, have several assignments due at the same time, you will need to begin each task even earlier you will need to begin each task even earlier than usualthan usual

Plan start dates for each task and write them Plan start dates for each task and write them on your planner. Draw lines back from the due on your planner. Draw lines back from the due dates to the start dates, using different colours dates to the start dates, using different colours for each subject for each subject

Planning on a Weekly BasisPlanning on a Weekly Basis

It may seem that you have no time to study, It may seem that you have no time to study, but short and medium time slots can be used but short and medium time slots can be used effectivelyeffectively

Short time slots include train/bus journeys, Short time slots include train/bus journeys, lunch breaks and gaps between classeslunch breaks and gaps between classes

Anything from 15 minutes to 1 hour is a short Anything from 15 minutes to 1 hour is a short break and is still useful! break and is still useful!

Tasks for Short Time SlotsTasks for Short Time Slots

Reviewing lecture notesReviewing lecture notes Completing short readingsCompleting short readings Revising for examsRevising for exams Proofreading an assignment Proofreading an assignment Writing essay plansWriting essay plans Completing tutorial tasks Completing tutorial tasks

Medium Time SlotsMedium Time Slots

1 to 3 hours is a good time for more 1 to 3 hours is a good time for more concentrated study. concentrated study.

Medium time slots can be used for:Medium time slots can be used for: Revising for examsRevising for exams Drafting/editing assignmentsDrafting/editing assignments Reading for assignmentsReading for assignments Taking notes from readingsTaking notes from readings

Long Time SlotsLong Time Slots

More than 3 hours can be set aside for:More than 3 hours can be set aside for: Working on assignmentsWorking on assignments Completing extensive amounts of readingCompleting extensive amounts of reading Doing research for assignmentsDoing research for assignments Revising for examsRevising for exams

During medium and long time slots, take regular During medium and long time slots, take regular breaks after 1 hour, as your concentration breaks after 1 hour, as your concentration

begins to slipbegins to slip

Weekly PlannerWeekly Planner

For weekly planning use your student diary For weekly planning use your student diary or a timetable.or a timetable.

Fill in all the main demands on your time :Fill in all the main demands on your time : Lectures and TutorialsLectures and Tutorials Hours of work (part time job)Hours of work (part time job) Regular social commitmentsRegular social commitments Mealtimes and family eventsMealtimes and family events Sleep timesSleep times

Weekly PlannerWeekly Planner

When you have written in the main demands When you have written in the main demands on your time, look at the blank time slots left. on your time, look at the blank time slots left. This will help you work out how many hours a This will help you work out how many hours a week you actually have for study. week you actually have for study.

Then plan time slots for study, fill in times that Then plan time slots for study, fill in times that can be used for study periods including short, can be used for study periods including short, medium and long time slotsmedium and long time slots

Stress ManagementStress Management

The first and most important part of stress The first and most important part of stress management whilst you study is time management whilst you study is time management! If you are organised and plan management! If you are organised and plan ahead you won’t become as worried or ahead you won’t become as worried or stressed with your studies.stressed with your studies.

However there are several other tips that However there are several other tips that can help you keep your stress under can help you keep your stress under control…control…

What is stress?What is stress?

Stress is our body’s way of responding to Stress is our body’s way of responding to any kind of demand. It can be from positive any kind of demand. It can be from positive or negative experiences. or negative experiences.

Stress is unavoidable, we all need a certain Stress is unavoidable, we all need a certain degree of stress in our lives to keep us degree of stress in our lives to keep us motivated, to protect us and to keep us motivated, to protect us and to keep us alert.alert.

Stress and PerformanceStress and Performance

How do I know I’m stressed?How do I know I’m stressed?

Stress can be felt in a variety of different Stress can be felt in a variety of different ways, including physically, emotionally, ways, including physically, emotionally, cognitively and behaviourally. cognitively and behaviourally.

There are many different symptoms of There are many different symptoms of stress and each individual can experience stress and each individual can experience them differently. them differently.

However there are common signs and However there are common signs and symptoms of stress…symptoms of stress…

Intellectual Symptoms- How stress Intellectual Symptoms- How stress can affect your mindcan affect your mind

Memory ProblemsMemory Problems Difficulty making decisionsDifficulty making decisions Inability to concentrateInability to concentrate ConfusionConfusion Seeing only negativeSeeing only negative Desire to escape or run awayDesire to escape or run away Repetitive or racing thoughtsRepetitive or racing thoughts Poor judgmentPoor judgment

Emotional Symptoms-How stress Emotional Symptoms-How stress can make you feelcan make you feel

Moody and hypersensitiveMoody and hypersensitive DepressedDepressed Anger and resentmentAnger and resentment Easily irritatedEasily irritated Lack of confidenceLack of confidence AnxietyAnxiety Sense of being overwhelmed Sense of being overwhelmed Urge to laugh or cry at inappropriate timesUrge to laugh or cry at inappropriate times

Physical Symptoms- How stress can Physical Symptoms- How stress can affect your bodyaffect your body

HeadachesHeadaches Digestive problemsDigestive problems Muscle tension and painMuscle tension and pain FatigueFatigue Chest pain, irregular heartbeatChest pain, irregular heartbeat High blood pressureHigh blood pressure Weight loss or gainWeight loss or gain Sleep disturbancesSleep disturbances Skin problemsSkin problems

Behavioural Symptoms-How stress Behavioural Symptoms-How stress can affect your behaviourcan affect your behaviour

Eating more or lessEating more or less Sleeping too much or too littleSleeping too much or too little Isolating yourself from othersIsolating yourself from others Neglecting your responsibilitiesNeglecting your responsibilities Teeth grinding or jaw clenchingTeeth grinding or jaw clenching Loosing your temperLoosing your temper Overreacting to unexpected problemsOverreacting to unexpected problems Overdoing activities such as shopping or exerciseOverdoing activities such as shopping or exercise

So what can we do?So what can we do?

There are many different techniques we can There are many different techniques we can use to assist in managing our stress. use to assist in managing our stress.

Some general things we can do include:Some general things we can do include: Exercising regularlyExercising regularly Eating rightEating right Eliminating or reducing caffeineEliminating or reducing caffeine Sleeping regularlySleeping regularly Develop emotional supports and using themDevelop emotional supports and using them

What else?What else?

Relaxation BreathingRelaxation Breathing:: Take long deep breaths and visualize the air Take long deep breaths and visualize the air

going from your mouth down to your stomach. going from your mouth down to your stomach. Attempt to do this 10-15 times a day.Attempt to do this 10-15 times a day. Breathing will slow down or stop the stress Breathing will slow down or stop the stress

response in your body, it helps the body to response in your body, it helps the body to relax. relax.

What else?What else?

MindfulnessMindfulness:: Find yourself a quite comfortable place where you Find yourself a quite comfortable place where you

can sit down. Close your eyes and breath, noticing can sit down. Close your eyes and breath, noticing your body, how it feels etc. your body, how it feels etc.

With your eyes still closed, purposefully shift your With your eyes still closed, purposefully shift your awareness away from your body to everything you awareness away from your body to everything you can hear and smellcan hear and smell

If you feel yourself getting caught up with your If you feel yourself getting caught up with your thoughts, shift your focus back to your breathingthoughts, shift your focus back to your breathing

Practice for 5-10 minutesPractice for 5-10 minutes

What else?What else?

Laughing:Laughing: Have some fun! Enjoy leisure activities as Have some fun! Enjoy leisure activities as

your normally would. your normally would. Having a balance between work, study and Having a balance between work, study and

friends is beneficial to your well being.friends is beneficial to your well being. Have regular hobbies or activities that you can Have regular hobbies or activities that you can

enjoy. This gives you a “time out” from study enjoy. This gives you a “time out” from study and from stress!and from stress!

4 things in 5 minutes4 things in 5 minutes

1. Breath deeply- take several deep breaths to 1. Breath deeply- take several deep breaths to slow your heart rate and reduce your stress slow your heart rate and reduce your stress

2. Relax your muscles- stretch your neck, stand 2. Relax your muscles- stretch your neck, stand or sit up straightor sit up straight

3. Make a change- Step back from what you’re 3. Make a change- Step back from what you’re doing. A few seconds can bring a lot of doing. A few seconds can bring a lot of perspectiveperspective

4. Laugh- Nothing relieves the tension in your 4. Laugh- Nothing relieves the tension in your body or mind like a little laughterbody or mind like a little laughter

Remember:Remember:

We cannot avoid stress. Positive and negative events We cannot avoid stress. Positive and negative events can cause stress so we have to be realistic. can cause stress so we have to be realistic.

Stress can be accumulative, so its important to Stress can be accumulative, so its important to recognise our body’s response and warning signs of recognise our body’s response and warning signs of stress.stress.

Take a break between semesters to have some “down Take a break between semesters to have some “down time”. time”.

Get help if you need it, through either friends or Get help if you need it, through either friends or talking to the student counsellor. talking to the student counsellor.