A member of Cambridge University Health Partners Coping with stress
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- Bu səhifədəki naviqasiya:
- Group 3: Unavoidable stress
- Specific time savers
- What you did How long Code 10
- Items that were at crisis point A-list jobs Finished Not finished 11
Could you ask for some help with any of these tasks? For example, your partner may be able to help out more with looking after the children while you are coping with stress (such as having a hard time at work). This won’t solve your problem at work, but would give you more energy to solve those problems yourself. A colleague at work may be available to offer suggestions to make work easier. Try asking other people how they deal with these stressors People you know may have really good or enjoyable ways of dealing with their own stress. Does a friend have an interesting hobby or pastime that you could do as well? Group 3: Unavoidable stress Some factors to consider: Consider why you feel that these problems are unavoidable. Are you aiming for ‘better things’ that you value highly and therefore accepting the current stresses as a price you are willing to pay? Other unavoidable tasks include things we “have” to do, such as picking up children from school or completing a certain number of tasks at work. For both group B and group C you should use as much practical and emotional support as you can get.
Time management Clear and open time management is not just a matter of creating opportunities to get more done. It can also be used to allocate time to relax, unwind or do things you enjoy. It should also help in being assertive, as having a clear idea of how much time you can give to a task will make it clearer whether or not you are the best person to be doing it at that point. Some tips on managing your time: The next activity will help you to review your day and how you actually used your time. You can then consider a harder question: ‘How did you use your time in terms of priorities?’ In the box on the next page list the things you do in your day under the heading ‘What you did’. Then under the heading ‘How long’ make a note of the time you spent on this, try to be as accurate and honest as possible. If you spent 10 minutes thinking about doing a task and working yourself up to do it, and the actual task took 30 minutes, then you spent 40 minutes in total on this item. Generally Making lists • Selecting things - prioritising • Paying people to do things at • home
Planning - daily, weekly, monthly • and six monthly Getting up earlier and using • prime time well - ie, I’m fresher in the morning, therefore I will use this time to plan my work Remembering what you want to • achieve, reviewing and goal setting Getting each family member to • be responsible for cleaning/ tidying his/her own room Breaking a project down into • small manageable items Being organised - a place for • everything Building in breaks and leisure • time daily, weekly, monthly, yearly Using available technologies, i.e. • e-mailing rather than writing and posting letters – even if it feels that you are ‘reducing your own high expectations of yourself’ Looking at a whole day as a series • of time slots, and plan accordingly Keeping diaries • Delegating • Specific time savers Draining, not drying, the dishes • Cooking ‘quick meals’ • Buy shopping online • Not hunting for dirty clothes, just • washing what’s in the basket Living with a dirty car •
Think about how important each task was to do. Under the heading ‘Code’, mark ‘A’ -the tasks which really needed to be done urgently and are a top priority; ‘B’ - tasks that needed to be done at some point soon but were not yet urgent; ‘C’ - the tasks that did not need to be done soon and were a low priority. It may have been possible for some tasks to have been delegated, or given to someone else; mark these with a ‘D’. Finally, for slots of time that you were wasting when you feel you should have been doing specific things, mark with a ‘W’. List everything you did today, from the moment you woke up, in the space below. Use a new line for each item. Add roughly how long you spent on each. Bracket together things you were doing at the same time. Now go through the list. Take one item at a time and ask yourself if doing it at that time was the best use of your time right then? Next to each item write: A - if it was a top priority for use of your time today. B - if it was a medium priority for use of your time today. C - if it was a low priority for use of your time today. D - if you could have delegated it to someone else. W - if you were wasting time when you had said you would be getting on with something else.
Review your categories Do you think that too many of your A list items were there because they had reached a crisis point and this was the last day you had to tackle them? Are you spending time on things that really are a priority, or are you doing B and C group jobs but not finishing your A list. Time that I would have needed to finish all ‘A’ list jobs: ....................................... Jobs that I could have postponed to finish ‘A’ list jobs: ....................................... ........................................ ....................................... • • • • • • Items that were at crisis point A-list jobs Finished Not finished 11 Yüklə 2,06 Mb. Dostları ilə paylaş:
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