Runaway Technology

1. Stress Runaway Technology Peak Oil Climate Change Children Left Behind Economy Downturn Racial Conflict/ War

2. Do you ever feel like this?

3. Or This???

4. General Adaptation Syndrome The Alarm Phase Fight or Flight The Resistance Phase Body Responds and Repairs The Exhaustion Phase Stress is too Great – Body Cannot Respond Stress Related Illness or Death can occur

5. Managing Stress You can do one of the following • Change Way You Perceive/See TheStressful Event • Change the Stress Event - with the help of a little magic?? • Adopt Strategies and Techniques to Control Stress

6. Changing Your Thinking About the Stressful EventThe ABCDE Approach • Activate the Event by identifying the stressor(s) • Belief System can be adjusted Avoid black and white thinking (i.e., They are absolutely right, and I am absolutely wrong). Avoid personalizing (i.e., No one supports our program because they think I’m incompetent). Avoid catastrophizing(i.e., I’ll never be able to get tenure because I had this article rejected). • Consequences – Identify Relationship between Beliefs and Consequences • Dispute Irrational Beliefs (i.e., the first three listed above) • Effect – Changing Beliefs, Changes Consequences

7. Dispute Irrational Beliefs Where is the evidence that what you are experiencing is true? Who says that things must be the way you think they are? Does your response seem logical and reasonable given the situation? Illogical can be replaced with Logical It’s Awful. This wasn’t my favorite day. I can’t stand it. I can handle difficult things. I must get what I want . I can compromise. I’m incompetent. No one is good at everything.

8. Dispute Irrational Beliefs Where is the evidence that what you are experiencing is true? Who says that things must be the way you think they are? Does your response seem logical and reasonable given the situation? Do You Exaggerate? (i.e., I have to get this grant or I’ll never have a chance at tenure). Make Invalid Assumptions (i.e., My colleagues will think I’ stupid if I don’t publish in the top tiered journals. Overgeneralize (i.e., One person doesn’t like me. No one likes me). Personalize (i.e., She is rude because she doesn’t like me).

9. Additional Suggestions Accept that some stress cannot be avoided. Realize that the primary changeable element in your life is you. Separate insoluble problems from soluble ones. Examine your expectations – expect too much? Avoid should/should not thinking – either do it or don’t ! Analyze your needs – do you really need it? Emphasize your strengths – physical, emotional and spiritual

10. EXAMPLE - You want to get tenure Accept – Your submission may be rejected Focus on YOU – What can you do to alleviate stress? Insoluable – You can’t quit your job. Examine Expectations – Do you have to be the best faculty member in USU extension? No Should/n’t – Either write the journal article or don’t. Examine Needs – Do you really need to get tenure next year? Strengths – Maybe you are better at funding and implementing programs than publishing.

11. Problems You May Face Every Day at Work Frequent Urgent Deadlines Too much work – Too little time Deterrents to Completing Work Problematic Interpersonal Relationships Role Ambiguity – Can you teach and research as well?

12. Too Much Work – Not Enough Time?? Try to Identify WHY You Don’t Have Enough Time Preoccupation with Other Things? Procrastination and/or Poor Task Spacing? Stimulus Overload? Stimulus Underload- Bored ? Anxiety?

13. Use Time Management Techniques To Reduce Your Stress First, figure out where your time goes (i.e., tv, work, family, church, exercise, recreation etc.) Then, establish goals. Finally prioritize goals

14. Common Goals Include: Strive to be productive – not just busy. Understand your job. Bunch similar activities together. Always use a Calendar

15. Other Common Goals Handle Each Sheet of Paper Only Once Delegate Don’t do other people’s jobs Bring order to your desk

16. Still More Common Goals Develop a system – organize your tasks. For instance, when you write a paper, determine that you will (1) do literature, (2) outline your paper, (3) start writing – write anything, (4) write rough draft, and finally (5) polish. Leave time for contemplation – less is more. Designate leisure time. Don’t mix work and play. Manage meetings effectively.

17. And Finally….. Organize your correspondence Including e-mail, face book Use phone efficiently Review weekly progress

18. What do we all do that increases our stress?!?! We all Procrastinate!

19. Why do we procrastinate? 1. Quest for Flawlessness 2. Feel Overwhelmed 3. Can’t say no! 4. Idle away time with useless busyness 5. Fear of NOT

20. Battling Procrastination • Break up tasks into smaller, more manageable tasks • Save the Worst for First • Complete whatever you start. • Do it RIGHT! Do it NOW! Do it RIGHT NOW!

21. Managing Stress Learn to Relax Deep Breathing Imagery Relaxation Progressive Muscle Relaxation Meditation Use Biofeedback Equipment Get Plenty of Rest

22. Managing Stress Exercise and Eat Healthy Diet Use Reinforcing Activities Shop, hug, tell jokes, laugh, watch movies, take Bubble baths. Foster Friendships & Social Support Do random acts of kindness Invite people over

23. Contact Information • Dr. Carol Albrecht • Assessment Specialist USU Ext • carol.albrecht@usu.edu • (979) 777-2421