time management the inability to effectively manage our time is a major cause of stress
TRANSCRIPT
Time ManagementThe inability to effectively manage
our time is a major cause of stress.
Do you ever:
• Feel as if there is not enough time to get every thing finished?
• Feel as if you are having to address the same problems time after time?
• Feel as if you are only one you can rely on to get things done?
• Feel that time gets away from you?
Time Management Techniques
1: Assess how you spend your time 2: Set goals 3: Prioritize 4: Schedule 5: Maximize your rewards 6: Say no 7: Delegate 8: Use the circular file
Rational Emotive Therapy:
A cognitive-behavioral approach to disputing irrational thoughts. These
irrational thoughts are a common source of stress and anxiety.
RET
Founder: psychologist Albert Ellis
Premise:
1. Psychological problems arise from misperceptions of events
2. Result is an overreaction or under-reaction to normal setbacks (catastrophic thinking)
3. Emotions and feelings are not the result of the event - but of our perception of the event.
A-B-C-D of RET
A = agent, activity or action that the individual becomes disturbed about.
A-B-C-D of RET
B = belief about the action, agent or activity.
Rational Belief is a reasonable belief about the action that is supported by data and experiences.
A-B-C-D of RET
An irrational belief is a belief that cannot be supported by data. Beliefs that are inconsistent with reality.
Statements and thoughts include:
should, ought, must.
A-B-C-D of RET
C = consequence
Realistic consequence - actions and feelings that are appropriate to situation that is occurring.
A-B-C-D of RET
Irrational Consequence - over-reaction to the situation that is occurring. Resulting in anxiety, shame, and depression
A-B-C-D of RET
D = Dispute
Goal is to learn to dispute irrational thoughts through assessing beliefs and internal messages.
A-B-C-D of RET
Examples of challenging statements:
Why should I……
Why must I……
Who says I should…..
What choice did I have……..
“I am fallible, worthwhile person.”