PERSONAL
DEVELOPMENT
Dr Tabassum Alvi
tabassumnasir1@gmail.com
LEARNING OBJECTIVES
At the end of the session the student should be able to:
• Apply the time management strategies to one’s own personal
and professional life
• Identify common stressors in day to day life
• Manage one’s own stress appropriately
• Provide sound advice on stress management to others
• Discuss the benefits of positive thinking and how it can be
used in professional practice
Personal Development
1. Time management
2. Stress management
3. Positive thinking
Time Management
High urgency
Low urgency
High importance
1 Do it now
2) Plan to do it later
Low importance
3) Resist doing it
now
4)Time wasters
SMART :Goal Setting
S = Specific
M = Measurable
A = Action
R = Realistic
T = Time-based
Time Management
Prepare:
• Daily activity log
Identify:
• Identify time wasters
• Identify distractors
Devise:
• To-do list
• Timetable
Plan Weekly – short term tasks
An Example of Timetable
Before 9.00
Mon
9.00-11.00
11.00-13.00
14.00-15.00
15.00-17.00
After 19.00
Lecture: Myth
10-11 PB 101
Work in library
11-12
Lecture: Rome
12-1 HUM44
Keep free
Seminar: Myth
3-4 URS21
Independent
study
Tues
Lecture
psychology
Lecture
physiology
Lecture
anatomy
Swim/exercise
Self study
(upper limb)
Watch
TV/family
time
Wed
Lecture
Seminar: Rome
9-10 HUM15
Independent
study 10-11
Independent
study
Badminton 2-3
Group study
upper limb
(Union night)
Thurs
Swim
Independent
study
Independent
study
Lecture: Myth
2-3 PB101
Work in library
3-4
Lecture: Rome
4-5 HUM44
Film soc
Fri
Lecture: Epic
9-10 PB 105
Seminar: Epic
10-11 URS21
Independent
study
Independent
study
(Out with
friends)
Sat
Relax
Prepare for
tomorrow task
Sun
Watch movie
Study
whatever done
in the week
Study
whatever done
in the week
Independent
study
Make to-do
list for next
week
(Out with
family)
1. Time management
Stress Management
3. Positive thinking
What is Stress?
‘Any stimulus playing upon the body results in certain
physiological and psychological changes in the body which are
cumulatively known as STRESS’
External: Exams, Tragedies, Losses
Internal: Thoughts(excessive negative thoughts)
Believe(how do you look at yourself and life)
Attitudes
Over scheduling
•
•
Failing to be assertive
Failing to set and maintain healthy boundaries
Procrastination and/or failing to plan ahead
Is stress always harmful?
Positive or Negative?
Positive or Negative?
Positive stress has the following characteristics:
• Motivates, focuses energy
• Is short-term
• Is perceived as within our coping abilities
• Feels exciting
• Improves performance
Positive Personal Stressors
• Receiving a promotion at work
• Starting a new job
• Marriage
• Buying a home
• Child Birth
• Moving to new place
• Taking or planning a vacation
Positive or Negative?
Negative Stress has the following characteristics:
• Causes anxiety or concern
• Can be short or long-term
• Is perceived as outside of our coping abilities
• Feels unpleasant
• Decreases performance
• Can lead to mental and physical problems
Negative Personal Stressors:
• Death of a Partner
• Hospitalization (oneself or a family member)
• Separation from a spouse• divorce
• Bankruptcy/money problems
• Unemployment
• Children’s problems at school
• Legal problems
• Inadequate or substandard housing
• Excessive job demands
• Lack of training necessary to do a job
Question
1.
What are the major life events in your life for the
past one year?
2.
What are the daily life hassles in your life?
3.
What are the symptoms of stress in your body?
4.
How do you cope with stress?
Symptoms of Stress in your Body
?
Stages of Stress
1) Alarm stage
2) Resistance stage
3) Exhaustion stage
Stages of stress contd…
Alarm stage
Psychological changes act upon your body to
produce changes
e.g. Increased heart rate
Increased respiratory rate
Anxiety (due to adrenal activity)
Decrease skin temperature
Stages of stress contd…
Resistance stage
Body identifies the above changes and tries to
minimize harm
Behavioural – lack of enthusiasm &
motivation for family, studies & life in general,
withdrawn from society
Cognitive – poor concentration, impaired
problem-solving, nightmares
Emotional – tearful, agitated, panic, anxious,
guilt, overwhelmed, depressed
Stages of stress contd…
Exhaustion stage
Overwhelming long term stress can cause
various medical symptoms and problems.
Eg
Digestive system problems
Recurrent infections
Medically unexplained Pains
Stress Management Strategies
How to cope with stress??
Stress Management Strategies
‘The primary strategy should be to get rid of
the stressor’
1) Emotional Ventilation
2) Problem solving skills
Stress Management Strategies
1. Physical
2. Mental
3. Both physical and mental
4. Spiritual
Stress management strategies contd ….
1. Physical
(a) Relax neck and shoulders
(b) Massage
(c) Exercise
Stress Management Strategies contd ….
2. Mental
(a) Count to 10
(b) Control your thoughts
(c) Fantasize good images and
safe place
(e) Ignore the problem if appropriate,
after evaluation
(f) Counselling
Stress Management Strategies contd ….
3. Both physical and mental
(a) Take a break
(b) Try progressive relaxation
(c) Try yoga
(e) Humor
(f) hobbies
Stress Management Strategies contd ….
4. Spiritual
(a) Meditate
(b) Pray
(c) Remember your purpose (in life)
Positive Thinking
Positive thinking
‘Positive thinking means that you approach
unpleasantness in a more positive and productive way’
• Think the best is going to happen, not the worst.
• Positive thinking often starts with self-talk.
• These automatic thoughts can be positive or negative.
• Some of your self-talk comes from logic and reason.
• Other self-talk may arise from misconceptions that you
create because of lack of information.
Positive Thinking
• If the thoughts that run through your head are mostly
negative, your outlook on life is more likely pessimistic.
• If your thoughts are mostly positive, you're likely an
optimist - someone who practices positive thinking.
Identifying Negative Thinking
Not sure if your self-talk is positive or negative?
Filtering
You magnify the negative aspects of a situation and
filter out all of the positive ones.
Personalizing. When something bad occurs, you automatically
blame yourself.
Catastrophizing You automatically anticipate the worst.
Polarizing
You see things only as either good or bad.
Negative /Positive thinking
Negative self-talk Positive thinking
I've never done it before.
It's an opportunity to learn
something new.
Negative self talk /Positive thinking
Negative self-talk
Positive thinking
I've never done it before.
It's an opportunity to learn
something new.
It's too complicated.
I'll tackle it from a different
angle.
I don't have the resources.
Necessity is the mother of
invention.
I'm too lazy to get this done.
I wasn't able to fit it into my
schedule, but I can re-examine
some priorities.
Negative self talk /Positive thinking
There's no way it will work.
I can try to make it work.
It's too radical a change.
Let's take a chance.
No one bothers to communicate
with me.
I'll see if I can open the channels of
communication.
Learn to work on Negative Thoughts
• Identify areas to change.
• Check yourself.
• Be open to humor.
• Follow a healthy lifestyle.
• Surround yourself with positive people.
•
Practice positive self-talk
ASSIGNMENT
• Write a learning agreement how the topic content can
be applied to improve personal wellbeing
Take Home Message
• Your Attitude not the Aptitude which gives you high
Altitude.
So,
•
Build or develop your personality for being a
thorough and skilled Professional.
Thank you