Runaway
Technology
Peak Oil
Climate Change
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Economy Downturn
Children
Left Behind
Racial Conflict/ War
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
You can do one of the following
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Change Way You Perceive/See The Stressful
Event
Change the Stress Event
- with the help of a little magic??
Adopt Strategies and Techniques to Control
Stress
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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
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Dispute Irrational Beliefs (i.e., the first three listed above)
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Effect – Changing Beliefs, Changes Consequences
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).
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
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.
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?
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?
First, figure out where your time goes (i.e.,
tv, work, family, church, exercise, recreation
etc.)
Then, establish goals.
Finally prioritize goals
Strive to be productive – not just busy.
Understand your job.
Bunch similar activities together.
Always use a Calendar
Handle Each Sheet of Paper Only Once
Delegate
Don’t do other people’s jobs
Bring order to your desk
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.
Organize your correspondence
Including e-mail, face book
Use phone efficiently
Review weekly progress
1.
Quest for Flawlessness
2.
Feel Overwhelmed
3.
Can’t say no!
4.
Idle away time with useless busyness
5.
Fear of
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Break up tasks into smaller, more manageable tasks
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Save the Worst for First
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Complete whatever you start.
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Do it RIGHT!
Do it NOW!
Do it RIGHT NOW!
Learn to Relax
Deep Breathing
Imagery Relaxation
Progressive Muscle Relaxation
Meditation
Use Biofeedback Equipment
Get Plenty of Rest
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

Dr. Carol Albrecht
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Assessment Specialist USU Ext
carol.albrecht@usu.edu
(979) 777-2421