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.”