Faculty of

Hotel & Tourism

Management
Committed to Nurturing
Talent, Passion and Innovation

1
CHAPTER THREE

MANAGING STRESS
AND TIME
 WELCOME
CREATIVE

ZURENA@RENA SHAHRIL, PhD

300K
Friday, November 6, 2020 l 9.00AM

03-32587764/ 012-3480875
zurena511@uitm.edu.my
 Topic 1
Stress Management

PRESENTATION
OUTLINE
CREATIVE
Topic 2
Time Management
Why Stress and Time Management Go
Hand in Hand?

Topic 3
Managing Conflict
 Topic 1
Stress Management
What is stress?
• The feeling you get from prolonged, unexpressed emotions

• Positive emotions do not cause stress because you can express

them openly

• Negative emotions, however, are often hidden and internalized,

thereby causing you to suffer quietly and experience stress
What is stress?
• Prolonged stress can affect your productivity on the job and
devastate your health

• Stress raises the level of the hormone adrenaline, which can

increase your heart rate, respiration, and blood pressure

• The more you try to hold your emotions inside, the more the
pressure builds up
What is stress?
• It is almost impossible to insulate your personal life from work
stress

• If you are under stress at work, it is difficult to maintain positive and

upbeat feelings with your family and friends

• Similarly, stress in your personal life is bound to have a negative

impact at work
Common Causes of Stress

1. Some stressors (factors that create

the stress in life) can be eliminated
and others must be dealt with as a
part of life

2. With practice, you can learn to

survive the emotional down times
without allowing stress to
overwhelm you

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Everyday events Life’s transitions Personal finances Serious situations
Everyday events
• A few frustrating experiences throughout the day can build up and
cause stress

• Common workplace stressors include tight deadlines, conflicting

priorities, changing job responsibilities, and conflict with coworkers

• In contrast, sometimes not having enough work can create stress

Life’s transitions
• Life’s roadblocks can pop up at any time. While times of crisis can
happen at any time for anyone, there are common transitions that
can pose challenges for many people

• Even positive experiences such as an upcoming marriage, a

promotion, or moving to a new home can be stressful, especially
when you must cope with too many changes at once

• These major life changes can be stressful to cope with if we don’t

have the mechanisms to properly handle them
Personal finances

• Managing your finances can be troublesome regardless of your

income level, but it is especially difficult if you must support others

• Unpaid bills, misuse of credit, and budget limitations can make life
difficult
Serious situations

• Beyond everyday stress, there's the stress that can come from
difficult life situations — the ones that are pretty challenging but
don't happen every day

• Serious circumstances can stress, such as separation from loved

ones, job loss, personal illness, or the illness or death of someone
close to you
 Techniques for Dealing with Stress
Get regular exercise 1
A healthy body is an excellent weapon to
combat stress. A full-blown exercise
program can “burn up” the tension that
builds in your body during a long period of
stress.
Be easy on yourself 2
Learn to accept what you cannot change and
change those things that are under your
control. Do not expect perfection in yourself
or in others.
CREATIVE
Take a break 3
Everyone needs a break from time to time,
but it can be hard to recognize when it’s
time to hit pause. If you find yourself feeling
a bit off or doing things different than you
used to, you may need a break from your
daily grind.
Use stress reducers 4
Getting your mind away from the source of
stress. Exercise, mindfulness, music and
physical intimacy can all work to relieve
stress — and they will improve your overall
work-life balance as well.
 Topic 2
Time Management
What is time management?
• Planning and using the hours and minutes of a workday in the most effective and
efficient manner possible to complete specific assignments, projects, and goals

• A valuable resource that you must learn to use wisely

• It requires practice; and with practice, you can improve your skill
 Time Management Techniques CREATIVE

Technique one

Get Organized
1 4 Technique four

Develop a Workable
Schedule

Technique two

Analyze How You

2 5 Technique five

Control Large Projects

Spend Your Time

Technique three

Prioritize Your
3 6 Technique six

Watch Out for Time

To Do List Wasters
 Time Management Techniques
CREATIVE

Technique seven

Stop Procrastinating
7 8 Technique eight

Take Care When

Multitasking
T1: Get Organized

• Start by organizing your workplace so that you can work efficiently and
productively

• Everything you use on a daily basis should be nearby

• Everything at your workstation should have a place and be in its place

T2: Analyze How You Spend Your
Time
• Keep a written record of what you do and how much time is used so you can
determine whether you are using your time effectively

• You may opt to keep the time-use log for a day, a week, or longer

• To accommodate a peak period, think ahead to tasks you can complete before the
peak period hits so you can focus on the most important work during that time
T3: Prioritize Your To Do List

• Creating a To Do list (either on the computer or by hand) is an excellent way to

organize your time, tackle the right things first, and ensure that you don’t forget
any essential tasks

• Without prioritizing, you may work very hard, but you wont achieve the necessary
results because you are not completing the tasks in priority order

• Your goal should be to work smarter, not harder

T4: Develop a Workable Schedule
• SCHEDULING is the process by which you plan the use of your time and set
deadlines for completing tasks

• When you schedule effectively, you reduce stress and maximize your efficiency

• Using a printed schedule, (kept on the computer or in a daily, weekly, or monthly

planner) to plan and monitor your activities helps you make the best use of your
time

• Check off each task as you complete it

T5: Control Large Projects

• It is sometimes difficult to start working on a large project, even though that

project may be important

• Rather than trying to do all the work at once, divide the large project into smaller
tasks and begin with a simple task to get the momentum going
T6: Watch Out for Time Wasters
• The office is a minefield of distraction

• So rather than only focus on what you should be doing more efficiently, consider
the detractors you can eliminate

• Between email, slack, text messages, social notifications, mobile alerts, and loud
colleagues, we are constantly bombarded with potential time wasters
T7: Procrastinating
• PROCRASTINATING or delaying an action to a later time is a major drain on
productivity

• Restrict your potential and undermine your career

• It can also disrupt teamwork, reduce morale, and even lead to depression and job
loss
T8: Take Care When Multitasking
• MULTITASKING is attempting to do more than one task at a time

• Advocates of multitasking would lead us to believe that doing two things at once
allows us to accomplish more

• However, not everyone is an advocate for multitasking, nor is multitasking always

appropriate
 Topic 3
Managing Conflict
What is Conflict?

A difference of opinion caused by

opposing attitudes, behaviors,
ideas, needs, wants, or goals

1. Associated with negative thoughts or

unpleasant situations and, if ignored,
can be destructive

2. However, when managed properly,

some conflict can be positive
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 TYPES OF CONFLICT CREATIVE

Simple Conflict False Conflict Ego Conflict Values and Beliefs

Conflict

Resolved effectively, conflict can lead to personal and professional growth.

 Resolving Conflict
CREATIVE

Conflict resolution refers to managing conflict by defining and resolving issues between individuals, groups, or organizations.

Avoidance 1 Delay 3
Attempts to avoid directly confronting the Sometimes postponing a discussion over a
issue at hand. Methods of doing this can conflict is a good thing. It provides an
include changing the subject, putting off a immediate solution and at the same time
discussion until later, or simply not bringing allows people time to cool down.
up the subject of contention.

Accommodation Confrontation 4
2
Giving in to the other's wishes or to the The direct expression of one's view
extent that you compromise yourself and (thoughts and feelings) of
smoothing the choppy waves of a conflict the conflict situation and an invitation for
the other party to express her or his views of
the conflict.
 THANK YOU
FOR YOUR ATTENTION