WELCOME

TO

A SEMINAR ON

HOW TO MANAGE STRESS

AT WORK
BY

PROF. DR. SA’AD B. MALIK

MBBS, DPM, FCPS, FRC Psych.

1
 At Work, Do you sometimes
ask yourself:
• Is this what I want to be doing on a daily
basis?
• Why am I pushing myself this hard and
still not receiving what I deserve?
• Why am I surrounded by so many difficult
people?
• Is there any way I could enjoy my work
more than I do now?
2
 - 3 IMPORTANT
QUESTIONS

1) Who am I ?

2) Where am I going ?

3) What do I want in Life

In order that people may be
happy in their work, three
things are needed:

They must be fit for it

They must not do too much of it
And they must have a sense of
success in it

--John Ruskin
4
 Following are ten of the most common
job related stress factors. Recognize
those that affect you personally:
• Disorganization or inability to manage time
• Conflict with supervisors or colleagues
• Unqualified to do the job
• Feeling over burdened by work
• Too much or too little responsibility
• Inability to meet deadlines
• Unable to adapt to changes in work routine
• Inability to utilize skills
• Feeling of boredom
• No support from superiors 5
DO YOU FEEL …..
• Under pressure all the time
• Tense, unable to unwind
• At everyone’s beck and call
• Burdened with too many commitments
• That you have never any time for yourself
• Always in a rush to keep up with what has
to be done
• Resenting all the work you have to do
• Worrying about the future
• Guilty when you take it easy
6
WHAT IS STRESS?
• Stress is a strain or force that
taxes the system to such a degree
that it begins to break down. In
the human system this means
physical, emotional, psychological
and interpersonal tensions greater
than the person can handle.

7
WHAT PRODUCES STRESS
1. Rapid pace, heavy demands, pressure of
increased competition
2. Alienation resulting from break down of
family, community, religion etc.
3. Overload / under load, confusion, conflict at
home and at work.
4. Social isolation.
5. Financial insecurity.
6. Lack of time.
7. Lack of direction.
8. Emotional traumas relating to family, friends,
loved ones etc.
9. Personality traits: Sensitive, insecure,
anxious, obsessional,8 perfectionist.
SIGNS AND SYMPTOMS
• HEAD AND NECK • DIGESTIVE
1. Job burnout 1. Change in appetite
2. Anxiety / depression 2. Intestinal distress
3. Inability to • UROGENITAL
concentrate 1. Frequent urination
4. Fatigue 2. Reduced sex desire /
5. Sleeplessness impotence
6. Headaches • GENERAL SYMPTOMS
• CHEST 1. Frequent illnesses e.g.
1. Heart burn sore throat, viral fevers
2. Rapid pulse 2. Exacerbations in
3. Heaviness / pain in existing disease e.g.
chest arthritis, infections,
skin problems
9
 TECHNIQUES
TO
MANAGE STRESS AT WORK
LEARNING
TO
RELAX

11
LEARNING TO RELAX
• Relaxation Exercises (Progressive
Muscular)
• Deep Breathing Exercises
• Imagery
• PQT (Private Quiet Time)
• Living in the present moment
• Meditation
• Self Hypnosis
• Journal Keeping
• Music
• Hobbies 12
 GOAL
SETTING

13
 “THE
PURPOSE OF LIFE
IS
TO LIVE
A LIFE OF PURPOSE”

14
THE TRAGEDY IN LIFE
DOESN’T LIE IN NOT
REACHING YOUR GOAL.
THE TRAGEDY LIES IN
HAVING NO GOAL TO
REACH.

BENJAMIN MAZE
15
Yesterday, Today and Tomorrow

• Five Years Ago Score

– Physically ______
– Emotionally ______
– Attractiveness ______
– Relationships ______
– Living environment ______
– Carrier ______
– Financially ______
– Spiritually ______
16
Yesterday, Today and Tomorrow

• Today Score
– Physically ______
– Emotionally ______
– Attractiveness ______
– Relationships ______
– Living environment ______
– Carrier ______
– Financially ______
– Spiritually ______
17
Yesterday, Today and Tomorrow

• Tomorrow (5 years from now)

Score
– Physically ______
– Emotionally ______
– Attractiveness ______
– Relationships ______
– Living environment ______
– Carrier ______
– Financially ______
– Spiritually 18
______
GOAL SETTING
• CAREER
• FAMILY
• FINANCIAL
• SOCIAL
• HEALTH
• RECREATION
• PERSONAL DEVELOPMENT
• RELIGIOUS / SPIRITUAL
• OTHERS
S pecific
M easurable
A chievable
R ealistic
T ime Bound

20
 STRATEGIES
TO DEVELOP
BETTER RELATIONSHIP
WITH PEOPLE AROUND YOU
 USE THE
“HAPPY PILL”
 10 MOST
SIGNIFICANT COMMON
CHARACTERISTICS SEEN IN PEOPLE
1. The Number One fear among all people is
fear of rejection.
2. The Number One need among all people is
the need for acceptance.
3. To manage people affectively, You must do it
in a way that protects their self-esteem.
4. Every body approaches every situation with
some concern about “What is in it for me?”
5. Every body prefers to talk about things that
are important to them personally.
 10 MOST SIGNIFICANT COMMON
CHARACTERISTIC SEEN IN PEOPLE
(Contd…)
6. People hear and incorporate only what they
understand.
7. People like, trust and believe those who
like them.
8. People often do things for other than the
apparent reasons.
9. Even people of quality can be, and often
are, petty and small.
10. Every body wear a social mask. You must
look beyond the mask to see the person.
 FOUR FACTS OF LIFE

1. We are all egotists

2. We are all more interested in our
self than anything else in the world

3. We all want to feel important

4. We all crave for approval of others
 2. USE PERSUASIVE SKILLS
1. Tell them what is in it that is good for
them.
2. Throw a challenge.
3. Give them a reputation to live up to.
4. Give suggestions rather than orders.
5. Use their brain and brawn.
6. Let the other person save face.
 Use the
“Psychological Language”
the other person
understands
 3 - RULES
• Be generally nice to everyone

• Go the extra mile

• Use action but without the six emotions:

Anger
Guilt
Pity
Fear of rejection
Fear of Physical harm
Fear of financial harm
 ALMOST EVERYONE
SUFFERS WITH ONE OR MORE OF
THESE TEN BASIC FEARS:
1. Fear of failure
2. Fear of criticism
3. Fear of not being important
4. Fear of poverty
5. Fear of loneliness or loss of someone’s
love
6. Fear of loss of liberty
7. Fear of sickness and ill health
8. Fear of old age
9. Fear of death
10.Fear of the unknown
DEVELOP THE MAGIC OF
RAPPORT
ACTIVE LISTENING
HOW TO LISTEN PROPERLY

• R – Responding to the content (the

subject matter of what is being said)
• A – Acknowledging the feelings
underlying what is said
• S – Showing you understand and
accept what is said
• E – Encouraging further disclosure
 AVOID
THE 4-CANCEROUS
BEHAVIOURS (4-Cs)

• Criticizing

• Complaining

• Comparing

• Competing
“HE WHO GAINS A VICTORY
OVER OTHER MEN IS
STRONG, BUT HE WHO GAINS
A VICTORY OVER HIMSELF IS
ALL POWERFUL”

Lao - Tzu
CRITICIZING WITHOUT
OFFENDING
 THE 7-MUSTS
FOR
SUCCESSFUL CRITICISM
1. Criticism must be made in absolute privacy
2. Preface criticism with a kind work or
compliment
3. Make the criticism impersonal. Criticize the
act, not the person
4. Supply the answer
5. Ask for cooperation; don’t demand it
6. One criticism to an offense
7. Finish in a friendly fashion
Use the magic of
“QUESTIONS”
“JUDGE A MAN BY HIS
QUESTIONS RATHER
THAN BY HIS ANSWERS”

Voltaire
LEARN TO ARGUE
 LEARN HOW TO ARGUE

• Be brief

• Be specific

• Avoid accusations/insults

• Avoid “always” and “never”

 LEARN HOW TO ARGUE
(Contd…)

• Sate things positively

• Translate complaints into requests
• Keep to the main issue at hand
• No labels
• Give in on non – crucial issues
 USE THE
“3 – WINDOW”
APPROACH
FOUR PARADIGMS
OF INTERACTION
• WIN / WIN

• WIN / LOSE

• LOSE / WIN

• LOSE / LOSE
Learn the art of
EMPATHY
 USE THE
“4 – CHOICES”
 4 - CHOICES

• Tolerate with resentment

• Protest

• Leave

• Tolerate without resentment

LEARN TO FORGIVE
 “THERE IS SO MUCH GOOD IN
THE WORST OF US,
AND SO MUCH BAD IN THE BEST
OF US.
ITS HARD TO TELL WHICH ONE
OF US OUGHT TO REFORM THE
REST OF US”
 HOW
TO DEAL WITH
DIFFICULT PEOPLE
PLEASE REMEMBER
• We can all be at times “difficult”

• A “difficult” person’s troublesome

behaviour is habitual and affects
most of the people with whom
he/she comes in contact
REMEMBER:
If you can
teach people how to treat you in the
first place
you can reteach them how to treat you
after that as well
PATTERNS OF DIFFICULT
BEHAVIOUR

• Hostile – Aggressive Bullies

• Silent & Unresponsive
• Complainers
• Indecisive
• Negativists
HOSTILE – AGGRESSIVE
BULLIES
 DEALING
WITH
HOSTILE – AGGRESSIVE BULLIES

– Do not deal with them by becoming angry

– Give them time to run down
– Get their attention
– Maintain eye contact
– State your own opinion and perception calmly
but firmly
– Do not argue
– Be ready to be friendly
– Practice to be firm and kind
– Use appropriate body language
 DEALING
WITH
UNRESPONSIVES
• Get the unresponsive to open up
• Ask open ended questions
• Wait as calmly as you can for a response
• Use FSS (Friendly, Silent Stare)
• Do not fill the silence with your conversation
• If you get no response, comment on what is
happening
• When he/she opens up watch your own gush of
conversation
• If he/she stays close, terminate the meeting yourself
and set another appointment
PATTERNS OF DIFFICULT
BEHAVIOUR (Cont…)

THE COMPLAINERS
 DEALING
WITH
THE COMPLAINERS
• Listen attentively to their complaints even
if you feel impatient
• Acknowledge what they are saying
• Do not agree with or apologies for their
allegations
• Avoid the ADR pattern
• Try to move to a problem solving mode
• If all else fails, ask the complainer “How
do you want this discussion to end”
PATTERNS OF DIFFICULT
BEHAVIOUR (Cont…)

INDECISIVES
 DEALING
WITH
INDECISIVES
• Make it easy for them to tell you about
their conflicts or reservations that prevent
decision making
• Pursue signs of direction
• Ask “what is the conflict”?
• When you have surfaced the issue help
them solve their problem with the decision
• Give support after the decision is made
• If possible, keep the action steps in your
own hands
• Watch for signs of abrupt anger or
withdrawal from conversation
PATTERNS OF DIFFICULT
BEHAVIOUR (Cont…)

THE NEGATIVISTS
 DEALING
WITH
NEGATIVISTS
• Be alert to being dragged down yourself into
despair and discouragement
• Make optimistic but realistic statements about
past successes in solving similar problems
• Do not try to argue negativists out of their
pessimism
• Do not try to persuade them to admit that they
are wrong
• Ask what will be the worst consequence if a
likely plan was implemented
• Use negativism constructively
• Be prepared on doing it alone
THE ESSENCE OF A GENIUS
IS TO KNOW WHAT TO
OVERLOOK.
William James
HE WHO GAINS VICTORY
OVER OTHERS IS
STRONG
BUT HE WHO GAINS
VICTORY OVER
HIMSELF IS ALL
POWERFUL
REMEMBER
GREAT MEN NEVER FEEL
GREAT
SMALL MEN NEVER FEEL
SMALL
 ANGER
MANAGEMENT
ARISTOTLE’S CHALLENGE
Anyone can become angry – that is
easy.
But to be angry with the right person
to the right degree,
at the right time,
for the right purpose,
and in the right way – that is not easy.

ARISTOTLE
FAREWELL TO ANGER

PLEASE REMEMBER:

• Anger is a Temper tantrum in the

adult no less than it is in a child
The only difference is the goal.
The child wants an ice cream cone
The adults wants a …….
PLEASE REMEMBER:
Anger is a choice as well as a habit.
Severe anger is a from of insanity.
You are insane whenever you are
not in control of your behaviour.
Therefore when you are angry and
out of control you are temporarily
insane.
 PLEASE REMEMBER:

• Being right does not mean you

have the God given right to insist
the other person must change his
ways or agree with you.
PLEASE REMEMBER:

• Anger can be controlled unless

your brain is actually diseased.
PLEASE REMEMBER:

• Expression of anger is a healthier

alternative than suppressing it.
• But there is an even healthier
alternative:
• Not having anger at all.
PLEASE REMEMBER:

• Most of the frustrations from

which you suffer are really not all
that awful and the few that are
bad can be handled with much
more calm and acceptance than
you generally think possible.
PLEASE REMEMBER:

• With two exceptions all anger is

unhealthy:
a) Protecting your life
b) Mock anger
FOUR ERRONEOUS BELIEFS
REGARDING ANGER

a) People or things make us angry

WRONG
You alone make yourself angry.
Don’t think mad. Don’t become
mad.
FOUR ERRONEOUS BELIEFS
REGARDING ANGER (Cont..)
b) If we are right we have to have
it our way
WRONG
Being right in an argument does
not justify getting angry.
The other party is angry at us
because they think they are just
as right as you think you are.
 FOUR ERRONEOUS BELIEFS
REGARDING ANGER (Cont..)
c) People are bad when they do something bad
WRONG
People do negative things because they are
either
i) Ignorant
or
ii) Disturbed
or
iii) Deficient
“Never attribute to malice what can be
 FOUR ERRONEOUS BELIEFS
REGARDING ANGER (Cont..)
d) Believing that harsh and cruel
treatment turns bad people into good
ones.
WRONG
It only makes them hate their
accusers more,
they are less willing to change
or
it turns them into low esteem
neurotics.
 How Anger Escalates in a
Conversation
A: I can’t believe you would do that after I told you not to
B: I Can’t stand listening to you when you raise your voice
like that
A: I have to raise my voice. You never listen
B: That’s right. I “never” listen. “Never.” I love the way
you make me into this horrible person who never does
anything right.
A: Did I say you were horrible? Why do you exaggerate?
B: I exaggerate because I am horrible, just like you said.
A: Dammit I didn’t say you were horrible. What you are is
a pain in the ….
B: Oh, that’s much better. I’m not horrible, just a pain in
the ….
 De-escalating Anger
A: I can’t believe you would do that after I told
you not to.
B: You are raising your voice, so I know you
are upset
A: I have to raise my voice, you never listen
B: I’m listening right now. I’d like to talk, but
without the shouting. When you shout it is
districting, and if this is important to you, I
want to be able to concentrate with-out
hearing you raise your voice. Can we start
again? How did I upset you?
IN BRIEF:

a) I want my way
and
b) I must therefore have it
MANAGING ANGER

1) WATCH YOUR SELF TALK

• “What I do not like must not

exist”
• “I do not like what my mate does
and therefore he/she should not
do it”
WATCH YOUR SELF TALK (Cont…)

• “My mate should not, must not act the

way he/she is acting”
• “The way my mate acts is horrible,
awful. I cannot stand it …my mate is a
total louse for acting in that fashion”
 WATCH YOUR SELF TALK (Cont…)
CHALLENGE the above thoughts using the following
self statements:
REMIND YOURSELF:
a) People have the right to be wrong
b) There are no bad people…
Only bad behaviour.
Do not Judge a person on the basis of one act
alone. One act does not make him/her a rotten
person
c) I can always stand what I do not like.
d) It is uncomfortable but not intolerable.
e) I do not like what he/she does. Now let me see what
I can do about it.
 MANAGING ANGER (Cont…)
2) Remain Calm
“Rule your mind or it will rule you”
3) Delaying Technique
4) Analyse the accusation
5) The 3 – Window approach
“There are three sides to every story: Your
side, their side and the right side”
6) Exercise the 4 - choices
7) Develop your internal locus of control
 MANAGING ANGER (Cont…)

8) Anger Releasing Methods

a) Talking to a photograph
b) Going for a walk
c) Writing an angry letter
d) The scream
e) The Imagery
f) The dialogue
g) Pounding a cushion/pillow
h) Being physically close to someone you
love
MANAGING ANGER (Cont…)

9) Learn to give in on non-crucial

issues

“We get comfort from those who

agree with us and growth from
those who do not”
“Patience is like a muscle The
more you exercise it the stronger it
gets”
 MANAGING ANGER (Cont…)
10) Maintain an Anger Journal
11) Improve communication
12) Lower your expectations from
others
13) Behaviour counts, Not words
14) Never forget how emotionally
disturbed other people are.
15) Forgive but do not forget
 There is so much good in the
worst of us,
and so much bad in the best of
us.
Its hard to tell which one of us
ought to reform the rest of us.
 CONCLUSION
People have 4 – choices about their anger

1) When to get angry

2) How much to get angry
3) How long to get angry
and
very importantly
4) When not to get angry
THE POWER
OF
SELF TALK

93
POSITIVE AFFIRMATIONS
• Today is the first day of the rest of my life
• This too shall pass
• I forgive myself for making this mistake
• This is uncomfortable but not intolerable
• I feel vulnerable and that is OK
• I have everything I need to enjoy my here and now
• I am relaxed and I have plenty of time for
everything
• I am the master of my life
94
HOW TO IMPROVE YOUR
SELF CONFIDENCE
AND
SELF ESTEEM
PLEASE REMEMBER:

• A Totally Passive personality is a rarity.

Everyone, no matter how weak is a strong
and assertive person if given the proper
circumstances.
PLEASE REMEMBER:

• Passive people are dominated because

they allow it (accept children, the sick and
the aged)
PLEASE REMEMBER:

• The person dictating your life learned

when and how to do so from you, the
victim.
PLEASE REMEMBER:

Passive people usually suffer from one or

more of the following fears:

• Fear of injury
• Fear of financial insecurity
• Fear of hurting other people’s feelings
• Fear of failure
• Fear of rejection
PLEASE REMEMBER:

• Acts of assertive behavior do not

immediately improve relationships
They make them worse, to begin with
Experiences contributing to
Low Self Esteem
Early Experiences
• Frequent punishment, neglect or abuse
• Failing to meet parental standards
• Failing to meet peer group standards
• Being on the receiving end of other people’s
distress
• An absence of praise, affection, warmth
• Being the “odd one out”
Experiences contributing to
Low Self Esteem Cont …
Later Experiences:

• Work place intimidation

• Abusive relationships
• Persistent stress
• Exposure to traumatic events
Some Characteristics of people
with:
High Self Esteem Low Self
Esteem
• Talk about Ideas •Talk about
people
• Caring Attitude • Critical attitude
• Humility • Arrogance
• Confidence • Confusion
• Assertive • Aggressive
What do you put yourself down
about?
Being criticized
Being disliked/disapproved
Not being loved
Failing at important tasks
Being rejected
Breaking and / or failing to live up to your
moral code.
Regarding yourself as being unattractive
How do you feel when you
put yourself down
• Anxiety
• Depression
• Guilt
• Anger
• Jealousy
• Shame
• hurt
Read the list of words printed below
carefully, allowing each to sink in.
Imagine they apply to you and notice
their impact on your confidence and
on your mood

• Useless • Unwanted
• Weak • Inferior
• Pathetic • Incompetent
• Worthless • Ugly
• Unattractive • Stupid
• Unlikable • Inadequate
MANAGEMENT

• Relaxation Techniques
• Risk Taking
• Accept yourself as a F.H.B (Fallible
human being)
• You must learn to forgive
yourself for your mistakes –
Past, Present and Future
You must learn to forgive yourself

• For the times you were inconsiderate

• For the times you were not fully
responsible
• For the times you were not a good
friend
• For the times you were too timid
• For the times you were too bold
You are not such a bad person, you
know.

Forgive yourself for all your human

imperfections

YOU ARE A HUMAN BEING, NOT GOD

MANAGEMENT Cont…

• Separate your actions from yourself

• Change your Beliefs

• Goal Setting

• Become Internally driven, not Externally driven

 Cont…
• I am responsible for my choices and actions
• I am responsible for being in this relationship
• I am responsible for the way I treat other
people

• I am responsible for the meaning I give or fail

to give to my existence

• I am responsible for my happiness

• I am responsible for my life – materially
emotionally, intellectuality, Spiritually
MANAGEMENT Cont…

• Positive Self Talk

• Take Inventory - Make a list of all
your strengths and weakness
• Maintain a Positive Note Book +
D.A.D
• Do something for others who cannot
repay you in cash or kind
Psychological slaves have
chains around their mind,
not around their legs.
 LEARNING
TO BE
MORE ASSERTIVE

115
3 – BASIC
INTERPERSONAL STYLES
• Aggressive Style
“I am superior and right, and you are inferior and
wrong”

• Passive Style
“I am weak and inferior, and you are powerful and right”

• Assertive Style
“You and I may have our differences, but we are equally
entitled to express ourselves
116 to one another”
 MISTAKEN TRADITIONAL
ASSUMPTIONS
• It is shameful to
make mistakes
• You should respect the views
of others, especially if they
are in a position of authority
• You should never interrupt
people. Asking questions reveals
your stupidity to others.
• You should not take up valuable
of others with your problems
• You should always try to
accommodate others.
117
YOUR LEGITIMATE
RIGHTS
● You have a right to
make mistakes
● You have a right to
have your own opinion
● You have a right to
interrupt in order to ask
for clarification
● You have a right to ask time
for help or emotional
support
● You have a right to say “NO”
3 - TECHNIQUES

• BROKEN RECORD

• NEGATIVE ASSERTION

• NEGATIVE INQUIRY

118
 LADDER
L ook at what you want
A rrange a suitable time and place
D efine the problem
D escribe your feeling, Use “I”
message
E xpress your request
R einforce (positive or negative)
119
TIME MANAGEMENT
 STRATEGIES FOR
MANAGING TIME
1. Goal Setting
2. Setting Priorities
3. To do list
4. 80/20 rule
5. Time Inventory
6. The Designer Week
7. Delegating
8. Protecting Prime Time
9. Block Interruptions
10.The causes of perfectionism
11.The causes of procrastination
12.Using the 4-Ds
121
 STRATEGIES FOR
MANAGING TIME
13.Use the “2-Minutes Rule”
14.Focus on “What is the next action”
15.Osculate plan free time
16.Us the “Lacking Question”
17.Using better word for time
18.Plan for efficiency
19.Remain Flexible
20.Use Time Mapping
21.Assigning a House

122
PROTECTING
PRIME TIME

123
 THE 4-DS

• Once passed the desk (4-Ds)

Destroy
Dispose
Delegate
Defer

124
 USE
THE 2 – MINUTES
RULE

125
TO DO LIST

126
 TO DO LIST

• How long this will take me

• Hidden Time cost
* Travel Time
* Set-up Time
* Stewing Time
* Referent Time
* Ousting Time
127
80/20 RULE

128
 80/20 RULE SAYS:
“If all items are arrange in order of value,
80% of the value would come from only
20% of the items, while the remaining
20% of the value would come from 80%
of the items”
E.g. * 80% of sales came from 20% of customers
* 80% of TV time is spent on 20% of programme most
popular with the family
* 80% of telephone calls come from 20% of all callers

129
 80/20 RULE SAYS:
(Contn….)
• E.g * 80% of sales come from 20% of
customers
* 80% of TV time is spent on
20%of programmes most
popular with the family
* 80% of telephone calls come
from 20% of all calls
 SETTING
PRIORITIES

131
 THE TIME MANAGEMENT MATRIX
Urgent Not Urgent
I II
ACTIVITIES: ACTIVITIES:
Crises Prevention
Important

Pressing Problems Relationship building

Deadline-driven projects Recognizing new opportunities
Planning, recreation

III IV
Not Importan

ACTIVITIES: ACTIVITIES:
Interruptions, some calls Trivia, Some mail
Some mail, some reports Some phone calls
Some meetings Time wasters
Pressing matters
132
 DELEGATING

• Reasons for not delegating

• You feel for busy to delegate, you feel
there is no time to invest in delegating
• You feel guilty “Dumping on Other”
• You have difficulty depending on others

133
 DELEGATING

Delegate the following kinds of Jobs

• Tasks you are good at doing and which
someone else can do better
• Task that you don’t enjoy
• Tasks that deplete you of energy or time
you need for more important activities
134
 THE CURSE
OF
PERFECTIONISM

135
OVERCOME PERFECTIONISM
• Watch for Parkinson’s law – Set deadlines
• Focus on your realistic ability. Avoid
comparisons
• Aim for excellence rather than
perfectionism
• Overcome your irrational beliefs breeding
perfectionism
• Watch for perfection paralysis 136
 CURSE OF
PROCRASTINATION
The 3-Ps

* Perfectionism

* Procrastination

* Paralysis 137
OVERCOME PROCRASTINATION

• Pigeonholing
• 5 – minute plan
• Salaami Technique
• Balance sheet method
• “Procrastinating Positively”

138
 TIME
INVENTORY

139
 THE
DESIGNER WEEK

140
 SCHEDULE
PLANNED FREE TIME

141
 USE THE
“LAEKIN QUESTION”

What is the best use of my

time right now?

142
PLAN FOR EFFICIENCY

a. Combine activities
b. Making a list of things to do when
waiting

c. If possible, sleep one hour less for a

night
 FURTHER TIPS FOR MANAGING
WORK PLACE STRESS
• Take regular mini breaks
• Don't be “open door” all the time
• Avoid taking problems home with you
• Be less judgmental of others – build low
expectations
• Ask for help when you need it
• Manage your telephone calls
• Get your staff to come to you with problems,
only if they also bring a solution too 144
 FURTHER TIPS FOR MANAGING
WORK PLACE STRESS
(Cont…)
• Shift back and forth between pleasant and
more difficult tasks. After something tough,
schedule something enjoyable.
• Allow yourself to make an occasional mistake.
No one is perfect
• When you start to worry about work,
remember how much time in your life has
been spent worrying about things that never
happened 145
REMEMBER YOU ALWAYS
HAVE
3-CHOICES
IN EVERY DIFFICULT
SITUATION.
USE THEM
146
REMEMBER THE OLD SAYING:

“If you are looking for a

helping hand, the place you
are most likely to find it is at
the end of your arm”

147
 “… I wish I had
spent a lot more
time at the office”

148
Remember to:
• Treat those who work for you with
patience and guidance
• Treat those who work with you with
honesty and commitment
• Treat those who love you with more time
and very importantly
• Treat yourself with respect, love &
understanding

149
 I wish you
success with your stress
Happiness in your work
&
Love at Home

150
TNAK YOU