Time Management The 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.”