ManagementZ
- Biological
- Psycho
- Change thinking
- Change behaviour
- Change Lifestyle
- Social
- Spiritual
Life and Time Management
Set Personal Mission, Vision and Goals
- Specific
- Measurable
- Achievable
- Realistic
- Time-based
Life & Time Management
- Set goals
- Prioritize
- Organize
- Learn when to say “NO”
- Use your waiting time
- Concentrate on the task at hand
- Consider your personal prime time
- Celebrate success
Prioritize Your Life
Change Your Cognition
Thinking
Talking to Myself (Change Cognition)
- Everyone carries on an internal dialogue.
- A constant negative dialogue contributes to poor self-esteem.
- Positive dialogue contributes to positive self-esteem.
- Internal dialogue can be monitored and changed.
Talk to Self Positively
Positive Self-Talk Wheel (Change Cognition)
- I deserve love and happiness
- Good things are going to come to me
- I forgive myself for my mistakes
- I’m brave, bold, and beautiful
- I’m different in my own beautiful way
- My challenges help me grow
- I am free of worry and regret
- My strength is greater than my struggles
- I will be kind to myself and others today
- All of my problems have solutions
Change Thinking (Change Cognition)
- Reframing changes the way you look at things
(powerful and creative) stress reducers - Is The Glass Half Empty Or Half Full?
- Negative thoughts of powerlessness, failure, and despair.
Change Your Thinking (Change Cognition)
- Focus on your strengths
- Learn from the stress you are under
- Look for opportunities in the stressful situation
- Seek out the positive
Problem-Solving (Change Cognition)
- Define the problem
- Divide it into parts
- Provide alternative solutions
- Select the best solution
- Carry it out
- Examine the result
Manage Your Emotion (Affect)
Record Your Emotions
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Keeping a daily record, in chart form, of your emotions and stress levels can also help you to identify the stressful aspects of your life.
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Recognizing it is the first step towards fighting the stress.
- Humor
- Distraction
Change Your Behaviour
Self-Control Methods
Analyze Your Behaviour
- Our behaviours are responses to people or events.
- Observe the behaviour
- Chart the circumstances in a diary
- Think of practical and best alternative responses
- Reward yourself with something pleasant when you change the behaviour
Change Your Lifestyle
Leisure Time
- A mid-morning break
- Time-outs can include catnaps, meditation, daydreaming, a social interlude, a short walk
- Recreation, socializing, entertainment, and hobbies.
- Divide your life (excluding sleep time) into four parts (Roles)
- (work, family, community, and self)
- and then assess what percentage of your time and energy in an average week goes into each part.
Coffee and Cigarette Smoking
Exercise to Keep Fit
- Running
- Jumping
- Stretching
- Lifting weights
- Yoga
Change Your Lifestyle
- Have
- A good
- Healthy
- Food
Natural Remedies for Anxiety and Stress
- Herbal teas
Aromatherapy
- Smelling soothing plant oils can help to ease stress and anxiety
- Chamomile = بابونج
Sleep Well, Perform Well
Sleep Hygiene
- Wake up at a fixed time
- Take only a little nap in the afternoon
- Don’t sleep before sunset (ASR- Prayer)
- Avoid stimulants 6 hours before sleep
- Bedroom is for sleep only
- No making plans.
- No TV
No lying in bed worrying
- Put “to do” list in the kitchen, then leave it there for a morning look.
Meditation & Mindfulness
- “Paying attention to the present moment with intention, while letting go of judgement.” - Jon Kabat-Zinn
- Maintain a moment-by-moment awareness of our thoughts, feelings, bodily sensations, actions, and surrounding environment.
- Living in the moment and awakening to experience.
- Observe thoughts and feelings from a distance, without judging them as good or bad.
- Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety.
- Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.
Relaxation
- Inhale
- Hold
- Exhale
Social Management
- Bio Psychosocial Spiritual
Social Approaches
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These cover all efforts to improve a patient’s well-being by changing aspects of his or her social life, particularly in regard to family relationships.
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Work and leisure activities, even visiting the GP is a social event.
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At the simplest level, having a holiday, taking time off work, and taking up a new interest are all important social means to relieve stress.
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Education, sport, music, art, nature, science, and religion all offer great opportunities for social encounters that can improve well-being.
Protective Factors / Resilience
- Optimism. Extreme optimism tends to show greater resilience التفاول
- Altruism - helping others is one way to handle extreme stress الايثار
- Having a Moral compass or set of beliefs القيم
- Faith and spirituality. الإيمان
- Humor الفكاهة
- Having a role model. الأُسوة الحسنة
- Social supports. الدعم الاجتماعي
- Facing fear (or leaving one’s comfort zone);
- Having a mission or meaning in life المبدأ والمعنى
- Training. Develop resilience by experience الخبره والتدريب
Resilience
- Child Limbs in Paradise
