Time Management and Academic Stress
The topics this module focuses on are basic to establishing the priorities you will face as a student in your university life. It is essential to restructure your agenda to incorporate the new responsibilities you assume as a student and future professional in your chosen area.
We remind you to review, analyze and take notes of the information shared in the module references. Among them, you will find elements that will help you discriminate between what is important and what is urgent, keep updated with systems to plan your day, as well as keys to balance work, personal affairs, studies, family, and in general to maintain a “stress-free” life.
Procrastination:
· The dictionary defines procrastination as the tendency to postpone or delay something.
· It deals with postponing tasks or delaying them until the very last minute.
Styles of Procrastination
1.
1. The perfectionist. Avoids confronting the task in fear of making a mistake or being judged by others. What happens is that their fear paralyzes them, and they prefer not to receive feedback on their work.
2. The impostor. This type of person prefers to avoid doing anything as long as people don’t realize they don’t know how to do something. He is afraid of people thinking he is not qualified, and is afraid of feeling inferior to others.
3. The unmotivated. Those who hold a professional career do not like it. If they need to perform a task, they find it boring or disagreeable, and they tend to postpone it by saying they “do not feel motivated.”
4. The overwhelmed. Have so many things to do that they do not know where to begin, so they prefer not to begin.
5. The lucky one. Some people have postponed things all their life without suffering the consequences or effects of these decisions.
Keys to stop procrastinating
1. Recognize that you sometimes procrastinate and think about the consequences.
2. Understand why you procrastinate and believe in your abilities to take the first step or face difficulties.
3. Stop blaming yourself and focus on implementing solutions.
4. Improve your self-esteem and self-worth to trust that you can perform what you were set to do.
5. Divide complex tasks into simpler ones, and if you have difficulty, ask for help.
6. Train yourself on matters you find challenging to do and challenge yourself to complete them.
Time Management:
· It refers to the difference between the proper use of a person’s time, considering the number of tasks they have to complete in a day.
· It is the process of organizing and planning the appropriate way in which you will use your time to perform your daily activities.
Recommendations for proper time management
1. Start the day or choose a time the night before to write down the tasks you intend to complete during the day.
2. Prioritize each task.
3. Find the most productive time of the day to complete the most difficult tasks.
4. Track your remaining time to see if you can comply with what was established.
5. Remember to delegate.
Advantages and disadvantages of proper time management
Advantages
Disadvantages
Greater productivity
Failure to meet assignment deadlines
Maximizing efficiency
Inefficiency
Opportunities for advancement
Poor quality
Opportunities to achieve desired academic goals
Poor reputation and stagnation
More time to spend on preferred tasks
Increased stress levels
Stress:
· According to the dictionary, stress is the tension caused by overwhelming situations originating from psychosomatic reactions or psychological disorders, sometimes serious.
· The scientist Hans Selye introduced the General Adaptation Syndrome model in 1936, showing in three phases the effects that stress has on the body.
· Selye defines it as: “The non-specific response of the organism to any demand for change.”
Signs or consequences of excessive stress
· Lack of energy or concentration
· Poor memory
· Frequent aches and pains
· Headaches
· Trouble sleeping or sleeping too much
· Tiredness
· Stiff neck or jaw
· Upset stomach
· Diarrhea or constipation
· Sexual problems
· Use of alcohol or drugs to relax
· Weight loss or weight gain
” Every stress leaves an indelible scar, and after a stressful situation, the organism pays for its survival by getting a little older.” (Selye, Hans).
Academic and Non-Academic Stressors
The demands that can cause academic stress are of two types:
· Internal Demands: those that we generate when we have high expectations of achievement, we need to maintain control and work hard on them.
· External Demands: those that are presented by the environment, among which stand out as having to hand in papers and take exams at a specific time; doing group work; exposing in front of the course (oral presentations, dissertations); not understanding the contents addressed in class; limited time for academic obligations, among others.
Examples of non-academic stressors:
· Starting a new job
· Serious injury or illness
· Death of a close family member
· Getting married or divorced
· Pregnancy
· Moving to a new place
· Money problems
· Legal problems
· Problems at work
· Problems at home
· Dismissal from work
· Addiction, alcoholism
· Retirement
Healthy lifestyles recommendations for managing stress
1. Recognize the things you cannot change. For example, you can’t change that you have to drive during rush hour. But you can find ways to relax during your commutes, such as listening to a podcast or audiobook.
2. Avoid stressful situations. For example, if your family argues on holidays, give yourself a break and go for a walk or a ride in the car.
3. Exercise. Being physically active every day is the best and easiest way to deal with stress. It can also help with pent-up energy or frustration. Find something you enjoy, whether it’s walking, biking, softball, swimming, or dancing, and do it for at least 30 minutes most days.
4. Change your perspective. Try to develop a more positive attitude toward challenges. You can do this by replacing negative thoughts with more positive ones. For example, instead of thinking, “Why does everything always go wrong?” change that thought to, “I can find a way to get through this.” It may seem difficult or silly at first, but you might find that this helps you turn your perspective around.
5. Do something you enjoy. When stress has you down, do something you enjoy to help get you back on your feet. It can be as simple as reading a good book, listening to music, watching your favorite movie, or going out to dinner with a friend. Or start a new hobby or class. No matter what you choose, try to do at least one thing a day that is just for you.
6. Learn new ways to relax. Practicing relaxation techniques helps you slow your heart rate and lower your blood pressure. There are many types, from deep breathing and meditation to yoga and tai chi. Take a class or try learning from books, videos, or online resources.
7. Connect with loved ones. Don’t let stress come between you and your social life. Spending time with family and friends can help you feel better and forget about stress. Confiding your problems to a friend can also help you solve them.
8. Get enough sleep. Getting enough rest at night can help you think more clearly and have more energy. This will make it easier to handle any problems that may arise. Try to get 7 to 9 hours of sleep every night.
9. Eat a healthy diet. Eating healthy foods helps to energize your body and mind. Avoid high-sugar snacks and eat plenty of vegetables, fruits, whole grains, reduced or fat-free dairy, and lean protein.
10. Learn to say no. If your stress comes from doing too many tasks at home, work or college, learn to set limits. Ask others for help when you need it.
References
Bullet Journal. (n.d.). Purpose Powered Productivity. https://bulletjournal.com/Links to an external site.
Cirillo, F. (n.d.). The Pomodoro Technique. https://www.pomodorotechnique.com/Links to an external site.
Emotional Health Center. Everyday Health: https://www.everydayhealth.com/emotional-health/index.aspxLinks to an external site.
Nemko, M. (2015, 04 22). 11 Ways to Reduce Your Procrastination. Psychology Today: https://www.psychologytoday.com/intl/blog/how-do-life/201504/11-ways-reduce-your-procrastinationLinks to an external site.
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