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Chapter 4: Self-management (4.2 Stress (Stress Signs and Symptoms…
Chapter 4: Self-management
4.1 Succesful Time Management
Is it a measure of the passing away of life?
So…Time is Life!
It is a precious resource.
It is something we can’t have enough of,
and we have only 24 hours in a day. Irreplaceable, time lost cannot be regained.
If not managed properly, it will create stress!
Self Management and
Time Management
Self management – the extent of how an individual effectively manages his time, stress level, as well as his emotions
Time management – an analysis of how hours are being spent and tasks prioritized to maximize efficiency
Benefits of time management:
Become high achievers in all professions
Increase productivity and efficiency
Lead to balanced life and avoidance of stress
Keys to effective time management
Set clear goals
Have a To do list and prioritize tasks
Break down tasks - Have a schedule or planner
Make activity logs
Delegate and share responsibilities
Activity log
Activity log helps you to analyse how you actually spend your time.
It tracks changes in your energy and effectiveness in a day, and identify and eliminate time-wasting activities.
4.2 Stress
Stress is any action or situation that places physical or psychological demands upon a person as life involves constant change, there is no avoiding stress
The goal is not to eliminate all stress, but to avoid unnecessary stress, and effectively manage the rest
Stress management is a proactive approach towards dealing with stress
Personal wellness involves our ability to maintain physical and mental health in dealing with stress
Causes of stress
EXTERNAL FACTORS
Major life changes
Work
Relationship difficulties
Financial problems
Being too busy
Children and family
INTERNAL FACTORS
Inability to accept
uncertainty
Pessimism
Negative self-talk
Unrealistic expectations
Perfectionism
Lack of assertiveness
Stress Signs and Symptoms
Cognitive Symptoms
Memory problems
Inability to concentrate
Poor judgement
Seeing only the negative
Anxious or racing thoughts
Constant worrying
Psychosocial Symptoms
Moodiness
Irritability or short temper
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and isolation
Depression or general unhappiness
Physiological Symptoms
Aches and pains
Diarrhea or constipation
Nausea, dizziness
Chest pain, rapid heartbeat
Loss of sex drive
Frequent colds
Behavioural Symptoms
Eating more or less
Sleeping too much or too little
Isolating yourself from others
Procrastinating or neglecting
responsibilities
Using alcohol, cigarettes, or drugs to
relax
Nervous habits (e.g. nail biting, pacing)
Ways of managing stress
Take charge of your life
Organize your life & plan ahead of time
Build up your self-esteem
Strengthen your relationship with others
Make time for fun and relaxation
Adopt a healthy lifestyle
Coping with Stress in Islam
Do your part – dua and take action
Perform solah or prayers
Sabr – be patient
Do zikir – remembering Allah
Read the Quran
Be thankful to God
Tawakkul – place trust in Allah
4.3 Emotional Intelligence
Emotional Intelligence is defined as the ability to monitor one's own and others' feelings and emotions, to discriminate among them and to use this information to guide one's thinking and actions
It is the ability or capacity to identify, assess and manage one’s own emotions as well as others
Domains of Emotional Intelligence
Self-awareness
-ability of a person to understand his or her own emotions
Self-management
-ability to manage one’s emotions and the ability to control oneself while adapting to new changes
Social awareness
-ability to understand other people’s feelings and emotions
Relationship management
-ability to inspire, influence and develop others while managing conflict