Academic Stress Management Strategies By Dr.Shazia Zamir
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Academic Stress Management
Strategies
By
Dr.Shazia Zamir
Daily Relaxation
• Deep breathing…………………• Sit in a comfortable position
with your feet on the floor and your hands in your lap or lie down. Close your eyes.
• Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.
• Inhale and exhale. Focus on breathing slowly and deeply.
• Continue to breathe slowly for few minutes .• Try to take at least five to 10 minutes every day for deep
breathing or another form of relaxation.
Contents
• Academic stress
• Stress management education and awareness
• Healthy , proactive stress managementtechniques.
• Role of teachers in reducing academic stress.
Objectives
• To provide stress management education and awareness
• To increase use of healthy , proactive stress management techniques.
• To minimize use of unhealthy stress management techniques.
• To highlight the role of teachers
in reducing academic stress.
Academic + Stress
Academic---relating to life or work in schools, colleges,
and universities.
Stress is the body’s reaction to physical, chemical,
emotional, or environmental factors. These can range
from extreme, life-threatening situations to the simple
and everyday challenges of life.
Academic stress is known as
a lot of pressure that comes
along with pursuing a degree
and one's education.
Types Of Stress
• Bad StressOverwhelming and interruptsthe healthy state of equilibrium
• Good StressCreativity, learningand your very survival…
Academic Pressure: Reasons & Causes
Factors of Academic Stress
Parental expectation
• Peer Pressure from neighbors and relatives
• Financial issues
• Job fear of children's
• Over-expectation
Faculty Or Institutions
• Result oriented expectations • Updating subjects • Studentsmindset • Over load of other works • Job security
Students’perception • Procrastination • Family issues • Friendsissue • Interest toward subject • Distractions • Fear ofexaminations
Factors of Academic Stress
Kinds of effects associated with the stressed state
1.Emotional effects
Anxiety, depression, psychological tension etc
2. Physiological effects
Shut-down of digestive system, Increased heart rate etc
3.Cognitive effects
Poor concentration, reduced
short term memory capacity etc
4. Behavioral effects
Increased absenteeism, disrupted sleep
patterns ,reduced academic performance etc
17
An Activity
Events do not cause stress. Stress is
caused by our beliefs about the events.
Do you agree?
In stressful times what can we do as a
teacher?• Teachers should keep in mind that the goal is not to eliminate
all stress but to help students develop a variety of skills to copewith the negative aspects of stress.
• To assist students, faculty can recommend a number ofstrategies:
• Set SMART goals
• Improving study habits/giving feedbacks
• learning positive self-talk
• Assess students who seem to be
experiencing psychological stress
• learning how to relax
• Add laughter to your classroom
• Teach students the art of reconceptualization
• Be realistic and not be over ambitious
Self-Management
Self-management – involves controlling or redirecting
one's disruptive emotions and impulses and adapting to
changing circumstances.
Role of Teacher & Time Management
• Set goals & Establish priorities
• Spot the Time Wasters
unclear objectives
Disorganizations
Interruptions
Inability to say no…etc
• Evaluate daily activities
21
NO!!!
22
YES!!!
Foods of Qur’an!
Dates Olives
Pomegranates Honey
Figs Milk
Bananas Grapes
Ginger Mustard seed
lentil Cucumber etc
Guidelines for developing a lifestyle
that reduces stress and worry
• Rest + ( guilt & worry ) = exhaustion
• Study + distraction = waste of time
• No rest = inability to study
• Study + too much effort = inability to study
• Rest – ( guilt & worry ) = reconstruction
• Study + right amount of effort = effective study
• Study + rest = effective study
How do you react to stress?
Do you tend to become angry, agitated, or keyed up?
meditation, deep breathing, or guided imagery etc
Do you tend to become depressed, withdrawn, or spaced out?
energize your nervous system by rhythmic exercise such as running, walking, rowing, or cycling etc
Do you tend to freeze-speeding up internally, while slowing down externally?
You need both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga (intense poses)might work well for you
Interpersonal relationship between
teacher and students• Individual differences
• Johari window
• Multiple intelligences
• Learning styles
• Emotional intelligence
• Personality
• Locus of control
• ----------------------
• ---------
Open Area
(Height , colour,
occupation etc)
Blind Area
(A person who gets angry easily but sees himself very calm)
Hidden/Private Area
(Past bad experience , secrets etc)
Unknown Area
If you have to go for skydiving, your
reaction?
JOHARI Window
An Interpersonal Communication ModelKNOWN TO ME UNKNOWN TO ME
KNOWN
TO
OTHERS
UNKNOWN
TO
OTHERS
OpenBlind
Hidden
Avoided
Private
Unknown
Unconscious
When you share about yourself or self-disclose:
KNOWN TO ME UNKNOWN TO ME
KNOWN
TO
OTHERS
UNKNOWN
TO
OTHERS
Open
The ultimate goal of JW is
to enlarge the open area, without disclosing information that is too Personal.
Blind
Hidden
Avoided
Private
Unknown
Unconscious
When you ask or receive feedback & self-disclose
KNOWN TO ME UNKNOWN TO ME
KNOWN
TO
OTHERS
UNKNOWN
TO
OTHERS
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
___________
JOHARI Window: A Self-reflection Tool
KNOWN TO ME UNKNOWN TO ME
KNOWN
TO
OTHERS
UNKNOWN
TO
OTHERS
Multiple Intelligences
Note for teachers: Take learning styles test and armed with the results of the test, sit down with your student and discuss some new study tactics that take advantage of his or her strengths.
Goleman’s Model of Emotional Intelligence
What is your Locus of control?
Personality and stress• The relatively stable and distinctive patterns of behavior that characterizes an
individual and his or her reactions to the environment.
• The Myer Briggs Type and Stress
• Identifies an individual’s personality preferences.
• Is based on an individual’s four preferences (or inclinations) for
certain ways of thinking and behaving:
• Extrovert (external focus, energy from people)
Introvert (internal focus)
• Sensing (rely on senses, practical, deal with facts)
Intuitive (dreamers, deal with ideas)
• Thinking (logical, analytical, think through decisions)
Feeling (emotional, decisions based on values)
• Judging (organization and order, work ahead of schedule)
Perceiving (spontaneous, work best at the last minute)
Scoring the Briggs-Myers
See in class!
Quranic verses for seeking knowledge
ي اشرح لي صدر رب
ي ر لي أمر ويس
ن ل ساني واحلل عقدة م
“يفقهوا قولي
O my Sustainer! Open up my heart and make mytask easy for me, and loosen the knot from mytongue so that they might fully understand myspeech.” (Surah Taha (Chapter 20), verses 25-28)
Quranic verses for seeking knowledge
ب دني ر لماز ع• “O my Lord, increase me in knowledge!”Surah Taha (Chapter 20), verse:114 (excerpted)
• قني هب لي حكما وألح ين رب الح بالصين ر دق في الخ واجعل ل ي لسان ص
يم واجعلني ن ورثة جنة النع م• “My Lord, grant me wisdom, join me with the righteous;
give me a good name among later generations,; make meone of those given the Garden of Bliss.”
Surah Ash-Shu’ara (Chapter 26), verses:83-85.
Stress Management Exercise
• Body Scan
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