时间管理与压力舒解

1、時間管理與壓力舒解陳敏慧Min-Huey Chen BDS, PhD台大醫學院牙醫學系副教授台大醫院牙科部牙體復形美容牙科主任Min-Huey Chen资料来源-在线代理;1你的時間在那裡，成就就在那裡 2時 間 管 理 生涯規劃的啟始點掌握時間亦即掌握機先3你的日子如何 你的力量也必如何 申 三十三 :25456Thanks720 25歲您要懂得掌握與規劃自己的未來【學會人際關係，多認識積極的朋友，十年後這些朋友都將是產業的中堅】 825 30歲，您像一塊海綿，努力吸收也甘心被壓榨，為的只是自我的成長。【學會累積經驗，接觸機會，良師益友的提攜更是提昇您成長的大利器】 930 35歲您要學習判

2、斷機會、掌握機會，不能再有嚐試錯誤的心態。這時候的您，應是事業取向和家庭取向 【時間管理，轉化心境；轉化用頭腦去工作，不要用身體去工作】 1035 40歲您要享受給人希望的格局。這時候的您，應是企業取向，工作只是一種休閒，更可轉化為對他人的責任。【寧可因夢想而忙碌，不要因忙碌而失去夢想】 11時間管理理論的演進第一代 : 便條與備忘錄第二代 : 行事例與日程表第三代 : 講求優先順序第四代 : 主張個人管理 以原則為重心 以認知為導向 平衡發展不同角色Min-Huey Chen12角色分配學生幹部兒女朋友讀書寫作業活動規劃幫忙家事家人團聚關心分享13個人管理應符合標準一 致 : 理想與使命 角

3、色與目標 工作重點計劃平 衡 : 各種角色有 重 心 : 著重不緊急卻很重要的事重 人 性 : 重點在人在事能 變 通攜帶方便 : 管理工具，隨時參考Min-Huey Chen14Min-Huey Chen15 I.緊急重要結果： 壓力 精疲力盡 危機處理 忙於收拾殘局II.IV.III.Min-Huey Chen16I.II.III.緊急 不重要結果： 短視近利 危機處理 被視為巧言令色 輕視目標與計劃 缺乏自制力，怪罪他人 人際關係浮泛，甚至破裂IV.Min-Huey Chen17I.II.III.緊急 不重要 IV.不緊急 不重要 結果： 全無責任感 工作不保 依賴他人或社會機構為生Mi

4、n-Huey Chen18Min-Huey Chen19Weekly Schedule and Planning20個人管理四步驟一 、 確定角色二 、 選擇目標三 、 安排進度四 、 逐日調整Min-Huey Chen2122壓力舒解23壓力症候1. 頭痛2. 腹痛3. 肩膀酸痛4. 煩燥不安5. 失眠6. 嗜吃7. 精神不振24壓力來源內在：過度要求自己，競爭比較外在：父母、 師長、 同儕、Limited time2526壓力舒解Eliminate Unnecessary StressesChange Your AttitudeTake Care of Yourself Manage Yo

5、ur Time 27Eliminate Unnecessary StressesPrevent last minute anxiety - Plan ahead for studying, writing papers, etc. Use a daytimer and stick to your plans. Reduce exposure to stressful world events you can do nothing about. Dont watch or listen to the news or read the paper if you dont have to282930

6、Eliminate Unnecessary StressesChange Your AttitudeTake Care of YourselfManage Your Time 31Change Your AttitudeStrive for perspective. Ask yourself how important will this seem in a week, month, a year, twenty years?“ Find the hidden opportunities that lie within problems.32Change Your AttitudeUse po

7、sitive self-talk instead of putting yourself down. Be kind and forgiving with yourselfBe flexible. 33Eliminate Unnecessary StressesChange Your AttitudeTake Care of YourselfManage Your Time 34Take Care of YourselfStrive for balance-take care of your physical, emotional, mental, and spiritual needs. G

8、et enough sleep. 35生理時鐘午夜 12:00 1:00 /淺眠期：多夢而敏感，身體不適者易在此時痛醒。凌晨 1:00 2:00 /排毒期：此時肝臟為排除毒素而活動旺盛，應讓身體進入睡眠狀態，讓肝臟得以完成代謝廢物的作用。凌晨 3:00 4:00 /休眠期：重症病人最易發病的時刻，常有患病者在此時死亡， 熬夜最好勿超過這個時間。36人的排毒過程晚上 9-11點 / 免疫系統（淋巴）排毒時間：此段時間應安靜或聽音樂晚間 11-凌晨1點 / 肝的排毒時間,需在熟睡中進行！凌晨1-3點 /膽的排毒時間：凌晨3-5點 /肺的排毒時間：此即為何咳嗽的人在這段時間咳得最劇烈；因排毒動作已走

9、到肺經，不應用止咳藥，以免抑制廢積物的排除。37人的排毒過程凌晨 5-7點 / 大腸的排毒時間：應上廁所排便。凌晨 7-9點 / 小腸大量吸收營養的時間：應吃早餐！半夜至凌晨 4 點 / 脊椎造血時間：必須熟睡，不宜熬夜。3839Take Care of YourselfBuild a support system.Have someone-friends, family, co-workers or classmates-you can discuss things frankly with, get support from, and trust to keep private matte

10、rs confidential. 40As you arrive your work place. .Pray to God and ask his guidance!向上帝祈禱，尋求指引！41Take routine breaks from your school work. Youll be more productive if you take time to do nothing-just to browse through a magazine, or walk in nature, or chat with a friend. Eat regularly and well. The

11、 additives in many foods may make stress worse, so eat as much whole, natural food as possible and avoid highly processed foods. Take Care of Yourself42Take Care of YourselfBe aware of the power of music and use it consciously. Choose music that helps you unwind or release tension. 43Take Care of Yo

12、urselfLaugh! See a funny movie, go to a comedy club, or just be silly with a friend. Doodle or write in a diary. 44Take Care of YourselfCry. Crying is a great release. A sad movie can be a great catalyst. Be here now. That means the single task (or pleasure!) before you is all that occupies your att

13、ention. Stay focused and concentrate. Share healthy, consensual touch with your friends. We can all benefit from more hugs. 45Take Care of YourselfPamper yourself - with a hot bath or shower, a pedicure, a massage or whatever makes you feel nurtured. Spend time with children and animals. Petting dog

14、s, cats, hamsters can lower heart rate and blood pressure, and kids can give you a fresh perspective on the world. Build moderate physical activity into your life. 4647Eliminate Unnecessary StressesChange Your AttitudeTake Care of YourselfManage Your Time 48Manage Your TimeUse a daytimer to schedule

15、 all your commitments, from social events to training programs to assignments. Break down tasks into manageable sub-sections and create deadlines for the subsections of each task. 49Manage Your TimeMake a daily written To Do list. Jot down your various tasks and refer to this list throughout the day

16、. Priorize. List your duties and label each as A-top priority, B-important, and C-not so important. Do the As first. 50Manage Your TimeBe selective. Ask yourself What will happen if I dont do this? If the answer is Nothing or Very little, dont do it. Go for quality, not quantity. Learn to “power-nap

17、”. A 5-10 minute nap can re-energize you for hours. 51Manage Your TimeBe time thrifty. Learn to study on the bus, review between classes, read while eating, etc. Put the small chunks of time to good use as well as the large ones. Dont overcommit. Learn to say no. It is better to disappoint a person

18、up front than with a last minute cancellation because you find yourself short of time. 52Manage Your TimeSet aside time for leisure and rest from work. If you sacrifice everything for the books, you will soon find it counter-productive. Know your peak times. Schedule your priority activities when yo

19、ur energy level is at its highest. Take 20 minute breaks in your low energy times. 53生理時鐘上午 9:00 11:00 /精華期：此時為注意力及記憶力最好，且工作與學習的最佳時段。中午 12:00 1:00 /午休期： 最好靜坐或閉目休息一下再進餐下午 2:00 3:00 /高峰期：是分析力和創造力得以發揮淋漓的極致時段！下午 4:00 5:00 /低潮期：體力耗弱的階段，最好補充水果來解饞，避免因飢餓而貪食致肥胖。54下午 5:00 6:00 /鬆散期：此時血糖略增，嗅覺與味覺最敏感，不妨以準備晚膳來提振精神。晚上 7:00 8:00 /暫憩期：最好能在飯後30分鐘去散個步或沐浴，放鬆一下，紓解一日的疲倦困頓。生理時鐘55生理時鐘晚上 8:00 10:00 /夜修期：此為晚上活動的巔峰時段，建議您善用此時段進行商議，進修等需要思慮周密的活動。晚上 11:00 12:00 /夜眠期