Time and Stress Management

Students will clarify their motives for effective time management, what they can gain from time management. They will become aware of their strengths and weaknesses, opportunities and threats and based on this, they will analyze how to best use their potential. They will learn to set goals for themselves and, if applicable, for the members of their (future) teams in accordance with the SMART(ER) methodology, they will be able to effectively formulate short-term, mid-term and long-term goals. They will learn to set priorities when achieving goals, to be effective in decision-making. They will be able to identify the causes of time loss, they will know how to eliminate them. They will also become aware of what areas and activities to focus on in connection with the so-called work-life balance.
The seminar will also enable students to identify stress and learn how to better manage the load. They will become aware of how the stress reaction affects them, how to identify it and better manage it, and what areas and activities to focus on in connection with the so-called work-life balance. As part of psychohygiene, students will be introduced to effective techniques for managing stress and strain (coping - techniques for effective work with stress, strategies, breathing techniques, body work, psychosomatics, mindfulness).

Requirement for course completion:
Personal work-life balance plan – setting career and life goals, identification of stress management strategies and practical training of relaxation, breathing, yoga, etc. anti-stress techniques (processing tasks in worksheets and practicing selected techniques) with subsequent feedback from the lecturer.


Applications: http://czv.vsb.cz/kurzy

Day 1
• Time and its management – Time management techniques, analysis of motives
for effective time management, personal SWOT analysis
• Time management rules and principles – Working with goals, SMART(ER)
method, GROW method, short-term and long-term plans, daily planning, setting
priorities, ABC analysis, techniques for a positive perception of time
• Working with "time wasters" – Analysis of "time wasters" and setting goals to
eliminate them
• Work-life balance
• Setting career and life goals

Day 2
• Identification of stress, description of stress reaction, its meaning
• Identification of stimulating and threatening stress, introduction to defense
mechanisms
• Diagnostics of frustration tolerance, type A/B behavior
• Strategies for coping with stress (diagnostics with analysis)
• Time management and decision-making under stress, work-life balance

Day 3
• Introduction to physical exercise and yoga, fascial stretching
• Training and possibilities of using breathing, relaxation, yoga, etc. anti-stress
techniques
• Creating an individual plan of coping strategies
• Using techniques to release muscle tension


Most materials will be provided in class (worksheets) and/or provided electronically.