1. Akira Kaede/Getty Images Chapter 9 Reduce: Finding Your Optimal Level of Stimulation McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.

2. Akira Kaede/Getty Images 9-2 Stimulation, Demand, and Stress nReduce: the second level of defense against stress in the Five Rs of Coping nStrategies designed to help you find your optimal level of stimulation by cutting back on the overall volume of potential and actual stressors in your life (finding homeo______). nRules uAll forms of stimulation use energy and force our bodies to adapt uWhat stresses some people does not affect others

3. Akira Kaede/Getty Images 9-3 Managing Your Limited Resources nWe all have about 30,000 days to live. nThink of your time and energy as limited resources. nSelye (1956): Since we all have limited energy available to adapt to life’s changes, we need to conserve it as much as possible

4. Akira Kaede/Getty Images 9-4 Finding Your Optimal Level of Stimulation nEach person needs a certain number of demands to be stimulated enough to reach her/his potential but not too many to become stressed nThe inverted U-shaped curve of demand (stimulation) and performance level (Arousal theory) Understanding your optimal level of stress requires trial and error (Yerkes-Dodson).

5. Akira Kaede/Getty Images Figure 9.11

6. Akira Kaede/Getty Images 9-6 Categories of Stressors n3 categories of stressors uStressors that are foreseeable and can be controlled uStressors that are foreseeable and cannot be controlled uStressors that are neither foreseeable nor controllable nWhich is most damaging?

7. Akira Kaede/Getty Images 9-7 The Three As of Coping nAbolish the stressor— completely eliminate stressors nAvoid the stressor—minimize your exposure to stressors nAlter the stressor—change the way you are exposed to stressors

8. Akira Kaede/Getty Images 9-8 Managing Our Scale of Living nOur society equates money and material things with the good life nThe Voluntary Simplicity Network rejects this notion and offers guiding principles nDownscaling can reduce stress uThe more things you own, the more things that own you. – David Talbot nBegin by reviewing your values and goals (Rethinking the Big Picture)

9. Akira Kaede/Getty Images nOnly boys who save their pennies Make my rainy day You know that we are living in a material world And I am a material girl nShe said I’m sorry baby I’m leaving you tonight I found someone new he’s waitin’ in the car outside Ah honey how could you do it We swore each other everlasting love She said well yeah I know but when We did–there was one thing we weren’t Really thinking of and that’s money– nIf you got the money, honey I’ve got The Time We’ll go honky-tonkin’ And we’re gonna have a time Bring along your Cadillac Leave my old wreck behind If you got the money, honey I’ve got the time 9-9

10. Akira Kaede/Getty Images 9-10 Managing Limited Financial Resources nOur purpose in life is shaped by our values and daily life criteria nSince the American economy is consumption-based, it is easy to get pushed off our planned course and end up owing more than we can afford

11. Akira Kaede/Getty Images 9-11 Budgeting Your Limited Resources: How Much Money Do You Really Need? nPeople often underestimate the amount of money they spend and how much they really need nFirst step in managing: Take an inventory of how much you spend nNext, categorize expenses (rent, food, etc.) nFinally, construct and follow a budget

12. Akira Kaede/Getty Images 9-12 Managing Your Limited Time nTime management is a three- part process uSet clear goals uAssess your use of time uPrioritize your use of time

13. Akira Kaede/Getty Images 9-13 Goal Setting and Time Management nSetting goals for our lives uprovides structure and purpose userves as a basis for planning the use of time nBuilding free time into one’s schedule is just as important as building in time to study and work

14. Akira Kaede/Getty Images 9-14 Managing Time Resources by Limiting Procrastination nProcrastination: one of the biggest wasters of time nMajor reasons for procrastination uFear of failure uLaziness or apathy uThe need for instant gratification nStrategies for breaking the procrastination habit are given in the text

15. Akira Kaede/Getty Images Top 10 Reasons I Procrastinate. n1. 9-15

16. Akira Kaede/Getty Images 9-16 Reducing Stress by Communicating More Effectively nCommunication: the process by which information is exchanged through a common system of symbols, signs, or behaviors nCommunication occurs at two levels uVerbal communication uNon-verbal communication

17. Akira Kaede/Getty Images 9-17 Building Communication Skills nCommunication involves three specific sets of skills uInitiating skills uListening skills uResponding skills nDifferences between Men and Women?

18. Akira Kaede/Getty Images 9-18 Asserting Yourself (v. non-assertive v. aggressive) nHow to say no uNot always easy but essential to reduce stress nStress Buster Tips give suggestions for how to say no uLook them in the eye uRepeat yourself uDon’t get caught up on explanations. uHold your ground.