1. Time Management The inability to effectively manage our time is a major cause of stress.

2. Do you ever: Feel as if there is not enough time to get every thing finished? Feel as if you are having to address the same problems time after time? Feel as if you are only one you can rely on to get things done? Feel that time gets away from you?

3. Time Management Techniques 1: Assess how you spend your time 2: Set goals 3: Prioritize 4: Schedule 5: Maximize your rewards 6: Say no 7: Delegate 8: Use the circular file

4. Rational Emotive Therapy: A cognitive-behavioral approach to disputing irrational thoughts. These irrational thoughts are a common source of stress and anxiety.

5. RET Founder: psychologist Albert Ellis Premise: 1. Psychological problems arise from misperceptions of events 2. Result is an overreaction or under-reaction to normal setbacks (catastrophic thinking) 3. Emotions and feelings are not the result of the event - but of our perception of the event.

6. A-B-C-D of RET A = agent, activity or action that the individual becomes disturbed about.

7. A-B-C-D of RET B = belief about the action, agent or activity. Rational Belief is a reasonable belief about the action that is supported by data and experiences.

8. A-B-C-D of RET An irrational belief is a belief that cannot be supported by data. Beliefs that are inconsistent with reality. Statements and thoughts include: should, ought, must.

9. A-B-C-D of RET C = consequence Realistic consequence - actions and feelings that are appropriate to situation that is occurring.

10. A-B-C-D of RET Irrational Consequence - over- reaction to the situation that is occurring. Resulting in anxiety, shame, and depression

11. A-B-C-D of RET D = Dispute Goal is to learn to dispute irrational thoughts through assessing beliefs and internal messages.

12. A-B-C-D of RET Examples of challenging statements: Why should I…… Why must I…… Who says I should….. What choice did I have…….. “I am fallible, worthwhile person.”