Happiness and Wellbeing Centre
College of Science and Technology
Rinchending: Bhutan
Time Management
WHAT THIS HANDOUT IS ABOUT
This handout will;
help you understand the importance of planning and organizing your time more efficiently
help you self-reflect your current time management habits so that you can make them more
effectively serve your needs and goals
help you create calendars and planners organizing and dividing task into specific time slots
provide you some time management tips
INTRODUCTION:
Time management is an essential skill in planning and controlling of time spent on various activities so
as to increase the effectiveness and productivity. Time cannot be bought, stored or stopped. Every
second that passes is gone forever and can never be recovered or reused. Besides living a balanced life
and being focused in the moment, another benefit of time management is to create awareness of how
you are living and enable intentional choices towards living how you believe life should be lived.
PLANNING AND TYPES:
A good planning supports students in their role of self-regulated learners. To create a good planning, it is
important to make it visual by developing planners/calendars comprising of detailed macro and micro
level of your time utilization against each activity. Below, you can find some of the types of planning
you can create and use;
Types of Planning Useful for Includes
Day planning Average day, revision & exam Getting up, breakfast, classes, morning
period. breaks, lunch, dinner, revision, relaxation,
sleep.
Week planning Teaching weeks Classes, study time, fixed obligation, free
time.
Month planning Revision and examination. Examination dates and revision dates.
Term planning Papers, Assignments, projects, Deadlines, Exams, Projects.
Semester exams
Year Planning Academic year planning Deadlines and semester exams
One of the most important aspects of time management, during the time of the pandemic, when dealing
with the poor internet accessibility for online classes is to prioritize the activities based on the
importance and deadlines. Setting up the Specific, Measurable, Attainable, Relevant, and Time bound
goals (SMART) are yet another important aspect of time management.
Tel +0975-17161040(Centre Coordinator); 17734846 (Centre Manager); 17379976(Wellbeing Couch); 17623675 (Health Assistant)
Happiness and Wellbeing Centre
College of Science and Technology
Rinchending: Bhutan
Time Management tips for students
Use
planner/calendar
Complete
assignments in Priotise activities
chronological orders
Set a time limit
Begin study in
advance
Set goals
Avoid procastination correctly
Maintain
consistent sleep
Tel +0975-17161040(Centre Coordinator); 17734846 (Centre Manager); 17379976(Wellbeing Couch); 17623675 (Health Assistant)
Happiness and Wellbeing Centre
College of Science and Technology
Rinchending: Bhutan
Stress Management
WHAT THIS HANDOUT IS ABOUT
This handout will;
help you understand the importance of managing stress.
help you identify the signs and symptoms of being stressed
help you to cope up with the stress
provide you stress management tips
INTRODUCTION:
Stress is often perceived as an exclusively bad sensation, with no benefits or positive effects. It is
however a normal response, experienced by all humans. The human stress response, also called the
fight-flight response, is a primal defence mechanism that protects organisms against possible threats. For
example: when crossing a busy road, the stress response helps us to be alert and estimate the safe
moment to cross over without getting harmed and thereby increasing our chances for survival (Craske &
Barlow, 2003).
For students, it is very normal and common to experience stress and anxiety during their education.
Students usually experience stress when they feel they must perform, or when they feel they are being
evaluated (e.g. during exams, writing a paper, doing a presentation in class, etc.). These aren’t physical
threatening situations, but the idea of being judged, or the idea of not having enough time or skills to
complete a task can feel threatening as well.
Human thinking is not flawless and we must understand about it. The following table provides a short
overview of the most common thinking traps students encounter leading to increase level of stress.
Thinking Style Example Consequences
All-or-nothing All my results have to be Unachievable standards
perfect, I can’t fail never feeling satisfied
Catastrophizing If I make a mistake, I will fail Constant worrying – feeling
my internship exhausted
Discounting the I stuttered during the Frustration – never feeling
positive presentation, which means it good enough
was bad
Emotional reasoning I am anxious and I feel Feeling hopeless and
horrible, so something must helpless
be wrong
Mind-reading I’m dumb because I answered the Low self-esteem
question wrongly.
Unfair comparisons If my friend got an A+ on her Feeling inadequate – Feeling
test, so must I.. isolated
False expectations I’m only a good student if I Feeling disappointed
never fail an exam
Style Exam
Tel +0975-17161040(Centre Coordinator); 17734846 (Centre Manager); 17379976(Wellbeing Couch); 17623675 (Health Assistant)
Happiness and Wellbeing Centre
College of Science and Technology
Rinchending: Bhutan
SIGNS & SYMPTOMS:
These symptoms can be divided into four categories:
Physical symptoms: being tired, experiencing muscle pains, headaches,
dizziness, accelerated heart beat and breathing, nausea, etc.
Behavioural symptoms: being agitated, increased substance use, nail biting, chaotic behaviour,
apathy, etc.
Emotional symptoms: feeling fear, being down, irritation, frustration, feeling tensed, anxious,
and exhausted, etc
Mental symptoms: worrying, negative thinking, having troubles focusing, pessimism, etc.
Stress Management tips for students:
Management
your time
Do one thing at Exercise
a
time
Eat healthy
Avoid Stress
Listen to
music Sleep Well
Yoga/Meditation/
Mindfulness
Tel +0975-17161040(Centre Coordinator); 17734846 (Centre Manager); 17379976(Wellbeing Couch); 17623675 (Health Assistant)
