- Personality Tests
- What is Stress - More information
- More stress relieving exercises
- Personal Statements
- Some Useful Web Sites
- Help Agencies
In lots of jobs you will find yourself working in a team.
Think about a soccer team. Even though each person has a different job to do, every member of the team is important to it’s success.
What kind of team player are you?
Goalkeeper - the last line of defence; the team rely on them to take command in a crisis
Fullback - also plays a defensive, steady role, but is capable of picking up a new idea and running with it; usually leaves the star contributions to other members of the team.
Defenders - unspectacular members of the team; do a steady job; team could not function without them but they are often unappreciated.
Sweeper - major role is to anticipate problems and to keep calm under pressure; offers support to all members of the team and plays a very steady game.
Midfield maestro - creative member of the team with lots of ideas and imagination; can overextend themselves and the team by being too demanding.
Strikers - key members of the team, responsible for achieving targets; need to work well together, but can get in each others' way.
Captain - primary role is to make sure the team works effectively; seems to have the ability to motivate each member of the team.
Referee - recognized authority on how to play the game effectively; the team rely on them for guidance and information.
Here are links to some more tests you can take to find out more about yourself.
When it comes to stress, you have a lot more control than you might think. To realise that you are in control of your life is the basis of stress management. Managing your stress levels is all about taking charge of:
- your thoughts
- your emotions
- your schedule
- your environment
- the way you deal with problems.
Your ultimate goal is to have a balanced life, with time for work, relationships, relaxation, and fun - plus the resilience to hold up under pressure and meet challenges head on.
HOW CAN YOU TELL IF YOU ARE STRESSED? SOME TELL-TALE SIGNS
There are loads of indications of stress, but according to one doctor some of the commonest ones are:
- Not being able to sleep properly
- Poor concentration
- Being really irritable
- Drinking excess caffeine or alcohol, and/or smoking more
- Being unable to make decisions, and getting more and more frustrated by this
- Heart palpitations, a 'lump' in the throat or stomach, dry mouth and slight tremor of the hands
- Always feeling that something needs to be done, and you can't simply sit and relax
WHEN YOU NEED HELP
'Everyone has a different stress threshold, but most people need further help when some or all of the following occur:
- Life no longer feels enjoyable - it is a constant struggle to feel on top of things
- Talk about the problem with other trusted people
- You feel irritable, angry or frustrated every day
- You start to not like who you are and to have low self esteem
If you think you might be depressed check out this cool website. It could help you decide what to do next. www.thelowdown.co.nz
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.
(The Serenity Prayer is said to have been written by Reinhold Niebuhr, an American theologian.).
1. Progressive Muscle Relaxation
You simply tense and then relax all the muscle groups in your body, Start by tensing all the muscles in your face, count to ten, then completely relax them. Stay relaxed for another count of ten, then tense all your neck muscles. Count to ten and relax for ten. Next tense your shoulder muscles, and so on down your body.
You can do this anywhere, and can feel much more relaxed in a few minutes.
This is nice and easy. Any kind of physical activity will do. Exercise increases endorphins, your body's 'feel-good' chemicals, and gives your mood a natural boost. It usually involves a change of scenery as well, either taking you to a gym, a park, a bike trail or the beach, all of which can be pleasant, low-stress places.
There are many different ways to meditate, but a basic one involves sitting in a comfortable position and just trying to quiet your mind by thinking of nothing. It's not always easy to begin with, and you'll probably have to have a few practice runs before you can do it easily. A good way to start is to think of yourself as someone on the outside looking in on your own thoughts. Notice what the little voice in your head is saying, but don't engage with it. As thoughts come into your mind, just let them go.
Your imagination can be a powerful tool to help you reduce stress and anxiety. It won't take you long to master the technique of visualisation, and then you can use it each day during stressful periods.
To begin visualisation, sit or lie down in a comfortable position and close your eyes. Relax your body. Once relaxed, imagine a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. It can be a real place or an imaginary one. It could be on a mountain, in the bush, or whatever you want. Use all your senses to visualize the scene - the sounds of running water and birds, the smell of cut grass, the taste of cool white wine, the feel of the warmth of the sun, and so on.
For example if you wanted to visualise lying under the shade of a large tree on a beach in a deserted cove imagine first what it looks like: the sun shining on the water, the sand, the sky above, the branches and leaves of the tree, and the sun filtering through its branches. Then imagine how this place would smell - the salty smell of the sea. Maybe it's a pine tree and you can smell the pine needles around you. Now listen for the sounds you would hear if you were there: the waves breaking on the beach, the wind rustling the leaves, birds singing. Now imagine what you can feel. Is the sand warm beneath you? Can you feel the shells? Is the sun warm on your face, or is there a cool wind blowing your hair? Can you taste the salt on your lips?
As you let yourself relax into your visualisation, your body will become relaxed and you will be able to let go of any problems or worries you have.
'Nothing is so exhausting as indecision, and nothing is so futile' - Bertrand Russell
Most problems we come up against can be solved. Here are four tips to help you get started.
1. Understand the problem. Ask yourself some questions.
"Why is this a problem?"
“Is it something I want to solve or is it something I need to solve?”
“ Is it really my problem?” (Sometimes we think something is our problem but when we really think about it we find it’s not. It’s someone else’s problem.)
2. Explore the problem. Talk about the problem with other trusted people. Get real information. Is the problem another person? Or is it you? You may have to do a bit of soul-searching. After all it might be your behaviour or attitude that is causing the problem. What outcome do you want?
3. Decide if you really want to do something about it.
Studies show that the most important part of problem solving is feeling confident you can and will solve the problem. Positive self-talk helps here. You’ll need to be willing to spend time and energy on the problem and the solution.
4. Decide on a plan of action.
Set your goal. Be organised. Decide on a strategy. Get help if you need it.
Here’s another good strategy you could use for solving problems or making decisions.
1. The Five Why's
The 5 Whys is a question-asking method used to look at the causes and effects of problem. Asking the question "Why" at least five times helps to get to the root cause of the problem.
Here’s How to do it.
- Write down the specific problem. Writing it down helps you to focus in on it, and describe it completely.
- Ask the first why. Why does the problem happen? Write the answer down below the problem.
- Now ask the second Why, and write that answer down.
- Ask another Why.
- Keep asking Why until you get to the root cause of the problem.
Note that this may take fewer or more times than five Whys. This method is called the 3 Whys because that is what is generally sufficient to get to a root cause.
The following example demonstrates the basic process:
Problem: My car will not start.
Why won’t it start?
The battery is dead.
Why is the battery dead?
The alternator is not functioning.
Why isn’t the alternator functioning?
The alternator belt has broken.
Why has it broken?
It was well beyond its useful service life and has never been replaced.
Why has it never been replaced?
Because I haven’t been maintaining my car according to the recommended service schedule. (the root cause)
Solution: I will start maintaining my car according to the recommended service schedule.
Do you need help writing your CV? Here is a good website. Just click on Career Services where you can find templates to help you.
I am hardworking and reliable person with plenty of common sense. I have an excellent attendance record at school. Although I am able to work by myself and organize my time, I enjoy working in a team, and am interested in an office-based career where I can use the qualifications I gained at school.
I am highly self-motivated and a good team worker determined to succeed. I have strong planning and communication skills gained from working as a peer support senior. I showed initiative, organizational skills and leadership qualities as a representative on the student council.
I am an outgoing person who can talk to people at all levels and have been complimented on my ability to listen to other people. I can take responsibility for my own work and my own goals, but I enjoy working with other people to reach a common goal. During my time at school I have developed skills such as problem-solving and time management.
I am enthusiastic and not afraid of hard work. During my time at school I have achieved well in my subjects, undertaken part-time work and enjoyed my sport with the basketball team. I have prioritised each of these activities successfully. I am eager to learn new skills and meet new challenges in the work environment.
Current young and famous New Zealanders:
- Corporal Willie Apiata - Military Hero
- Yolanda Bartram - World Champion Body Painter
- Mahe Drysdale - World Champion Oarsman
- Ben Fouhy - World Champion Kayaker
- Valerie Vili - World Champion Shot-putter
- Rob Waddell - World Champion Cyclist
- Hayley Westenra - World famous Recording Artist
Other high achievers from New Zealand are listed on: WebSpawner.com