Learning how to plan your time effectively and efficiently at the college level is sometimes a daunting task. As a college student, you are thrust into a situation where you have complete control over how you allocate your time during the day. Getting a better grasp on your day means having a better understanding of what goes in to good time management. Do you have a time management problem? Are you always late for events or turning in assignments? Do you feel constantly under pressure? Are you always making dumb errors because you are rushed to finish a task? Do you feel as if there is never enough time? If yes, you have a time management problem!

To be a proactive time manager you need to become more efficient by completing tasks in less time than usual and to use time that is usually wasted. Consider "macro" to "micro" scheduling. Look at the big picture and work your way down to a daily review of your time commitments:

• Start with a monthly calendar and look at your syllabi for due dates of papers, tests and assignments. Note when clubs, organizations, church, sport events, etc., meet.

• Next move to a weekly schedule. Block out all of the fixed time (classes, meetings, sports and music activities, eating, sleeping, etc.). Determine what you want to do with all of the remaining time in your week.

• Lastly, move to a daily schedule through a To Do list. Differentiate between the things that "must" get done, the things that "should" get done and finally the things you "want" to do. Constantly re-evaluate your priorities so that you do it now or let it wait until later.

According to the results of the Spring 2005 National College Health Assessment, 97% of Truman students reported having felt overwhelmed one or more times during the last year. Research suggests a connection between stress hormones and symptoms of depression.  Therefore, you need to be aware of your stress level and common signs of depression including: sleeping too much or too little, irritability, problems concentrating, feelings of guilt and/or sadness, loss of interest in friends or previously enjoyable activities, appetite changes, and, in some cases, suicidal thoughts.

In order to reduce stress and prevent or improve depression, attend to your physical needs.  As little as 30 minutes a day of light to moderate exercise can reduce stress and improve symptoms of mild to moderate depression.  Cutting out excessive sugar, caffeine, and alcohol, and eating regular healthy meals may also contribute to your psychological well-being.  Making time to sleep at least 6-8 continuous hours per night may also increase your productivity and reduce stress and depression. Cut down on co-curricular activities or time-wasters like excess TV and video games in order to make time for more effective relaxation activities like exercise or time with friends.  Build relaxation time into your schedule as you would a class or other appointment.  Be assertive in confronting problems with friends, work, or school because ignoring them will not make them go away and will only increase your stress.  Talk to friends or write in a journal about your problems, and remind yourself to take deep breaths periodically in stressful times like during tests or performances. 

Finally, if you believe your stress or depression has become unmanageable, or you are having suicidal thoughts, don't be afraid to seek professional help.  University Counseling Services employs full-time psychologists and counselors, and counseling services are available to students at no cost.  For more information, call x4014.

For some students, choosing a major or career can be quite confusing. Where do you start? In addition to talking with your Academic Advisor, the Career Center offers three free sessions to help you have a better understanding of yourself, with the goal of making a more satisfying choice of a major and career. Attend one or all of the sessions.

Session 1: "Casting Call: Secure a Great Role for Your Future":  On a journey, you have to know where you want to go and what you are looking for. This 90-minute session helps you identify your strengths, interests, skills, and values through a variety of interactive activities to make you a more self-aware individual who can confidently target a major and career.

Session 2: "All Major Routes Can Lead to Success," Major Decision Making: A liberal arts education prepares you for success in many areas, but choosing a major can create fear in the most fearless. In this 60-minute session, you begin to identify and understand your personality characteristics and interests and how they relate to the successful choice of a major.

Session 3: "How to Get Where You're Going on Your Amazing Career Journey," Making Contacts: This 60-minute session gives you insight into talking about the skills you already have as well as learning the skills employers seek. The session also covers informational interviewing, mentoring, and networking.

Quote of the Week

--From Making Excellence Inclusive: Liberal Education & America's Promise by Carol Geary Schneider