Time & stress management

Time and Stress
Management
Md. Towhid Hossain
SVP, IRMD, HO, SIBL.

A. TIME
01.Introduction:
Allah’s swearing by time:
Swearing by time in several Qur’anic Ayah is taken
as an indication of its significance. For instance:
i. By time. Verily Man is in loss. ( Sura Al-Asr 1-2)
ii. By the night, when it covers (the sun and the
day). By the day, when it becomes bright.
(Sura Al-layal-1-2).
iii. By the night when it withdraws. And the dawn
when it shines forth. (Sura Al Muddathir 33-
34).

A. TIME
 It is agreed among Qurán specialists, and it is
understood by Muslims in general, that when
Allah swears by anything in His Kingdom, He
is attracting their attention to it and pointing
out its benefit and significance.
 Prophet Mohammad(SW) says, “On the day
of resurrection, the feet of man will not
move away till he is questioned about four
matters; how he spent his lifetime, how he
spent his youth, from where he acquired his
wealth and how he spent it and what he did
with his knowledge.

A. TIME
In this hadith, time is portrayed as one
unit. Peoples are, therefore, called upon
to make good use of it in general, and at
the productive stage of youth in
particular. This is reflected in the
prophet’s saying, ‘Grab five things before
five others; your youth before your old
age, your health before your illness, your
wealth before your poverty, your leisure
before your work and your life before
your death.

02.What is time?
Time is something we deal with every
day, and something that everyone
thinks they understand. However, a
compact and robust definition of time
has proved to be remarkably tricky and
indefinable.

02.What is time?
 Time, it seems, is constant.
 Time is what we measure in minutes, hours,
days, and years.
 “Time is that which clocks measure” -
Albert Einstein.
 The angels and the Jibrael will ascend to Him
during a Day the extent of which is fifty thousand
years. [Surah-Maa’rij:4]
 As per Webster’s New World College Dictionary;
time is ‘’the specific, usual or allotted period
during which something is done’’.

03. Assumptions about Times nature
 Time exists and is needed for things to move.
 Time exists and constantly passes or flows in a
successive forward movement in accordance
with a uniquely controlled system
 Time flows in one fixed direction – from the
future to the past.
 The past exists and steadily accumulates.
 We can see but not change the past.

 The present exists, and is a ‘thin slice’ of
constantly flowing time.
 The future constantly arrives.
 It cannot be stopped, changed, increased or
reconstructed
 The constant forward movement of time is
neither fast nor slow, and it cannot be
stopped, accumulated, cancelled, altered or
replaced.

It is an identifiable resource equally
available to all. Even though people are not
born with equal capabilities or equal
opportunities, they all have the same
twenty four hours daily and the same fifty
two weeks yearly.
Therefore, the problem of time is not one
of amount, but of how to manage and
utilize that amount.

04. What is Time Management?
 Time cannot be bought, sold,
rented, borrowed, doubled,
saved or manufactured.
 But it can be invested and
valued.
 For instance, those who have the
time to accomplish their work
and time to enjoy their activities
must have learned the
difference between quantity and
quality. They must be investing
every minute of their time.

 Therefore, Time management
does not aim at changing,
modifying or developing time,
but at how to invest it so
effectively that time spent
uselessly or unproductively is
reduced to a minimum, while
attempting to raise
productivity within the
allocated period of time.

 According to Drucker, “Time Management means
the management of self”.
 Drucker further remarked that, “Efficient Managers
do not start straight performing their tasks, but they
first look into their time. They do not start straight
with planning, but they first investigate on what to
spend their time. Besides, they do their best to
minimize useless activities, which drain their time”.
 Time Management is to utilize the available time in
optimum manner to achieve one’s personal and
professional goals.

05. TIME MANAGEMENT TIPS
Tip (i): Setting professional as well as personal
goals and plans:
a) What do you really want?
b) Goals for life, next 5 years, this year, this
month, this week , today.
c) Write them down and look at them
periodically.
d) Failing to plan is planning to fail.
e) You can always change your plans later but
only if you HAVE them!

Tip (ii): Work in small chunks
Don’t try to get something done in one sitting,
especially if it takes a lot of time. Split it up into
smaller chunks so that it is done by the deadline
without affecting your other tasks.
Example: You have an assignment due on 15
May. Split up your work into one hour daily
chunks of research, drafting, writing, referencing
and editing so that it is done on time without
seeming like a burden.

Tip (iii): Discipline is Key!
 To be successful in anything in both worlds, self-
discipline is necessary. This applies to time
management as well. One needs to be very strict
on oneself to stick to times, stick to schedules
and not get unfocussed from priorities.
 It takes discipline to make schedules, checklists,
etc. and even more discipline to stick to these
schedules. It takes discipline to ignore
distractions and avoid unnecessary phone
conversations. This is a habit all need to develop.

Tip (iv): Eliminate Time Wasters!
For people who don’t constantly monitor
their days, a lot of time is wasted in
useless activities. A simple step to
avoiding time wasters is to keep a log for
a few days of everything you do in a day.
You will be surprised at how much time
is wasted in useless activities that do not
benefit you in this world or the next.

 By cutting down our time wasters to just the necessary means
of relaxation and fun, we can free up a few more hours in the
day for other beneficial projects.
Major
 Disorganization
 Procrastination
 Fear to delegate
 Not wanting to say ‘No’
 Not Knowing the priorities
Minor
 Telephone calls
 Unexpected visitors
 Needless Report/ Junk mail/
Browsing
 Meeting without agenda
 Facebook, Twitter, YouTube
 Television and Video Games,
Oversleeping

By cutting down the above to just the
necessary amount you need to function
properly in a day (6-8 hours sleep, 2-3
hours of fun), we are able to free time
for things which matter.
“Successful are the believers…those who
stay away from lughw(vain talk)” (Surah
Mu’minoon 23:1 & 3)

Tip (v): Quick in-tray time saver
Urgent Not Urgent
Important -
-
-
Do it
-
-
-
Plan to do it
Not
Important
-
-
Delegate it
-
-
Drop it

Tip (vi): Use your waiting time
 On transportation
 At the doctor’s chamber
 When you are early for an
appointment.

Tip (vii): Make a schedule
• I prefer a weekly schedule to a daily one as it gives
you more time to schedule more things and allows
for planning in advance.
• Stephen Covey says about weekly schedules,
“Organizing on a weekly basis provides much
greater balance and context than daily
planning…Business, education and many other
sides of society operate within the framework of
the week, designating certain days for focused
investment and others for relaxation or
inspiration.”

Tip (viii): Plan your day around Ṣalāh
Some Muslims make the mistake of trying to fit Ṣalāh into their
daily schedule and complain that they can’t find the time to pray.
The mistake is two-fold:
• Trying to find time, instead of making time
• Fitting Ṣalāh into your schedule, instead of planning your
schedule around Ṣalāh
As Muslims, Ṣalāh should be our highest priority in the day
and as such, when making our timetable/schedule, the first
thing we need to fill in are the Ṣalāh times so that nothing
else clashes with it. In fact, fill in the Ṣalāh times in RED and
BOLD writing so that you know that those times are off-limits
to anything else.

Tip (ix): Learn to say No!
 Think about what are the biggest time wasters.
 The only way to avoid this is to learn to decline such
offers…politely of course.
 I’m not saying don’t phone people or visit them but if a
phone call is going on too long and is cutting into your work
time, there is nothing wrong with excusing yourself and
saying you need to get back to work. Do this often and
people will get the message and will only contact you when
necessary or when they know you have time to chat.
 Declining offers for long chats and useless conversations not
only will help you stick to a schedule and accomplish more
but will protect you from sins like backbiting and gossip as
well.

Tip (x): Beneficial Hobbies
 We all have that time of the day and that day of the
week (and that month of the year sometimes) in which
we are tired, don’t want to do any work and just want
to have fun. There is nothing wrong with this as long as
the means of fun is halal and you do not go into excess.
 However, even better is if we establish hobbies which
are both productive and fun! This could be a physical
sport, reading, watching beneficial videos, the list of
beneficial hobbies can go on and on.
 Inshā’Allāh if we establish beneficial hobbies, then even
our fun time becomes productive and is not wasted!

A. Stress
01.Introduction:
 Stress, in everyday terms, is a feeling that
people have when they are overloaded
and struggling to cope with demands.
 These demands can be related to finances,
work, relationships, and other situations,
but anything that poses a real or perceived
challenge or threat to a person's well-
being can cause stress.
 Stress can be a motivator. It can be
essential to survival.

2.Fast facts on stress:
Stress helps the body prepare to face
danger.
The symptoms can be both physical and
psychological.
Short-term stress can be helpful, but
long-term stress is linked to various
health conditions.
We can prepare for stress by learning
some self-management tips.

3. Causes of stress:
Common major life events that can
activate stress include:
 job issues or retirement
 lack of time or money
 sadness
 family problems
 illness
 moving home
 relationships, marriage and divorce.

4. Signs and symptoms of stress overload
The most dangerous thing about stress is how easily it
can creep up on you. You get used to it. It starts to feel
familiar - even normal. You don’t notice how much it’s
affecting you, even as it takes a heavy toll. That’s why it’s
important to be aware of the common warning signs
and symptoms of stress overload:
 Intellectual symptoms
 Emotional symptoms
 Physical symptoms
 Behavioral symptoms

a) Intellectual Symptoms:
• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying

b) Emotional Symptoms:
 Depression or general unhappiness
 Anxiety and agitation
 Moodiness, irritability, or anger
 Feeling overwhelmed
 Loneliness and isolation
 Other mental or emotional health
problems

c) Physical Symptoms:
 Headaches and pains
 Diarrhea or constipation
 Vomiting, shakiness
 Chest pain, rapid heart rate
 Frequent colds or flu

d) Behavioral Symptoms:
 Eating more or less
 Sleeping too much or too little
 Withdrawing from others
 Procrastinating or neglecting
responsibilities
 Using alcohol, cigarettes, or drugs to relax
 Nervous habits (e.g. nail biting, pacing)

5. Some tips to manage stress:
a) Be content with what you have.
 Most of us are not satisfied with what we have. You
might be stressed about not getting that promotion,
or unsatisfied with your job/salary, or tensed with
your children etc. Remember that there are people
dealing with harder situations that yourself; some are
homeless, jobless, or without children.
 In worldly matters, look to those below you to be
humbled (looking above you generates jealousy and
ungratefulness), while in religious matters look to
those above you to get inspired to reach a higher
level of taqwa.

 You must always be thankful for what
Allah granted you. You might think that what
you want is better for you but He knows what is
truly best for you. Allah might be giving you
what you need or He may be testing your iman
so that you may call upon Him and increase in
piety. The path you are on is the right one for
you, even if you cannot see that right now.
 Stress cannot solve your problems, but it only causes
more, especially to your health and social life. So, be
happy with what you have, be patient, try to do your
best and ask Allah for guidance.

 Allah said: “So remember Me; I will
remember you. And be grateful to Me and
do not deny Me.” [Sura Baqarah, Verse 152]
 In reality, it is difficult to avoid all sources of
stress as we encounter a innumerable
of situations on a daily basis, but do not let
stress control your life. Try to make a little
time everyday for your health and well-
being, as they are blessings from Allah

b) Ask Him. He Listens: DU`A .
 Turn each anxiety, each fear and each concern into a
Dua (supplication). Look at it as another reason to
submit to God and be in Sajdah (prostration), during
which you are closest to Allah. God listens and already
knows what is in your heart, but He wants you to ask
Him for what you want.
 "Call on your Lord with humbleness and in private: for
Allah loveth not those who trespass beyond bounds. Do
not make mischief on the earth, after it hath been set in
order, but call on Him with fear. And longing (in your
hearts): for the mercy of Allah is (always) near to those
who do good" (Sura Al-Araf:55-56).

c) Tie your Camel: DO YOUR PART.
• One day Prophet Muhammad(pbuh) noticed a Bedouin
leaving his camel without tying it. He asked the
Bedouin, "Why don't you tie down your camel?" The
Bedouin answered, "I put my trust in Allah." The
Prophet then said, "Tie your camel first, then put your
trust in Allah" (Tirmidhi).
• You must never become fatalistic. Although we know
only Allah is in control and that He has decreed all
things, we are each responsible for making the right
choices and doing the right thing in all situations of our
lives. We must take action . We must work to alleviate
the hardships we, our families and our friends face.

• "Verily Allah does not change men's condition
unless they change their inner selves" (Sura Al-
Araf: 11).
• Turn each worry into a Du`a and each Du`a into
an action plan. That will show your commitment
to your request and will focus your energy in the
right direction.

Following are the 4 (four) things to deal with stress:
i. AVOID UNNECESSARY CAUSES OF STRESS
 Stay away from stress-inducing people
 Plan things out ahead of time
 Reduce the demands on yourself
ii. ALTER THE STRESSFUL SITUATION
 Apply assertive communication
 Master effective time management
 Learn how to compromise

iii. ADAPT OF THE STRESSOR
 Resist perfectionism
 Accentuate the positive
 Adjust your attitude
iv. ACCEPT THE UNCHANGEABLE
 Talk to supportive family and friends
 Try to find the upside

d) Remember that human responsibility is limited.
 While we need to carry out our duty to the best of our
abilities, always remember that you don't control the
outcome of events. Even the Prophets did not control the
outcome of their efforts. Some were successful, others
were not. Once you have done your duty, leave the results
to Allah. Regardless of the results of your efforts, you will
be rewarded for the part you have played.
 However, never underestimate your abilities. Understand
the concept of Barakah (blessings from Allah) and
remember that Allah can and Insha Allah will expand them
if you are sincerely exerting your energies for the right
path.

e) Leave the world behind you FIVE TIMES A DAY.
 Use the five daily prayers as a means to become more
Hereafter-oriented and less attached to this temporary
world. Start distancing yourself as soon as you hear Adhan,
the call to prayer. When you perform Wudu, keep
repeating Shahada, the declaration of faith, as water drops
slip down your face, hands, arms, and hair. When you
stand ready to pray, mentally prepare yourself to leave this
world and all of its worries and stresses behind you.
 Of course, Shaytan will try to distract you during prayer.
But whenever this happens, go back and remember Allah.
The more you return, the more Allah will reward you for it.

f) Seek help through SABR.
 Seek help through Sabr and Salat (Quran 2:45).
 This instruction from Allah provides us with two
critical tools that can ease our worries and pain.
Patience and prayer are two oft-neglected stress
busters.
 Being patient gives us control in situations where we
feel we have little or no control. 'We cannot control
what happens to us but we can control our reaction to
our circumstances' is the mantra of many modern-day
self-help books. Patience helps us keep our mind and
attitude towards our difficulties in check.

g) Excuse Me! You are Not Running the World, HE is.
 We don't control all the variables in the world.
God does. He is the Wise, the All-Knowing.
Sometimes our limited human faculties are not
able to comprehend His wisdom behind what
happens to us and to others, but knowing that
He is in control and that as human beings we
submit to His Will, enriches our humanity and
enhances our obedience .

 "God-there is no deity save Him, the Ever-Living, the
Self-Subsistent Fount of All being. Neither slumber
overtakes Him, nor sleep. His is all that is in the
heavens and all that is on earth. Who is there that
could intercede with Him, unless it be by His leave? He
knows all that lies open before men and all that is
hidden from them, whereas they cannot attain to
aught of His knowledge save that which He wills them
to attain. His eternal power overspreads the heavens
and the earth, and their upholding wearies Him not.
And He alone is truly exalted, tremendous." (Quran
2:255).

 The Prophet recommended reading this verse,
known as Ayat al kursi, after each prayer, Allah's
peace and blessings be upon him. Once Ali,
may Allah be pleased with him, approached the
Prophet during a difficult time and he found
the Prophet in Sajda, where he kept repeating
"Ya Hayy Ya Qayyum", words which are part of
this verse.

h) Birds Don't Carry their Food.
Allah is al Razzaq (the Provider).
"How many are the creatures that carry
not their own nutrition? It is Allah Who
feeds them and you, for He hears and
knows all things (Sura Al Ankabut:60).”

h) Birds Don't Carry their Food.
 By reminding yourself that He is the Provider, you
will remember that getting a job or providing for
your family in these challenging times, is in God's
Hands, not yours. As Allah says in the Quran:
“And He provides for him from (sources) he never
could imagine. And if anyone puts his trust in Allah,
sufficient is (Allah) for him. For Allah will surely
accomplish His purpose. Verily, for all things has
Allah appointed a due proportion” (Sura At talaq:3).

i) God controls Life and Death.
 If you fear for your physical safety and security,
remember that only Allah gives life and takes it
back and, that He has appointed the time for it. No
one can harm you except if Allah wills. As He says in
the Quran:
"Wherever you are, death will find you out, even if
you are in towers built up strong and high!" (Surs
An Nisa:78).

j) Remember that life is short.
 It's easy to get caught up in our own stress and
anxiety. However, if we remember that our life is
short and temporary, and that the everlasting life is in
the Hereafter, this will put our worries in perspective.
 This belief in the transitory nature of the life of this
world reminds us that whatever difficulties, trials,
anxieties, and grief we suffer in this world are, Insha
Allah, something we will only experience for a short
period of time. And more importantly, if we handle
these tests with patience, Allah will reward us for it.

k) Relying on Allah: ‘Tawakkul’.
 When you awaken in the morning, thank Allah for
giving you life after that short death called sleep.
When you step out of your home, say 'in Your Name
Allah, I put my trust in Allah, and there is no power or
force except with Allah' (Bismillahi Tawakal to al Allah
wa la hawla wa la quwwata illa billah). At night,
remember Allah, with His praises on your lips.
 Once you have established a plan you intend to
follow through on to deal with a specific issue or
problem in your life, put your trust in the most Wise
and the All-Knowing.

k) Relying on Allah: ‘Tawakkul’.
 "When you have taken a decision, put your trust in
Allah" (Quran 3: 159).
 Rely on Allah by constantly remembering Him
throughout your day. When you
 lay down to sleep, remember that sleep is death.
That is why one of the recommended supplications
before going to sleep is "with Your (Allah's) Name I
die and become alive".

l) Connect with other human beings.
 You are not alone. We are not suffering in
silence. There are millions of good people who
are with beautiful hearts and minds. We must
think of them, talk to them, connect with
them, and pray for them. Through our
connections, we will break the chain of
isolation that leads to depression and anxiety.

m) Ideals: ONE STEP AT A TIME.
 Ideals are wonderful things to pursue. But do
that gradually. Think, prioritize, plan, and
move forward. One step at a time.

n) EFFORTS not Results Count in the Eyes of
Allah.
 Our success depends on our sincere efforts
to the best of our abilities. It is the mercy of
Allah that He does not demand results,
Alhamdu lillah. He is happy if He finds us
making our best sincere effort. Thank you
Allah!

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