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Stress Management

Stress Management Stress Management Student Workbook Overview Course Overview Today’s workforce is experiencing job burnout and

Stress Management

Student Workbook

Overview

Course Overview

Today’s workforce is experiencing job burnout and stress in epidemic proportions. Workers at all levels feel stressed out, insecure, and misunderstood. Many feel the demands of the workplace have become too much to handle. The financial impact of stress on corporate Canada is staggering. This workshop explores the causes of such stress, and suggests appropriate initiatives for the company and its employees to undertake.

Learning Objectives

Understand that stress is a positive, unavoidable part of everybody’s life

Recognize the symptoms that tell you when you have “chronic stress overload”

Identify those situations in your life that cause you the greatest stress

Identify those actions which add to your stress

Change the situations and actions that can be changed

Deal better with situations and actions that can’t be changed

My Objectives

Stress Management Stress Management Student Workbook Overview Course Overview Today’s workforce is experiencing job burnout and

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Stress Management

Stress Management Crazy Captions Your job is to come up with a caption for each wacky

Crazy Captions

Your job is to come up with a caption for each wacky picture; the more creative, the better! You need to hurry, too, because your team has only five minutes.

Stress Management Crazy Captions Your job is to come up with a caption for each wacky
Stress Management Crazy Captions Your job is to come up with a caption for each wacky
Stress Management Crazy Captions Your job is to come up with a caption for each wacky
Stress Management Crazy Captions Your job is to come up with a caption for each wacky
Stress Management Crazy Captions Your job is to come up with a caption for each wacky
Stress Management Crazy Captions Your job is to come up with a caption for each wacky
Stress Management Crazy Captions Your job is to come up with a caption for each wacky

Defining Stress and how it Affects Us

Stress Management Crazy Captions Your job is to come up with a caption for each wacky

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Stress Management

Stress Management First of all, can we define what we mean by stress? Holmes Rahe Stress

First of all, can we define what we mean by stress?

Holmes Rahe Stress Rating

LIFE EVENT (During Past 24 Months)

STRESS POINTS

  • 1. Death of spouse

100

  • 2. Divorce

73

  • 3. Marital Separation

65

  • 4. Jail Term

63

  • 5. Death of close family member

63

  • 6. Personal injury or illness

53

  • 7. Marriage

50

  • 8. Fired at work

47

  • 9. Marital Reconciliation

45

  • 10. Retirement

45

  • 11. Change in health of family member

44

  • 12. Pregnancy

40

  • 13. Sex difficulties

39

  • 14. Gain of a new family member

39

  • 15. Business readjustment

39

  • 16. Change in financial state

38

Stress Management First of all, can we define what we mean by stress? Holmes Rahe Stress

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Stress Management

Stress Management 17. Death of a close friend 37 18. Change to a different line of
  • 17. Death of a close friend

37

  • 18. Change to a different line of work

36

  • 19. Change in number of arguments with spouse

35

LIFE EVENT (During Past 24 Months)

STRESS POINTS

  • 20. Foreclosure of mortgage or loan

30

  • 21. Change in responsibilities at work

29

  • 22. Son or daughter leaving home

29

  • 23. Trouble with in-laws

29

  • 24. Outstanding personal achievement

28

  • 25. Partner begins or stops work

26

  • 26. Begin or end school

26

  • 27. Change in living conditions

25

  • 28. Revision of personal habits

24

  • 29. Trouble with boss

23

  • 30. Change in work hours or conditions

20

  • 31. Change in residence

20

  • 32. Change in schools

20

  • 33. Change in recreation

19

  • 34. Change in church activities

19

  • 35. Change in social activities

19

  • 36. Mortgage or loan more than $50,000

18

  • 37. Change in sleeping habits

17

  • 38. Change in number of family get togethers

15

  • 39. Change in eating habits

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Stress Management 17. Death of a close friend 37 18. Change to a different line of

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Stress Management

Stress Management 40. Vacation 13 41. Christmas 12 42. Minor violation of the law 11 Your
  • 40. Vacation

13

  • 41. Christmas

12

  • 42. Minor violation of the law

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Your Total

The more changes you have, the more likely you are to get sick. Of those people with over 300 Life Change Units, almost 90% get sick in the near future; with 150 to 299 Life Change Units, about 50% get sick in the near future; and with less than 150 Life Change Units, only about 30% get sick in the near future.

What are some of the causes of stress in your life?

What is Stress About?

Stress is about changing lifestyles.

Stress is about power.

Stress is about self-esteem.

Stress is about change.

Your Change-Friendly Quotient

Stress Management 40. Vacation 13 41. Christmas 12 42. Minor violation of the law 11 Your

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Stress Management

Stress Management Part 1: You In the situations described below, four reactions or coping methods are

Part 1: You

In the situations described below, four reactions or coping methods are given. Put yourself in each scene and check all those responses you would actually use, leaving blank the ones you would rarely or never use. Write the number "1" by your favourite response.

1.

If I were asked to choose the designs I find pleasing from those below, I would select:

a

._____

b

.____

c

.____

d

.____

1. If I were asked to choose the designs I find pleasing from those below, I
1. If I were asked to choose the designs I find pleasing from those below, I
1. If I were asked to choose the designs I find pleasing from those below, I
1. If I were asked to choose the designs I find pleasing from those below, I

2.

If my company reduced our insurance benefits package, I would:

a

.____

talk to the benefits officer about it.

 

b

.____

discuss it with others to see if they feel as I do about it.

 

c

.____

seek additional insurance to compensate for lost benefits.

d

.____

wonder if my company is in financial trouble; review my career options.

3.

If a friend/colleague cancelled our luncheon at the last possible moment, I would:

a

.____

confront the person about his or her behaviour.

b

.____

ask around to see if this person has cancelled with others.

c

.____

think what to do with the free time and how it affects my schedule.

d

.____

assess whether there was a good reason for cancelling.

4.

If I were sent for training in a field totally new to me, I would:

a

.____

look forward to learning something entirely new.

b

.____

get information from others who have had the training.

Stress Management Part 1: You In the situations described below, four reactions or coping methods are

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Stress Management

Stress Management c bone up on information that would help me with it. .____ d evaluate
  • c bone up on information that would help me with it.

.____

  • d evaluate how useful it would be to me.

.____

5.

If I were transferred to another city, I would:

a

.____

picture myself living and working there.

b

.____

find out more about the place by talking to everyone.

c

.____

call a realtor to settle the housing issue.

d

.____

review the social, personal, and financial pros and cons.

6.

If I were to notice one of my parents' health declining, I would:

a

.____

contact my parent's doctor for an opinion.

b

.____

talk it through with parents, relatives and friends.

c

.____

read up on the illness and its symptoms

d

.____

try to determine just how serious it really is.

7.

If an important relationship suddenly ended, to my surprise, I would:

a

.____

become more active socially, plunge into new interests, develop a new skill.

b

.____

join support group on break-ups, talk to others who've been there.

c

.____

transfer my energy to areas of my life that are going well.

d

.____

figure out what caused the break-up and, perhaps, consult an expert.

8.

If my favourite newspaper columnist were dropped, I would:

a

.____

call the editor and ask for an explanation.

b

.____

read the replacement column and compare with my favourite.

Stress Management c bone up on information that would help me with it. .____ d evaluate

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Stress Management

Stress Management c .____ begin a letter-writing campaign to get the columnist restated. d .____ recall

c

.____

begin a letter-writing campaign to get the columnist restated.

d

.____

recall past columns to find reasons for the cancellation.

9.

If a project I had devised were rejected, I would:

a

.____

protest and try to dissuade objectors.

b

.____

confer with others, then go back to the drawing board.

c

.____

give it up if objections seemed legitimate, and move on.

d

.____

study the project design for possible flaws.

  • 10. If a friend wore an inappropriate outfit, I would:

a

.____

smile and say "more power to you."

b

.____

ask others for their reaction to it.

c

.____

caution him or her about wearing it to work.

d

.____

worry about my friend but do nothing.

11.

If I were delayed in traffic thirty minutes on my way to an important appointment, I

would:

a

.____

try to find a shortcut or new route.

b

.____

rehearse explanations in my mind.

c

.____

try to find a phone to notify someone of my delay.

d

.____

assess how to turn the situation to my advantage.

  • 12. If I were asked twenty minutes before a meeting to describe a project for which I am

responsible, I would:

a .____ welcome the chance to make an impact; dream up a dramatic way to present
a
.____
welcome the chance to make an impact; dream up a dramatic way to present it.
b
.____
ask others on my team for their input; conceptualize a brief overview.

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Stress Management

Stress Management c .____ tune out everything going on around me; outline the essential information. d

c

.____

tune out everything going on around me; outline the essential information.

d

.____

decline until I have time to prepare more fully.

13.

If I were challenged when discussing a topic I know well, I would:

a

.____

relish the controversy, if the challenger is witty and friendly.

ask the challenger to say more about his or her views, and then paraphrase to further clarify.

b

.____

  • c compare our points of view and attempt to get consensus.

.____

  • d review how I came to my conclusions; wonder if the challenger has more data.

.____

To score, add the number of 1st choices you checked in a,b,c,and d, and enter them here:

a Add them up for a total of ______

.____

.____

c

.____

.____.

b

d

Part Two: Home

  • 1. Household Tasks

I perform chores that are non-traditional for my sex.

My spouse/roommate shares household tasks with me.

Other persons in my household help with these duties.

I hire regular household help.

I sometimes use food delivery services (pizza, groceries).

I usually have the latest in household appliances.

  • 2. Vacations

I sometimes vacation alone.

I sometimes visit relatives and/or friends.

Stress Management c .____ tune out everything going on around me; outline the essential information. d

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Stress Management

Stress Management I have a scheduled vacation each year. I vacation with my spouse/roommate regularly. I
 

I have a scheduled vacation each year.

I vacation with my spouse/roommate regularly.

I sometimes add vacation excursions to my business trips.

I sometimes go on the spur of the moment.

I have a place to retreat to (mountains, shore)

I travel abroad.

3.

Transportation

 

I drive to and from work alone.

Because

work and shopping are nearby, I can bicycle there.

____

Bus transit is nearby and affordable

I can carpool to work.

 

I

can share transportation with friends for errands.

 

I have a company car (or company carpool).

____

My

schedule allows me to travel to work when traffic is light.

 

I

am not responsible for transporting children, relatives or friends.

4.

Finances

____

There

are other income earners in my household.

 

I

have income other than my working wages.

____

My

income has some incentive features.

 

I

could earn money from non-job activities (crafts, singing, etc.)

____

My

career is on the upswing.

____

My

spouse's career is on the upswing.

 

I

normally have a comfortable margin of discretionary income.

Stress Management I have a scheduled vacation each year. I vacation with my spouse/roommate regularly. I

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Stress Management

Stress Management I am eligible for a retirement plan. I get money from such sources as
 

I

am eligible for a retirement plan.

I

get money from such sources as alimony, spousal pensions benefits etc.

I

have investments.

____

Credit

and/or venture capital are accessible to me.

5.

Meals

I

eat a wide variety of foods from simple meals to ethnic dishes to gourmet.

Menus

are not the same as they were five years ago.

____

____

Other

members of the household usually like to try new things.

Because

____

I frequently dine alone, I am free to eat what I like.

____

More

than one person prepares meals in my household.

 

I

have a variety of cooking methods (oven, microwave, crock-pot, barbecue)

I

sometimes dine out and use fast food, take out and food delivery services.

I

sometimes use caterers.

6.

Social Occasions

____

My

entertainment frequently involves ideas from new friends.

____

Holidays

include many traditional family customs

 

I

have a wide variety of friends from many backgrounds.

like to plan outings that are different (tennis, barbecue or old fashioned movie review)

I

____

I'm

comfortable in most social groups.

 

I

usually decide on my own which social events to attend.

___

My

spouse/roommate has friends who we entertain frequently.

Stress Management I am eligible for a retirement plan. I get money from such sources as

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Stress Management

Stress Management 7. Communication with my spouse, significant other or best friend ____ We clearly and

7.

Communication with my spouse, significant other or best friend

____

We

clearly and directly state our needs to each other.

 

We

use humour to communicate.

____

 

____

We

use teasing and sarcasm to communicate.

____

We

often understand each other intuitively.

____

We

have specific times to catch up on each other's activities and thoughts.

 

I

have reliable friends for rap sessions.

How many options did you check in this session? _____ Add 5 points if you live alone.

Part 3: Work

 

Check all options that relate to you at work.

1.

Work Tasks

____

Roles

change frequently.

Whoever

____

brings up an idea gets to follow through.

____

Job

descriptions are frequently stretched to fit the situation.

____

We

have employees who job-share.

 

We

are able to use outside consultants when needed.

____

 

____

We

do a lot of cross-training.

____

Each

staff member has a variety of skills.

2.

Work Hours

____

We/I

vary work schedules.

Schedules

____

can be changed fairly easily.

Stress Management 7. Communication with my spouse, significant other or best friend ____ We clearly and

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Stress Management

Stress Management We are task/time-oriented in crunches; self-directed otherwise. ____ ____ We/I adapt schedules to individual
 

We

are task/time-oriented in crunches; self-directed otherwise.

____

 

____

We/I

adapt schedules to individual needs when possible.

 

I/we have part-time employees.

We

are on flex-time.

____

3.

Meetings

____

We

take turns in conducting the meetings.

____

We

have agendas but they are not sacrosanct.

____

We

are all consulted about the agenda.

____

There

are very few mandatory meetings.

____

If

someone is up against a deadline, he or she need not attend.

Anyone

____

who is concerned about an issue may call a meeting.

4.

Management Style of My Workplace

____

There

are always several people authorized to make decisions.

____

Our

CEO has an open-door policy.

 

I

make 90% of the decisions about my work without consulting a superior.

____

When

I've made a mistake, management has backed me to the hilt.

____

We/I

have a suggestion box or something similar.

____

We/I

have functions such as sport events, celebrations and retreats.

 

Lines

of communication are unrestricted.

____

5.

Problem Solving

____ The company is open to taking risks.
____
The
company is open to taking risks.

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Stress Management

Stress Management No idea is too silly to be considered. ____ ____ There is time for
 

No

idea is too silly to be considered.

____

____

There

is time for pet projects.

____

We/I

brainstorm regularly.

Resources

for new projects are available.

____

New

products and techniques have high priority.

____

Extra

effort and innovations are rewarded.

____

 

6.

Work Setting

____

I/we

have ample and up-to-date office equipment.

Conveniences

such as restaurants and banks are accessible.

____

____

Office

decor is up to the individual.

There

is work space/room for special projects.

____

____

There

is space for relaxation and/or exercise.

7.

Benefits

____

There

is an adequate training budget.

Work-related

expenses are reimbursed.

____

Vacation

and sick leave policies are flexible.

____

Convenient

____

company parking is available.

____

My

company is well-known and respected.

How many options did you check in this section? ____

Add 5 points if you are self-employed.

You now have options for three aspects of your Change Friendly Quotient.

Transfer those totals to this chart. Double your score for Part 1 (You).

Stress Management No idea is too silly to be considered. ____ ____ There is time for

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Stress Management

Stress Management Part One (You) x 2 = out of 104 Part Two (Home) = out

Part One (You)

x 2 =

out of 104

Part Two (Home) =

out of 54

Part Three (Work) =

out of 44

 

Total=

out of 202

The total is your Change-Friendly Quotient. To interpret your overall score, use the

following guideline.

170+: you are Change Friendly and have many options for dealing with change.

170-202: You are extremely flexible. You can use these test results to build on

existing strengths.

130-170: You have a fair degree of adaptability. You can look to the test to

identify secondary styles.

100-130: You will want to focus on the one area where you can most easily

increase your flexibility.

Under 100: You may have a restrictive environment and might want to develop

more personal flexibility to compensate.

Stress Management Part One (You) x 2 = out of 104 Part Two (Home) = out

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Stress Management

Stress Management Stress and Time Think of time management tips that have worked for you in

Stress and Time

Think of time management tips that have worked for you in the past and incorporate them

into your list.

The Stress Tax

Costs of stress on the job can include:

Errors

Absenteeism

Conflict

Low morale

High staff turnover

Poor decisions/no decisions

Accidents

What are the symptoms of stress overload, when our bodies have responded too many

times to the "Fight or Flight" call?

We all pay a stress tax, whether we know it or not. What is the price you pay for your

stress?

What do you need to change?

Stress Management Stress and Time Think of time management tips that have worked for you in

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Stress Management

Stress Management Not sure yet whether you need to make any changes? Try the Stress Inventory

Not sure yet whether you need to make any changes? Try the Stress Inventory to see if

you are in danger of burning out.

Stress Inventory

Rate each statement as it applies to you on a scale of 1 to 5 with a 1 meaning never, 2

rarely, 3 sometimes, 4 often and 5 always.

Score

Statement

 

I

am unclear about what is expected of me.

 

My co-workers seem unclear what my job is.

 

I

have differences of opinion with my superiors.

 

The demands of others for my time are in conflict.

 

I

lack confidence in management.

 

Management expects me to interrupt my work for new priorities.

 

Conflict exists between my unit and others it must work with.

 

I

get feedback only when my performance is unsatisfactory.

 

Decisions or changes that affect me are made without my knowledge or

 

involvement.

 

I

am expected to accept the decisions of others without being told their

rationale.

 

I

have too much to do and too little time in which to do it.

 

I

do not have enough work to do.

 

I

feel overqualified for the work I actually do.

 

I

feel under-qualified for the work I actually do.

 

I

have unsettled conflicts with my co-workers.

 

I

get no support from my co-workers.

 

I

spend my time fighting fires rather than working according to a plan.

Stress Management Not sure yet whether you need to make any changes? Try the Stress Inventory

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Stress Management

Stress Management I do not have enough supervision (too much or too little). I do not
 
  • I do not have enough supervision (too much or too little).

 
  • I do not have the opportunity to use my knowledge and skills.

 
  • I do not receive meaningful work assignments.

 
  • I feel that it is hopeless to change the system.

 

My pay is too low.

 

My department or agency lacks enough funds to accomplish its goals.

 
  • I have too much paperwork for me to do an effective job.

 

It seems like I have to make all the decisions around the office.

 
  • I feel exhausted even when I get enough sleep.

 
  • I get angry or irritated easily.

 
  • I worry at night and have trouble sleeping.

 
  • I have recurring headaches, stomach aches, or lower back pain.

 
  • I find it difficult to unwind at the end of the day.

 
  • I find it difficult to empathize with clients about their problems.

 
  • I tend to categorize clients rather than listen to their individual needs.

 
  • I generally seem to express negative attitudes.

 
  • I have been increasing my use of tobacco, drugs, or alcohol.

 
  • I find that I am always watching the clock.

If you scored:

 

Below 35: You are in good shape and show almost no job stress.

Below 35: You are in good shape and show almost no job stress. 36-70: You show
Below 35: You are in good shape and show almost no job stress. 36-70: You show

36-70: You show a low amount of job-related stress and are not likely to burn out.

71-105: You are under a moderate amount of job-related stress and have a fair

 

chance of burning out.

106-140: You express a high amount of job-related stress and may have begun to

burn out.

Over 140: You show an excessive amount of job-related stress and probably are

in an advanced phase of burnout.

Stress Management I do not have enough supervision (too much or too little). I do not

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Stress Management

Stress Management Energizer Look through your wallet, purse or briefcase and see how many of the

Energizer

Look through your wallet, purse or briefcase and see how many of the following items

you can find for your team. Your team scores one point for each item collected.

Picture of a close relative

Credit card without a signature

CAA card

Dry cleaner receipt

Grocery list

Membership card for Costco

Aspirin, Tylenol, Anacin

Canadian tire money

Beaver nickel

Black comb

Electronic beeper/pager

Swiss army knife

Money clip

Fitness club card

Coffee club card

Coupon for any food/restaurant item

A mint

Contact lens case

Matches from a restaurant in any town

Canadian stamp

Stress Management Energizer Look through your wallet, purse or briefcase and see how many of the

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Stress Management

Stress Management Managing Stress These three factors impact our ability to manage stress: ∑ Personality ∑

Managing Stress

These three factors impact our ability to manage stress:

Personality

Nature of Organization

Quality of Support

Which of these three can we change?

Personality

Nature of Organization

Quality of Support

Stress Management Managing Stress These three factors impact our ability to manage stress: ∑ Personality ∑

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Stress Management

Stress Management Stress and Gender Research tells us that men and women react differently to stress

Stress and Gender

Research tells us that men and women react differently to stress and that differing

situations create their stress. For example, one study done at the University of Alberta

found that women wake in the morning with their lowest stress levels. These levels climb

as they rush around the house getting everyone ready for work and school. Their stress

levels rise until they get to work when they begin to drop back a bit. Their stress levels

slowly rise again during the day and continue to rise as they come home and look after

kids, dinner and household chores. Their stress levels usually don’t drop again until they

are ready for bed.

Men on the other hand rise with lower stress levels—usually lower than their mate’s

stress levels if he is married. They don’t rise significantly until the drive to work. Then

levels begin a slow climb that continues throughout their day. However, as they leave

work their stress levels begin to drop and continue dropping after they arrive home.

Generally they retire with low stress levels.

This is a generalized version of what happens to stress levels with each gender and of

course there are many variations of this scenario: women without children and high

pressure jobs, men whose stress levels begin to rise the minute their feet hit the floor in

the morning and who are in demand until the end of the day. However, for many, this will

ring true.

Taking Care of Your Body and Your Mind

There are four pillars that support stress management.

Good nutrition

Exercise

Stress Management Stress and Gender Research tells us that men and women react differently to stress

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Stress Management

Stress Management Strong supportive relationships 22

Strong supportive relationships

Stress Management Strong supportive relationships 22

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Stress Management

Stress Management Relaxation techniques 23

Relaxation techniques

Stress Management Relaxation techniques 23

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Stress Management

Stress Management Three Basic Stress Management Strategies When we have situations that cause our stress levels

Three Basic Stress Management Strategies

When we have situations that cause our stress levels to rise, we have three basic strategies

we can use. We can alter or change the situation, figure out how to avoid the situation, or

accept the situation and alter our response to it.

Alter

Avoid

Accept

Stress Management Three Basic Stress Management Strategies When we have situations that cause our stress levels

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Stress Management

Stress Management Drainers and Fillers Personal Drainers Visualize the way you usually spend your day. Then

Drainers and Fillers

Personal Drainers

 

Visualize the way you usually spend your day. Then list the least rewarding aspects of

your day--those places/activities/people/conditions that diminish your energy.

Activities/conditions/places /

At Home

At Work

At Play

people that ...

Annoy you

     

Anger you

     

Distract you

     

Depress you

     

Worry you

     

Wear you out

     

Bore you

     

Frustrate you

     
Stress Management Drainers and Fillers Personal Drainers Visualize the way you usually spend your day. Then

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Stress Management

Personal Fillers
Personal Fillers

Visualize the way you usually spend your day. Then list the better aspects of your day--

those places/activities/people/conditions that renew your energy and well-being.

Activities/conditions/places /

At Home

At Work

At Play

people that ...

Excite you

     

Calm you

     

Free you

     

Bring you joy

     

Support/nurture you

     

Stimulate/challenge you

     

Give you meaning

     

Make you laugh

     

Energize you

     
Stress Management Personal Fillers Visualize the way you usually spend your day. Then list the better

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Stress Management

Stress Management The "Less Stress" Lessons ∑ Body Scan ∑ Breathing Through Your Diaphragm ∑ Stretching

The "Less Stress" Lessons

Body Scan

Breathing Through Your Diaphragm

Stretching

Visualization

Sensory Awareness

Eating Awareness

Stress Management The "Less Stress" Lessons ∑ Body Scan ∑ Breathing Through Your Diaphragm ∑ Stretching

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Stress Management

Stress Management Plan for the Future This guide will lead you step-by-step through a creative planning

Plan for the Future

This guide will lead you step-by-step through a creative planning process for coping with

stress. It draws on your internal wisdom, so spend more time on the questions that strike

you as particularly meaningful.

1)

Summarize your symptoms. What is wrong? Where are you experiencing pain?

What are you worried about? What signals are indicating stresses in your life?

2)

Define the problem from several perspectives. What is the source of your stress?

Write three or four different descriptions of the problem. Which one most clearly

captures the cause of your stress?

3)

Learn from your previous attempts to solve the problem. What coping strategies

have you already tried? Why didn't they work? What new strategies are

suggested by these previous failures?

4)

Check your attitude. How do you feel about this problem and your capability to

deal with it?

hopeless doubtful maybe possible hopeful

What about your desire to tackle the problem and do something about it?

motivated willing to try partially committed highly motivated

Stress Management Plan for the Future This guide will lead you step-by-step through a creative planning

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Stress Management

Stress Management 5) Identify your resources. What special strengths and skills can you bring to bear

5)

Identify your resources. What special strengths and skills can you bring to bear

on the problem? Who will support you in the process?

6)

Specify your goals. What do you want to happen? To feel? To change? To

accomplish? To increase or decrease? To learn? Be very specific.

  • I want

_____________________________________________

  • I want

_____________________________________________

  • I want

_____________________________________________

  • I want

_____________________________________________

  • I want

_____________________________________________

  • I want

_____________________________________________

7)

Formulate a clear plan of action. Based on the changes you want to make and the

goals you've set, what specifically can you do?

8)

Go back and rate each of these potential action plans according to these criteria:

Is it specific?

Does it avoid radical change?

Does it have long-term value?

Will it provide some secondary benefits?

Does it involve you as a whole person?

Stress Management 5) Identify your resources. What special strengths and skills can you bring to bear

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Stress Management

Stress Management 9) Now, what exactly will you do? Include details on frequency, starting point, ending

9)

Now, what exactly will you do? Include details on frequency, starting point,

ending point, etc.

Stress Management 9) Now, what exactly will you do? Include details on frequency, starting point, ending

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Stress Management

Stress Management 10) Add a creative touch. Creativity makes any plan more enjoyable and usually more

10)

Add a creative touch. Creativity makes any plan more enjoyable and usually

more successful. How could you spice up your commitment? (Exaggerate it? Do

it backwards? Minimize it? Combine it with something? Complicate it? Do it

with a friend? Do it a different time?)

11)

Reward yourself. What special treats will you give to yourself when you

accomplish some or all of your plan?

Stress Management 10) Add a creative touch. Creativity makes any plan more enjoyable and usually more

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