It’s easy to be vague on this topic, but re-thinking goals should be a regular event in everyone’s life.

Task: What are your life priorities at this moment? Rate the ones listed below on a scale of 1 - 8. (1 = most important 8 = least important)

Assignment: What changes do you think need to be made?

There is a definite link between the amount of overtime you work and your stress levels. The more hours you work, the more likely you are to burn out. Some workers put in extra hours because they feel that no one else can handle their tasks. Whatever the reason for excessive overtime, increased tension levels and burnout often result.

Task: Think about your most effective hours for work. This is your “prime time” for being productive. List these hours here. My “prime time” is _________________. Schedule your top priority work in that time slot for one week. Your productivity should improve.

Assignment: What changes could you reasonably make in your work schedule?

Non-competitive physical activity is a healthy release for an overworked person. It reduces the effects of stress in general and does not have to be strenuous. Regular walking is a good example. It allows your body to release tension through muscle activity. On the other hand, competitive activities, such as tennis or racquetball, can produce even higher stress levels in some people. However, if you find your work is too dull, competition in sports may suit you. You are the best judge.

Task: What is your current weekly level of physical activity? Are you satisfied with this frequency?

Assignment: Set a goal for frequency of physical activity for the next six weeks.

It doesn’t have to be costly, but it should be special. It should be a break in your routine. Pamper yourself.

Task: List the last time you gave yourself a special treat.

Assignment: List personal, special treats for you.

Early morning activities can set the mood for the whole day. It’s a great planning time and can help you prepare or rehearse for the rest of the day. Include a healthy breakfast to prevent low blood sugar levels. Enjoy the morning and look forward to a productive day.

Task: Indicate how much time you generally give yourself from the time you get up to when you actually begin work. Are you rushed?

Assignment: List changes in your morning schedule you want to make. Indicate how much time you will need for each.

Relaxation skills provide a sense of well-being. Sit in a comfortable chair. Think about relaxing muscles in your face, neck, and shoulders. Take off your shoes and gently close your eyes. Take a deep breath, hold it three seconds, then blow the breath out. Repeat several times. Relaxation techniques can give you renewed energy for the rest of the day.

Task: Indicate what you currently do to relax.

Assignment: Learn and practice additional relaxation techniques. List which technique you will use.

Step back and try to look at your job from an outsider’s point of view. Imagine how others might handle your responsibilities.

Task: Review your job description.

Assignment: Write a realistic job description below. Discuss making changes in your job with your supervisor.

This concludes the unit on Stress Management at Work. The questionnaires, exercises, and self-help material are all designed to keep work stress in balance with other parts of daily living. Practice skills that minimize the risk of burnout along with the other stress management tools that you’ve learned.