Managing Job Stress - Overview
Setting a goal to reduce stress continued...
Here are a few examples:
- Shelly's long-term goal is to reduce stress by
managing her frustration over things she can't control at work. Her short-term
goal is to learn to do deep breathing and relaxation exercises when she gets
stressed. She'll try it the next time her boss hands her a last-minute
- Jill's long-term goal is to reduce stress by speaking up
at work and expressing her interests and ideas more effectively. Her short-term
goal is to practice being more assertive. When she's ready, she'll contribute
an idea at a department meeting.
- Raoul's long-term goal is to
reduce stress by having a better understanding of what's expected of him at
work. His short-term goal is to find out how he is doing now. He plans to
schedule a meeting with his boss to talk about his performance and how he can
- John's long-term goal is to reduce stress by learning to
say "no" to projects he doesn't have time to handle. His short-term goal is to
get organized and prioritize the projects he has now. He is going to make a
list of all of his work and then prioritize the tasks that are most important.
After setting your goals, think about what might get in your way. Use a
personal action plan(What is a PDF document?) to write down your goals, the
possible barriers, and your ideas for getting past them. By thinking about
these barriers now, you can plan ahead for how to deal with them if they
Most important, make sure you get support from friends and family in your efforts to reduce job stress. If
your company has an employee assistance program, you might use it to talk with
a counselor. A counselor can help you set goals and provide support in dealing
Know when to quit
If you are truly miserable because
of a stressful job, it may be time to think about changing jobs. Make sure you
know whether it is you or the job that's the problem.
quit, spend time thinking about other job options. Not having a job will
probably also lead to stress. Getting another job before you quit is best, but
sometimes that isn't possible. Decide what is less stressful for
you—unemployment or being miserable in your current job. It might help to talk
with a counselor about your choices.