Stress Management Programme
Session 1: Exercise 3:
Identify how you respond to your specific Job Stressors
What are your specific job stressors and how do you respond to them? While the categories listed in exercise 2 helped you to identify some sources of job stress, I also want you to reflect back over your recent experiences at work. To do this, list your specific stressors in the far left-hand column of the form below. A stressor can be many things, e.g, time pressure, lack of support from your supervisor, annoying colleagues, etc. For each stressful item, also write down your feelings when it occurs, what you say to yourself about it, and what you do in response to it.
An example of what a computer programmer might say is given below, followed by an empty form for you to complete yourself. To do this you can right click on the form and select 'print' or, alternatively, you can use a blank piece of paper to create your own form.
Example from a computer programmer:
Your Personalised Form
Answers can be noted by writing them down on a piece of paper. Alternatively, all forms can be printed or saved. To print, right click on the form, and select 'print'. To save, right click on the form, and select 'copy image', then open a microsoft word document, right click again, and select 'paste'.
Note: You can do this for as many stressors as you like, and include as much detail as you like.
Now that you have written out your typical job stressors and how you normally respond to them, review your list and see if any patterns emerge. For example, if we look at the example of the computer programmer, the patterns that emerge include:
1. They respond to boredom and frustration by drinking coffee and eating.
2. Working at a computer for long periods and having to concentrate while having little privacy causes a variety of physical and emotional symptoms of stress.
3. They tend to waste time because they are not assertive enough to ask questions of supervisors, say 'no' to office mates, or firmly request secretarial support.
4. They tend to be highly critical of themselves, others and the work environment, but rarely do anything constructive to improve such situations.
All of these things subsequently lead to them feeling chronically irritated and tense at work.
When reviewing your own personal form, can you identify any patterns within your own job? If so, write them down and order them using numbers (like above), and keep these with your own personalised form.
This concludes Session 1 of the stress management programme, please continue to complete the Session 1 Feedback Form. See you soon for Session 2!