Stress Management Programme

Session 2: Exercise 1:

Setting Goals to Respond More Effectively to Job Stressors

 

In order to set useful goals, it is important that they adhere to these guidelines

 

THEY MUST BE:

• specific (e.g., I will take a conflict resolution course in Dublin on the 10th July)

• observable (e.g., My performance rating will go from 'very good' to 'excellent')

• achievable within a certain timeframe (e.g., I will finish this publication by December)

• broken down into small, intermediate steps (e.g., First I will practice relaxation exercises three times a week, then I will incorporate aerobic exercise into my regime)

• compatible with long-term goals (e.g., Doing relaxation exercises to decrease my stress may increase my performance at work, and help me get a promotion)

• written down in self-contract form (See below)

• re-evaluated at certain time intervals (e.g., Have I met the targets I set myself 2 weeks ago?)

• rewarded when achieved (e.g., going on a trip away)

 

To do this, it may be useful to write yourself a contract based on the patterns of responding to stress you outlined in the last exercise. An example can be seen below, using the patterns identified by the computer programmer. A blank template for your own personal contract can also be found below. Use this to write out your own personal form, with specific, achieveable goals.