Keep a stack of index cards nearby. Whenever you’re stressed or frustrated about something work-related, write it down on one card. Once you have a collection of cards you are ready to do a “sort and tackle:”
1. Sort the cards. Some of your cards probably describe stressors you have no control over. For example, you may not be able to negotiate your salary. However, there will be other cards describing issues you can improve. You might be able to resolve a conflict with your co-worker, or get better at managing your own time. Move the cards that describe something you can change to the top of the pile. Move the cards with issues you cannot change at this time to the bottom.
2. Tackle one. Now the most potentially improvable issues are on top. Pick just one among your top five cards to tackle first. Make a plan about how to begin to deal with this issue. For example, if you want to discuss your workload with your boss, you can schedule a meeting with her. As an alternative, you might ask a friend for advice on how to approach the issue.
3. Keep Going. Once you have the momentum of your first accomplishment, you can pick another card from the top to tackle next. When something new (or old) comes up that stresses you out, add a new card to the pile and re-sort. Remember, focus your attention on the cards at the top of your pile and make small concrete action plans to address them.
“A goal without a plan is just a wish.” — Antoine de Saint-Exupéry