Reduce your Stress at Work

Is your job causing you unhealthy work stress? Here’s a simple technique to help you reduce it. You can do this on your own or in an individual session with me.

 

The “Sort and Tackle” Technique

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.

 Whatever your next step is, decide specifically what you are going to do and when. It’s better to have a small next step on your calendar than a big vague “to do” in your head. Here’s the beauty of this technique: when I have used this with my clients I have discovered that it has positive effects on all of their stressors.
Knowing that you are taking active steps to improve what you can, will give you more peace of mind about the issues that are out of your control.

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

Facebooktwittergoogle_pluslinkedinmail

Ursina Teuscher

As a career decisions and job satisfaction coach, I help you figure out your priorities and plan your next moves. You may be having trouble deciding whether to stay in your current job, look for a new job, or change careers entirely. We can work together to increase your job satisfaction and advance your current career, or help you find a brand new direction. To help you make career decisions, I assess your interests, values, strengths and skills. From there, we explore and evaluate your options and develop practical strategies to move you towards the right career choice. To increase your job satisfaction, I help you think about how to improve your current work situation and advance your career. I use a variety of tools designed to tackle major stressors at work, improve your own productivity, and overcome obstacles so you can take your career to the next level. I have a PhD in Applied Psychology and a professional license as a Career Coach from the University of Fribourg, Switzerland. I co-authored Heart and Mind: Mastering the Art of Decision Making, and published research in cognitive psychology, neuroscience, decision-making, and coaching techniques. I teach Personal Decision Making at Portland State University, Career and Lifestyle Counseling at Marylhurst University, and Strategic Planning at the Small Business Development Center at Portland Community College.

Leave a Reply