IDENTIFY THE ORIGIN OF YOUR STRESS:

Taking this simple quiz can help you pinpoint what causes you the most stress. For each section, think back over the past month and check off any questions that apply to you. If you check at least three questions, this is an area to pay attention to. Read the suggestions for changing your behavior. Knowing what causes your stress is the first step to finding strategies that remedy the situation.

WORK CHANGES:

_____Have you had significant changes in your type of work?

_____Has your role or responsibility shifted?

_____Have you changed supervisors, or are you working on a new project?

_____Have you experienced a big change in your work location or condition?

_____Have new technologies or organizational structures been introduced into your work life?

SUGGESTIONS:

Expect change to be stressful. Slowing down your regular routines can help you adjust to the demands of new circumstances. Increase your self-care practices slowly, adding one new practice a week. For instance, add two half-hour periods of reading before bed the first week, and then work up to four periods the next week. Practice other forms of relaxation, such as yoga or meditation.

For more resources on reducing stress, visit the Benson-Henry Institute for Mind Body Medicine at www.mbmi.org.

WORK PRESSURES:

_____Do you lack adequate resources and time to do your job well?

_____Are your roles and responsibilities confusing or unclear?

_____Are you pressured by too many demands from others without adequate recognition?

_____Is your workplace unable to tap into your creativity and personal input?

_____Do you have very little say in decision-making?

SUGGESTIONS:

Listen to your body's signals by noticing where physical pressure builds up in your body. Take a short walk or change your environment when you notice this pressure building. Vent your frustrations out-loud and engage in more physical exercise. Click here for a quick audio relaxation exercise.

TIME MANAGEMENT:

_____Do you find it difficult to complete things?

_____Do you allow people to drop tasks in your lap? Do you help others so that you don't get your own work done?

_____Do you do more than you have to on tasks, focusing on perfection instead of excellence?

_____Do you miss appointments or forget important things?

_____Do you keep commitments to others, but break them with yourself?

SUGGESTIONS:

Limit interruptions and distractions by creating time blocks for certain tasks such as making phone calls or answering email. Make a list of your work priorities and decide which ones are the most important. Organize your day so you work on top priorities when you have the most energy and focus. Evaluate whether or not your current time management system is working for you. Visit this site for a more comprehensive overview of time management practices and systems.

RECEIVING ADEQUATE SUPPORT:

_____Do you shy away from seeking the appropriate knowledge, counsel, financial or emotional support you need from others?

_____Do you find it challenging to talk about difficult situations with someone you trust?

_____Do you keep quiet when uncomfortable feelings are getting in the way of your work with others?

_____Do you avoid speaking up when a task is too taxing or you are too busy to complete it?

_____Are you hesitatant to seek professional advice when your current support system isn't working?

SUGGESTIONS:

Highly successful people create strong personal networks and support circles. In American culture, we often pursue self-reliance at the expense of our personal happiness. What are your barriers to asking for help? Do you judge yourself for not being able to do things on your own? Do you see yourself as diminished if you ask for help? Practice asking for help in safe places, and remember that your requests won't always be met. Be receptive and appreciative when others do offer you support, even when it's not exactly what you thought you needed.

I hope these questions and tips will help alleviate some of your current work stress! Scroll down to be inspired by others who made powerful changes to experience more ease and success!