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Reducing Time Urgency

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Systematic Stress Management Program

Step 3: Type A & B Behavior Section

The problem of time urgency can also be managed. Below are recommendations that will reduce the stress and “hurry sickness” that many Type A behaviors produce. Check off each as they are practiced. Follow all six steps.

Step 1 – Become More Aware of Your Time Urgency

*  Review theSelf-Inventory.

*  Ask a friend or relative for feedback.

*  Inform those close to you of your efforts to change.

*  Review the causes of your time urgency.

Step 2 – Allot More Time to Activities

*  Get up 20 minutes earlier.

*  Be realistic about your time frames.

*  Prioritize tasks and realize that some will go unfinished.

*  Interject periods of relaxation throughout the day.

Step 3 – Practice Being Slow

*  Take a toddler for a walk – at their pace.

*  Record a conversation, then listen to the speed of your speech.

*  While eating, place utensils down between bites. Chew food thoroughly.

*  Notice all the details or characteristics of some situation.

*  Do not wear a watch for a day.

*  Practice patience while waiting in the longest line at a supermarket.

*  Read a magazine while waiting in a line.

*  Visit a park or museum.

*  Refrain from interrupting someone doing an activity slower than you might do it.

Step 4 – Listen to Others

*  Before you speak, ask yourself if you have something meaningful to say. Are you talking just to talk?

*  Ask someone else what they did today.

*  Listen to someone without a single interruption.

*  Take a deep breath each time you are about to interrupt or finish a sentence for others.

Step 5 – Relax Your Driving Style

*  Wait an additional one-half hour before leaving work to avoid rush hour traffic. Spend this time relaxing or planning.

*  Do not pass slower cars.

*  Do not go through yellow lights.

*  Listen to relaxing music on a cassette tape while driving.

*  Do not honk your horn except in an emergency.

*  Drive in the slow lane.

Step 6 – Reduce Multiple Thoughts and Activities

*  Do absolutely nothing but listen to music for 15 – 20 minutes.

*  Do one task at a time.

*  Ask someone to remind you if you try to do two or more things at once.

*  Delegate activities.

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